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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 by George Weston Foods Limited. ©2017 Weight Watchers International, Inc. All rights reserved.

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October IN THIS ISSUE...

67 58 QUICK & TASTY RECIPES + FOOD IDEAS Give your meals a spring makeover 58 HEALTHY GETAWAYS FOR EVERY BUDGET All aboard our wellness travel special 54 HOW NOT TO GAIN WEIGHT ON HOLIDAYS A dietitian’s expert advice

Berry delicious gluten-free treats. “I lost weight and found the confidence to follow my true passions.” – WW cover star Lesleigh Bruce Photography Alana Landsberry Styling Jamela Duncan Hair and makeup Sarah Wright

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44 HAPPY & HEALTHY

14 ON THE COVER Losing 36kg has transformed Lesleigh Bruce’s life 22 GREEN POWER Discover the benefits of forest bathing – no water required! 26 THE GIRL IN THE MIRROR For the first time in years, Jennifer Awburn likes her body 30 EIGHT CLEVER WAYS TO STAY ON TRACK WHILE YOU’RE ON HOLIDAY Don’t let all your hard work go to waste in a few weeks 34 TAKE THE ROAD LESS TRAVELLED Embarking on a new journey is liberating 38 BACK ON TRACK A trekking holiday gave Anna Firth the motivation to get healthy 42 IN THE ZONE The healthiest places on earth 44 HAVE A HEALTHY STAYCATION How to have the best holiday in your own home 49 BEST OF BOTH WORLDS Catriona Rowntree: jet-set travel reporter and farmer 54 A DIETITIAN’S GUIDE TO HOLIDAY EATING Planning tips and tricks from an expert 58 RECHARGE AND REJUVENATE Our wellness holiday special 64 HATCHING SUCCESS All about the eggs in your WW freshbox

FOOD

68 TAKE IT OUTSIDE Alfresco dining 74 FRESH START Turn over a new leaf and try one of these brekkie salad bowls 80 TRENDING NOW The new vegie burger 82 FOOD IN A FLASH Meals in minutes 86 FOOD FOCUS Nori two ways 88 FROM THE COOKBOOKS Gluten-free treats 92 COOKING CLASS Slow-cooked salmon 94 SMOOTH & CREAMY Desserts to die for 96 WEEKNIGHT MEALS Easy dinners

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Contents 102 NO COUNT RECIPES Make a meal using only Filling & Healthy ingredients 104 MEAL PLANNER Food for the week 106 WW FRESHBOX RECIPES Delicious recipes using the best Aussie produce

FIT

112 EXERCISES TO TAKE ON HOLIDAYS Moves you can do anywhere 116 FITNESS CRAZES AROUND THE WORLD From naps to aqua biking

BE BEAUTIFUL

120 UP, UP & AWAY! Your beauty pack sorted 124 TRAVEL ESSENTIALS It’s all in the bag

IN EVERY ISSUE

6 LIKE LOVE SHARE Have your say 9 EDITOR’S LETTER 10 FOOD / FIT / FEEL Fast facts, fun figures 13 ASK THE EXPERT WW Diamond Coach Marie Elliott answers your questions 18 AT WW THIS MONTH Inspo for October 20 SUBSCRIBE AND SAVE Twelve issues for just $54.99 126 SHOP UP Competitions, products and special member-only offers 129 RECIPE INDEX, STOCKISTS & PRIVACY NOTICE 130 LAST WORD The perfect carry-on

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 I am 60 years old and since 1980 I have lived with bipolar disorder. I have learnt that one of the things that helps to lift my mood out of depression is to hop on my exercise bike with a WW magazine, from my WW library. The inspirational personal stories remind me how well I’m doing, with reaching and maintaining my Goal weight and exercising. I check out the recipes and organise meals for myself and my wonderful darling hubby, Lee, which helps to keep him well, too. The mags also make me feel part of the WW community. This is very important to me as I am my husband’s carer 24/7 and we don’t have much social contact with others. Thanks, WW! I recommend your magazines, meetings and phone and Online Coaching to all my friends and family, who are all thrilled with my 16kg weight loss and my ‘new, sexy ﬁgure’.

Robyn Rosemeyer, NSW For writing in, Robyn has won a Paula’s Choice Skincare Calm Redness Relief Kit, valued at $158.

ON INSTAGRAM #wwaunz We love seeing your photos on Instagram. Tag us and we’ll feature our favourite images on this page.

WIN THIS

Designed to get wet and muddy, Ultimate Ears Boom 2 is the portable Bluetooth speaker that blasts great sound in every direction – everywhere you go. Using the same high-quality materials you have come to expect from Ultimate Ears, the Boom 2 is waterproof, drop-proof (from up to 1.5m) and a whole lot of fun.

allys.health.diary Ouch!

ems.health.journal Can’t help but feel good when you eat a rainbow.

weightlossandpandora Trying to be all arty.

YOU COULD WIN TOO!

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

saras_ww_journey Meal planning.

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ww_with_a_coffee Lunch with a view.

instakam_xo If you fail to plan then you’re planning to fail!

ULTIMATE EARS BOOM 2 PORTABLE BLUETOOTH SPEAKER, RRP $229.95

What was your

HEALTHIEST HOLIDAY?

CONTACT WW MAGAZINE Telephone (magazine) (02) 8268 4436 Magazine subscriptions 136 116 Email weightwatchers@bauer-media.com.au To join Weight Watchers 131 997 Editorial

Editor Art director Senior designer Acting features editor Chief subeditor Content coordinator Senior food editor Assistant food editor

Endless spa treatments, private yoga classes, I always try to walk a lot on holiday to offset all the extra eating I do. And walking up steep, cobblestoned streets in European medieval villages with a baby strapped to me definitely gave me an extra workout!

plus a session in the Aquatonic pool at the Ayana Resort in Bali. It was the most relaxed and revitalised I’ve ever felt.

HANNAH, ART DIRECTOR

Fiona Baker Hannah Chapman Alexandra Cook Joanna Webber Gina Flaxman Sarah Webster Lucy Kelly Lucy Nunes

Advertising

National brand & partnership manager Amanda Atkinson 02 9282 8085 Advertorial art director Anthony Penton

Production

Production planner Production controller Group subs marketing manager

Christopher Clear Rachel Rae Kit Wilson

BauerWorks

GINA, CHIEF SUBEDITOR

Executive general manager Director of content Commercial manager Account director

Eugene Varricchio Ewen Page Marena Paul Clare Prior

Weight Watchers Australasia

Managing director Program & content director Commercial director Senior business manager Assistant business manager Program & nutrition manager Food & nutrition coordinator Program & content coordinator

Paul Schiffner Michelle Celander Tony Karras Chrisy Christou Kelly Rigby Nour Nazha Nadia Laznik Nicole Stride

Bauer Media Group

Travelling to Japan was one of my healthiest holidays. I really got into tracking my daily step count. My biggest was 20,000 steps in As a health journalist, I’ve been lucky to go on a lot of

one day! I must have done a lot of

wellness holidays, but the best part of this one – a five-

exploring that day.

hour canyoning and abseiling adventure in Portugal a

SARAH, CONTENT COORDINATOR

few months ago – was that all my family were reunited.

FIONA, EDITOR

When I travel to Berlin in the European summer I ride my bike for many hours through this vibrant city. It’s a town built for bike riding and, combined with the delicious

fruit of the season, it’s also perfect

Bali is my top destination for a pampering holiday.

for afternoon picnics.

You can meet interesting new friends, too!

ALEXANDRA, SENIOR DESIGNER

JO, ACTING FEATURES EDITOR

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Chief executive officer GM Group planning & analysis

Paul Dykzeul Michelle Champ

Syndication Enquiries syndication@bauer-media.com.au

Subscription Enquiries magshop@magshop.com.au 136 116 (Mon-Fri 8am to 6pm EST) Or visit www.magshop.com.au Weight Watchers magazine ©2017 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

EDITOR’S LETTER

SHOUT OUTS!

Hello!

Here are some more members inspiring us this month!

NATALIE KITHER

Since joining the WW Program Natalie has not only halved her size by losing 66kg, she has now become a Coach! Her trigger moment was seeing a picture taken of herself on Christmas Day; she joined WW on January 5 and hasn’t looked back.

MICHELLE LOWREY

Determined to be 40 and fabulous, Michelle joined WW 11 months before her birthday and lost 40kg in nine months! Her whole mindset has changed; she now feels stronger and has the mentality that she can achieve whatever she sets her mind to.

Our stunning cover was shot on the beautiful Hawkesbury River.

This issue we celebrate journeys – both the literal ones that take us away from home, and those inspiring ones that shift our mindset and change the way we live. Everyone’s talking about “wellness travel” lately – and we are in this issue – but by their very nature, holidays are often about getting away from life’s usual stresses and routines, taking a moment and rejuvenating. In most cases the plan is to return from our holidays feeling healthier and ready to take on our daily lives again. My family and I have just returned from a big, big holiday – one we had been planning since my eldest daughter announced three years ago she was going on a 12–month uni exchange to Spain. True, I ate more bread and cured meat than usual, but, wow, did we cover some walking kilometres. My trusty ﬁtness device (pictured below) showed I was pounding out between 15,000 and 25,000 steps a day. Back home, I’m determined to keep up that level of ﬁtness so I can stay strong and also be ready for the 28km Seven Bridges Walk in Sydney later this month. We hope this issue, which includes fabulous member stories as well as tips on how to stay healthy on holiday and some great reviews of wellness destinations near and far, will have you reaching for your diary and booking a getaway. Our 50-plus delicious recipes in this issue will help you look and feel your best for your holiday snaps. Enjoy.

MELANIE BURGESS

Editor’s photograph Hayley Sparks

Melanie was always putting her children first. Once they were at school, she decided to pay more attention to herself and rejoin WW. She reached her Goal weight in 28 weeks.

Garmin Vívosmart HR activity tracker, $189, buy. garmin.com/ en-AU

Member Jennifer Awburn and the WW magazine crew having fun on the shoot.

Fiona Baker, Editor

My favourite travel accessory: GARMIN ACTIVITY TRACKER This sleek and smart, wearable device kept me motivated to break my holiday-steps record every day and drove me to climb more stairs and walk rather than catch a bus. weightwatchers.com/au

NEWS

food//ﬁt//feel

6.4g That’s the amount of dietary fibre a study found the average Australian eats a day – and it’s not enough. To reach your recommended daily intake of 25g-30g, aim for your two serves of fruit and five serves of vegetables per day and make some simple changes. Swap white rice for brown or quinoa, and opt for wholemeal or multigrain bread.

10 feel-good things toThe do in spring weather is

warming up and the blossoms are out. What to do?

Feed the ducklings

Smell the ﬂowers

Start a worm farm

Go kayaking Get dirt under your nails

7 10

Pack a picnic

weightwatchers.com/nz

Take a hike

Springclean your windows

Fly a kite

10 Check out your local farmers’ market

Happy feet

Chic up your fitness footwear with one of the latest styles from Skechers. They have extra cushioning and an air-cooled memory foam insole, so you’ll feel comfy and supported no matter what activity you’re into. Go to skechers.com.au to see more styles. GoRun Reﬁne, available in White, Black and Navy, $119.95

H2 Goga Lagoon, available in Navy (pictured) and Black, $59.95 GoRun Mojo, available in Red and Charcoal, $109.95

Train your brain

Studies show physical activity helps prevent cognitive impairment and dementia in older people. Sports physicians at Goethe University in Frankfurt, Germany, examined the effects of a 30-minute exercise bike sesh, three times a week over 12 weeks, on brain metabolism and memory in 60 participants, aged between 65 and 85. Their conclusion? Regular physical activity not only enhances fitness, it also protects brain cells. So what’s the best incidental activity for ageing muscles? Try swimming, water aerobics, walking, cycling or canoeing.

Out and about

Put these dates in your diary…

SEPTEMBER 16 TO OCTOBER 15

OCTOBER 4-22

OCTOBER 19 TO NOVEMBER 5

FLORIADE The annual monthlong celebration of spring in the heart of Canberra is on now. Visit floriadeaustralia.com for more information.

MELBOURNE FESTIVAL There’ll be dance, theatre, music, visual arts and free outdoor events. Visit festival.melbourne/2017/ for more information.

SCULPTURE BY THE SEA The 21st anniversary of this Sydney event features more than 100 works on the coastal walk. Go to sculpturebythesea.com

OCTOBER 6

DIABETES AUSTRALIA WALK TO WORK DAY It’s the perfect opportunity to build walking into your routine and help raise awareness about diabetes. If you can’t walk the whole way, use public transport and alight a few stops before your usual one. If you have to drive, park at least a kilometre away and walk the rest, and if you’re running late, go for a walk at lunchtime. Visit walk.com.au for more.

OCTOBER 27-29

BRISBANE GOOD FOOD & WINE SHOW Discover new products and meet hundreds of international and local exhibitors at this celebration of fine produce, which runs at the Brisbane Convention & Exhibition Centre in South Brisbane from 9am to 5pm. Go to goodfoodshow.com.au/ brisbane for more details.

Happy, healthy Photography Gareth Carr (Sculpture by the Sea), Getty Images

Halloween!

There’s more to this holiday than cute costumes and lollies by the pumpkin load. Here are three ways to have a healthier Halloween this October 31.

1. Play games Whether you’re entertaining kids or throwing a party for friends, emphasise fun instead of food by organising some traditional Halloween games, like apple bobbing. Getting people up on their feet equals more incidental activity, too. 2. Serve up a ‘devilish’ dip Blitz 450g canned, drained beetroot, ⅓ cup (80g) Weight Watchers Sour Cream and 2 tsp horseradish cream in a food processor until smooth, then stir in

2 tbs finely chopped fresh coriander leaves. Serve with crudité ‘fingers’ of carrot, celery, capsicum, cucumber and any other crunchy veg you like. (Serves 4; 2 SmartPoints value per serve). 3. Make a ‘bloody good’ punch Help the trick-or-treaters to rehydrate once they come home with a refreshing watermelon ginger punch. To make it, place 1kg watermelon flesh in a large jug. Using a handheld blender, blend until smooth, then strain into a large jug and stir in 375ml diet ginger beer. Finely chop 200g watermelon flesh and add to the jug with ice cubes before serving. (Serves 6; 3 SmartPoints value per serve). >

weightwatchers.com/au

NEWS

ood// t// eel

SHUT EYE in the sky If you’re planning a long-haul flight, here’s how to get a good night’s sleep in the air, from US-based sleep expert, Dr Jamie Zeitzer.

Staying hydrated is essential to maintaining a healthy sleep pattern and, sadly, wine and beer don’t count. BYO water bottle before you board and ask the flight attendant to refill it frequently. There’s

Nurture yourself Now there’s a cuppa made from herbs traditionally used to help support women’s wellbeing. Based on the ancient wisdom of Ayurveda, Pukka’s new range includes Womankind, Motherkind Pregnancy and Motherkind Baby. The blends use ingredients such as shatavari, which has been used for centuries in India to help balance hormones and enhance fertility. Available for $7.95 for 20 teabags from health-food stores or pukkaherbs.com.au 12

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That’s the amount of minutes a day Australian women spend on outdoor activities, compared with 122 minutes watching TV and 25 minutes reading. Get oﬀ the sofa, ladies! #

no specific amount of water you must consume on board, but Dr Zeitzer recommends constant sipping throughout the flight. Pack an eye mask to help reduce the impact cabin lighting has on your brain. It also sends a clear message to that chatty passenger beside you that you want to sleep. Have on hand anything that helps you relax, such as a book, meditation app or crossword, or listen to soft, soothing music.

ASK OUR EXPERT DO YOU HAVE A MOTIVATION QUESTION? WW DIAMOND COACH MARIE ELLIOTT IS HERE TO HELP.

I feel like I’m ready to throw in the towel. I’ve had a few weeks of not following the Program properly, I’ve not lost weight and I just feel ready to give up, but I know that ultimately I won’t feel good. Please help me get back on track.

Photography Getty Images

SUMMER FOOD EXPERIENCES Summer always puts a smile on my face. I instantly think of being outdoors with friends on long, warm evenings and enjoying good company and food with a glass or two of good wine. Outdoor concerts are always great fun – it’s so easy to make a gourmet picnic that’s delicious but also very healthy. Summer is also when I love to head to the beach, so lots of fruit in the esky is a must. Peaches, plums, apricots and grapes are favourites for me and my family and friends. Summer is also the season for barbecues. Steaks, chicken kebabs or seafood are a staple, with a fresh, colourful salad. It’s one of my favourite summertime meals. Longer evenings also make walks after dinner the perfect ending to a great day.

ACTIVE HOLIDAYS Holidays are a time of relaxation, and sometimes indulging in some of my favourite foods, so this means I need to keep my balance of ‘energy in and energy out’. I may not have a strict exercise routine while away but I certainly feel so much better if I stay active. For me, incidental exercise is usually the best way of doing that, so I’m always using the stairs instead of

totally understand how you feel. In fact, I think most members would also have felt this way at some point. The good news is that we can certainly turn these feelings around and have you re-motivated and excited about continuing your weightloss journey in just three steps. 1. Get back to the basics. Take some time out and plan some meals, even if it’s just a couple of dinners from the WW cookbooks, online or the app. Once you have them picked out, plan your day around them. 2. Start tracking again. You’ll be surprised how much better you’ll feel (both mentally and physically) after just one day of tracking. 3. Set some small, realistic and specific goals that you’d like to see yourself achieving over the next four weeks. Try to make them non-scale-related goals. For example, “I’ll exercise at least five out of the seven days this week for a minimum of 20 minutes per day.” Perhaps plan to reward yourself when you achieve your goals and do something nice for yourself – have a massage or manicure, or buy yourself some flowers.

lifts, walking as much as possible and, if it’s a beach or pool holiday, having fun in the water. My favourite holidays have been based around relaxation and exercise. Every year I go on a yoga retreat and I always come back feeling so much healthier and happier and completely rejuvenated. As we get older, core strength is so important and yoga is wonderful for that. I also love meeting like-minded people who enjoy these experiences.

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

COVER STORY

weightwatchers.com/nz

â&#x20AC;&#x153;I turned my

life

aroundâ&#x20AC;? Since losing 36kg, Lesleigh Bruce has accomplished things she once only dreamed of.

weightwatchers.com/au

ight years ago, Lesleigh Bruce started taking steps to change her life for the better. “I was chubby from day dot,” she says. “I was a chubby child, and then pregnancy added to that. I was always overweight.” Weighing 107kg, Lesleigh was sick of feeling tired all the time, lacking energy and being in the all-too-common habit among mums of putting her own needs behind those of her two small children, Clayton, now 14, and Amelia, 11. It was time, she decided, to try something new. Lesleigh joined Weight Watchers and started attending local meetings. It surprised her how easy it all seemed. “It was ﬂexible,” says the 35-yearold. “It wasn’t eliminating any particular food group, which I knew wasn’t a healthy way to lose weight. You can’t give up what you really love; it’s all about enjoying everything in moderation, and I could do that with Weight Watchers. I still had a Freddo frog every single day. I love chocolate. I’m not going to give it up.” After losing weight Lesleigh says it took her a long time to acknowledge her eﬀorts. “I never realised just how much I’d changed.” She recalls one major eye-opening moment when she went to visit her GP. “I’ve known her for many years and she’d been with me through two pregnancies. I lost 36kg and went to see her, and she didn’t recognise me. I’ll never forget it, because she said to me, ‘You’re

a success story.’” Lesleigh’s knee-jerk reaction was to shoot down that remark. “But my GP insisted, ‘No, you are. You’re absolutely incredible.’ Then I looked at myself and thought, ‘Gosh, I’ve gone from a size 22 to an 8-10’ and it all hit me. ” Lesleigh admits it’s something she’s still coming to terms with after losing almost a third of her weight. “It’s taken me years to get my head around,” she says. “I’ve been chubby my whole life. Now I realise I was never going to instantly see what everyone else sees. I went about it all so quietly because I didn’t want anyone to know. I was so embarrassed about being so big. But of course people did realise because I looked so different.” One of the biggest life changes of all started with her first step towards fitness and regular physical activity. At her heaviest, Lesleigh experienced a lot of back pain and sciatica. “The only way I could exercise was in the swimming pool doing aqua aerobics with the ladies from the retirement village across the road,” she says. As she lost weight, the pain subsided, so she started walking every day, incorporating a lot of hills to give herself a challenge as she pushed the stroller along.

COVER STORY

BIG WOW

MOMENTS

Finishing my first 10km fun run. “That was huge. Getting a trophy has always been on my bucket list. When I finished the Jetty 2 Jetty Fun Run on the Redcliffe Peninsula, I got a medal, so I’m a step closer!”

Getting my bike. “I had bikes as a child, but getting a new bike as an adult was really cool.”

Summiting Mount Tibrogargan. “It’s a 364m-high rock in the Glass House Mountains National Park. People often get airlifted off the summit because they get stuck up there. It takes a lot of climbing to get to the top and back; it’s quite technical. I can’t believe I’ve managed it twice!”

Words Louise Cheung Photography Alana Landsberry Styling Jamela Duncan Hair and makeup Sarah Wright

Training sessions, spin classes, bike riding and hiking followed. Then one day, her colleague and her best friend suggested the three of them take on the Inca trail together – a 42km four-day trek in the Andes Mountains in Peru. “It was huge, and I struggled,” she says. “I had altitude sickness beforehand and at night my body ached, but it was incredible. It was the beginning of many happy new things for me.” Nowadays, Lesleigh gets outdoors as much as she can. “Having outdoorsy children, it’s always a priority to go bike riding with them and take them on walks whenever I can,” she says. She’s been to the top of Mount Pilatus, a 2128m-high massif in Switzerland, and travelled the UK and Europe with her kids.

“A holiday for me used to be going to the beach, hitting the shops, seeing a movie… now it’s going to the Gold Coast hinterland for a 25km hike through the rainforest. To me, that’s the ultimate in relaxation and fun. I really want to do a lot more walking holidays.” Realising that she was actually enjoying exercise and not feeling like it was a chore was a big moment for Lesleigh. “I really don’t get excited about going to the gym, but I get really excited about the outdoors. I love getting out into the fresh air.” What’s next for her? “I’d love to go skiing in Canada. And I want to do the Mount Kilimanjaro trek in Africa. My older brother works in Africa and I’m sure I could convince him to do it with me. I used to be a really quiet person, and in many ways I still am, but I didn’t have a lot of conﬁdence before. I think my weight held me back my whole life.”

“

It’s about being healthy from the inside out. People often tell Lesleigh she’s grounded. She says part of that is that she doesn’t judge anybody. And she talks openly with her children about their health and wellbeing. “It’s not about being skinny; it’s about being healthy from the inside out,” she says. “You have to look after your body. You’re given one precious opportunity

in life – I’m reminded of that every day at work.” Losing weight gave Lesleigh the confidence to pursue the career she’d been dreaming about for years. “I wanted to be a nurse from the time I was a little girl,” she says. “My nana was a nurse and I just always knew I was going to be one, then I fell into another career when I grew up and moved to the city. I wouldn’t have had the confidence to follow my true passion if I hadn’t lost all the weight – I learnt to believe in myself.” She’s now a nurse who works with lung transplant patients. “If you’ve got a goal in life, don’t give up on it. If you want something, know that it’s completely achievable – it’s all about your mindset and finding the right support any which way you can,” she says. “We all have to look after ourselves; it’s so important. People get stuck in a rut and that’s life – everybody’s busy and things can get chaotic – but in small ways, every day, you deserve to put yourself first.” #

BEFORE

LESLEIGH BRUCE AGE

35 HEIGHT

173cm START WEIGHT

107kg CURRENT WEIGHT

71kg WEIGHT LOST

36kg TIME TAKEN

12 months HOW

Group Coaching in Albany Creek, Qld weightwatchers.com/au

Come & join us ADVICE • SUPPORT • INSPIRATION

THINKING OF SIGNING UP TO WW? HERE’S WHY YOU SHOULD! ALREADY A MEMBER? HERE’S MORE INSPO FROM THE PROGRAM THIS MONTH. What’s for breakfast? It turns out that’s a super-important question. The jury might be out on whether eating breakfast is vital for more successful weight loss, but that shouldn’t stop you making the effort to eat a healthy, nutritious brekkie every single day. For starters, when you do, you’ll have better brain power and feel less fatigued later in the day, particularly if you put a high-fibre choice on your plate or in your bowl. Plus, research also shows that people who make the effort to eat breakfast day in, day out have more nutritionally balanced diets and tend to make smarter meal choices at lunch and dinner, too. Plus, they’re happier – and that is key for weight loss, because happier people make healthier choices.

Wondering how to build a better breakfast or need some quick and easy tips to make your morning meal happen, even when you’re busier than busy? Join Weight Watchers for some needto-know info! Breakfast is something we’re covering in Group Coaching sessions this month. Go to weightwatchers.com/au or weightwatchers.com/nz or call 131 997 (AU) and 0800 009 009 (NZ) to sign up and start reaping the health benefits.

{42

weightwatchers.com/nz

of Australians believe that breakfast is the most important meal of the day, but more than one in two of us skip it at least once a week. The reason? While 36 per cent of ‘skippers’ say it’s because they’re too busy, 49 per cent say it’s because they’re disorganised. We can help you tackle both of those breakfast barriers!

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

This month

Here’s a snapshot of what we’re talking about at Group Coaching sessions in October.

Online Coaching Chat to a Coach, 24/7. 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. 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.

WHAT’S CONNECT? When you sign up to WW and have access to the WW app and website, click the ‘Connect’ button and be instantly connected to thousands of other members on their journey. It’s a great support tool with photos and encouraging thoughts from WW members.

OCTOBER 1-7

CLEAR YOUR MIND OF CAN’T. Start focusing on ‘can’ instead. It’s a shift in how you think that can pay off on the scales. Train your brain to do it!

OCTOBER 8-14

BREAK THE FAST! From what to eat to how to make breakfast time as easy as possible, we’ve got you covered. Do it for your health and wellbeing.

OCTOBER 15-21

SMALL CHANGE. Tiny tweaks to how you approach and do physical activity can lead to big results. Learn why (and how!) this week.

OCTOBER 22-28

TECH TALK. One of the great things about the WW Program is all the great, helpful tech that you get as a member. Discover how to make the most of it.

OCTOBER 29 – NOVEMBER 4

SNACK OR TREAT? Forget trick or treat – on a weight-loss journey, knowing the difference between a snack and a treat is much more important. Learn how to distinguish between the two this week.

BUY MORE AND GET MORE VALUE! Buy a 6-month plan and get a 6-month magazine subscription.

Buy a 12-month plan and get a FREE Garmin and a 12-month magazine subscription. Search Weight Watchers today for details.

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two free cookbooks WW MEAL PLANNER Planning your meals each week is a cinch with this handy meal planner.

MAKE IT FRESH

Weight Watchers shows you how to whip up tasty, nutritious food in no time, using fresh and natural ingredients. Every main meal can be on the table in 60 minutes or less, with a focus on simple cooking methods. It’s food the whole family will love – from chicken schnitzels and barbecued prawns to pasta bakes and main-meal salads. So make a fresh start with your meals today!

1 RECIPE, 3 WAYS Add more variety to your meals with this top-selling cookbook – now updated with SmartPoints. Each meal comes with two tasty twists so you can create three mouth-watering dishes using one basic recipe. All you need to do is swap a few ingredients or add a simple step and – voilà! – you get a whole new meal. From quick and easy weeknight dinners to relaxed weekend cooking and divine desserts, this book will ensure your mealtimes are always deliciously diﬀerent!

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WELLBEING TREND

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green

POWER

Want to feel uplifted? Try forest bathing: the Japanese practice of immersing yourself in nature to help rejuvenate body and mind.

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WELLBEING TREND

orest bathing, or ‘shinrinyoku’ in Japanese, doesn’t involve soaping up among the trees. “It’s not about taking your clothes oﬀ! It’s about putting all your senses in the forest,” says Dr Qing Li, an associate professor at the Nippon Medical School in Tokyo. It’s about surrounding yourself with nature and being present, and has positive mental and physical eﬀects – it’s natural medicine without spending a cent.

A term coined by the Japanese Ministry of Agriculture, Forestry and Fisheries in 1982, shinrin-yoku has been researched for 35 years for its health benefits. It has even led to the establishment of a new science, forest medicine, which focuses on the effects of natural environments on human health and on how being present in nature can reduce stress levels and boost the immune system. Dr Li has championed this science, with remarkable findings. After taking study participants for ‘forest therapy’ - a two-night, three-day trip to the forest, hiking around lakes and breathing in the fresh air Dr Li took blood samples. “We found significantly increased levels of natural killer cell activity in the body,” he says. These cells are what he calls

“the body’s policemen” and are responsible for ﬁghting diseases, including cancer. He also found a reduction in symptoms of anxiety, anger and fatigue. But don’t worry if you can’t get into the wilderness for a whole weekend: Dr Li also researched forest day trips and found subjects presented lower levels of stress, blood glucose and blood pressure. Beyond Dr Li’s speciﬁc forest research, a 2009 study published in Environmental Health and Preventive Medicine found people who walked in natural environments had lower levels of cortisol (a stress hormone), lower pulse rates and lower blood pressure than those who walked in cities. Another study, from Stanford University in the US, found people who walked for 90 minutes surrounded

“

Everybody needs beauty as well as bread, places to play in and pray in, where nature may heal and give strength to body and soul. - John Muir

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“

5 SIMPLE WAYS TO

Spring is nature’s way of saying, ‘Let’s party!’

GET YOUR GREEN FIX

- Robin Williams

Even before forest bathing was a ‘thing’, poets and philosophers understood the power of nature. Hans Christian Andersen said: “Just living is not enough. One must have sunshine, freedom and a little flower.” Given Australia and New Zealand are glorious natural wonderlands, it’s easy to adopt this Japanese way of wellbeing. Whether it’s alone or with family and friends, here are some ways to reap nature’s rewards.

‘TREASURE’ 1 GO HUNTING

those who had nature close by had better working memory and attentiveness.

Words Jacqui Kwong Photography Getty Images

RECOMMENDED DOSE

by trees had decreased activity in the area of the brain associated with depression compared with people who walked for the same amount of time along a busy road.

GOOD FOR KIDS The rise of technology and social media has seen us and, more worryingly, our kids spend less time enjoying the great outdoors. A Planet Ark survey found 73 per cent of parents played outdoors more

often than indoors when they were kids, compared with 13 per cent of their children. Even more alarming, Aussie kids spend less than two hours a day outside, with 87 per cent spending more time inside than out (which experts say could hinder their learning). Spanish researchers looked at primary school-aged kids who were exposed to green spaces, either near their homes or schools, and after 12 months they found that

With nature helping to protect against several health issues, it’s time we got back out there. If you want to put more spring in your step, 20 minutes a day in nature is all it may take, say researchers from the University of Rochester in the US. After this time, their 500-plus study participants had higher energy levels and feelings of vitality. The positive physiological eﬀects Dr Li found in his studies lasted up to 30 days. “If you forest bathe once a month, you can keep your natural killer cells at a higher level,” he says. “This is very important for preventive medicine.” Just seeing green spaces may also help with creativity: a University of Melbourne study found looking at a grassy rooftop for 40 seconds made people feel more focused and creative. #

Create a natural treasure hunt for your kids in the backyard or park. Hide 10 nature items (leaves, acorns, pine cones) and get your kids to find them. Then go inside and create art with them!

2 VISIT MORE PARKS

Every weekend, go to a new park or try a new nature walk. Most Australian states and territories have websites listing parks and reserves.

3 PICK FRUIT

Get among the trees by going fruit picking. Bonus: it encourages healthy eating!

SOMEWHERE 4 SWIM DIFFERENT

There’s no denying the beauty of our beaches, but you can also try taking a dip in a natural rock pool at the end of a bushwalk.

5TRY TAI CHI

This gentle, age-old Chinese exercise is traditionally practised in parks and, with benefits of improved flexibility, strength and cardiovascular health, it’s a great way to get mentally and physically fit outside. It’s suitable for all ages and fitness levels. weightwatchers.com/au

GOING PLACES

The girl in the

MIRROR Jennifer Awburn celebrated losing 22kg with her family in Bali - and itâ&#x20AC;&#x2122;s just the start of her new adventures.

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“

My weight is now within the healthy range for the ﬁrst time in 18 years!

anging pride of place in Jennifer Awburn’s bathroom is a photograph of a wholesome, healthy, glowing model. Jennnifer has photoshopped her own head onto the model’s body so she can see her ‘future self’ every morning. “It’s my motivation,” she laughs. “They say that what you focus on in life is what you attract more of into your life. So I focus on this gorgeous, fit and terrific body and each day my real-life body is starting to look a little bit more like hers!” The 48-year-old air traffic controller from Albury, NSW, hasn’t always liked who she saw in the mirror. For years, being overweight interfered with every part of her life. “I never felt comfortable, clothes didn’t fit me, and at the end of the day I was

THREE THINGS JENNIFER HAS LEARNED SINCE JOINING WW…

How to eat well but still enjoy occasional treats – it’s all about finding that healthy balance.

2 3 28

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Anyone can succeed on the Program if they follow it. Motivation may come and go, but commitment is forever.

always exhausted. But now I enjoy getting ready to go out. I no longer need to try on 10 different outfits to find the one I look less fat in. I’m not Elle Macpherson, but I like my body and I’m happy with the way I look now.” Before joining Weight Watchers, Jennifer had tried several diets and weight-loss programs, but none of them worked in the long term. “I did lose weight but as soon as I stopped the diet my old habits kicked in and I’d be right back where I started. What I love about WW is it teaches you what types of food you need to be eating and how much. It’s not a diet – it’s for life.”

BUSY-MUM BLUES Jennifer’s battle with her weight began about 18 years ago, when she got married and had her two sons, Thomas, now 14, and Darcy, 11. “As a busy mum you get used to putting yourself last. The weight creeps up and you think, ‘Oh, don’t worry about it’, then suddenly you reach a point where you’ve had enough.” Seven months ago, Jennifer reached that point. “I was having an argument with Mark, my husband, and I suddenly blurted out how unhappy I was with myself.

GOING PLACES

TRAVEL TIPS Working in air traffic control often gets Jennifer planning family getaways…

Words Jo Webber Photography Alana Landsberry Styling Karli Butson Hair and makeup Kelly Bowman Illustrations Getty Images. Suitcases from Antler Luggage, antlerluggage.com.au

“I rewarded myself” When she hit Goal, Jennifer and Mark took the boys to Bali and Lombok for a twoweek holiday. “I felt great in my new bathers. I relaxed by the pool with no worries whatsoever about how I looked. Bali is the best place to relax. We all loved it.” “Our next trip will be…” “Later this year Mark is planning to take Thomas to Burma and I might take Darcy to the Gold Coast for a fun holiday by ourselves. As a family, Chichen Itza in Mexico is right up there on our bucket list, too. Oh, and I’d love to go to Alaska – I’ve got all the brochures!”

BEFORE

JENNIFER AWBURN AGE

48 HEIGHT

168cm I felt unhealthy and miserable about the way I looked. His response was, ‘Well, why don’t you do something about it?’ and I thought, ‘Yes, you’re right. I will.’ That same afternoon, I signed up to WW Online.” It was perfect timing. “I was ready to make changes. I was grateful to be doing Weight Watchers and being grateful made me happy. I ﬁnd tracking fun and I love the WW app and Connect. The people on Connect are so supportive – I would have felt very isolated without them.” The ﬁrst thing Jennifer changed was her weekly grocery shop. “I started going through the WW cookbooks, ticking the recipes the whole family would eat. I still make the family favourites with little WW-friendly swaps for myself.

START WEIGHT

91.4kg CURRENT WEIGHT

69.4kg For instance, if we’re having spaghetti, I have the sauce with spiralised vegetables instead of pasta. If we’re having Mexican, I put mine in a lettuce leaf instead of a taco shell. It’s easy.”

WALK THE TALK “Prior to joining WW, my activity level was zero,” Jennifer says. “I just never made exercise a priority, but now I put my earphones in and I walk everywhere. I can walk for 5km at a really good pace without getting puﬀed at all.” From the get-go, Jennifer was determined not to start a physical activity routine she

wasn’t likely to continue for the rest of her life. “For me, going to the gym ﬁve times a week is out of the question. I wouldn’t enjoy it. But walking is great. I power-walk for an hour a day and it clears my head. Sometimes I’ll do a yoga class, but really, my main thing is walking.” Jennifer has learned a lot in the past seven months. “I’ve learned life isn’t about indulging myself at every opportunity or about rewarding myself with food. Life is about making healthy choices that support what I want in life – and that’s worth celebrating!” #

WEIGHT LOST

22kg TIME TAKEN

7 months HOW

Online JENNIFER’S TOP TIP

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HEALTH

Being out of your routine doesn’t have to mean waving goodbye to all your hard work.

CLEVER WAYS

TO STAY ON TRACK while you’re

on holiday

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ou’re going away and leaving all your worries behind. But for many, that means leaving healthy habits behind, too. A UK survey found almost half of its respondents reported gaining weight on holiday. Here’s how to have fun and still be healthy.

REAL FOOD. READY TO GO! Healthier choices made easy with our range of convenient and delicious frozen meals.

Words Ruth Devine Photography Getty Images

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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. ÂŠ2017 Weight Watchers International, Inc. All rights reserved.

HEALTH

TAKE YOUR ACTIVITY TRACKER WITH YOU It may surprise you to see just how few steps you’re taking when there’s a sun lounge, pool and cocktail to be had. Knowing just how inactive you’re being can be the wake-up call to get you moving again.

Eat out wisely

Part of the joy of being on holiday is not having to cook every day. Enjoy eating out by choosing an entree for your main course and padding it out with a side serve of steamed vegies or fresh salad.

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2 3

Get some shut-eye “Lack of sleep leads to over-production of the hormone, ghrelin,” says Dr Robert Rosenberg, a US-based specialist in sleep disorders. “This appetite-stimulating hormone is produced by the stomach. In fact, when it’s chronically elevated, ghrelin causes an increased craving for carbohydrates, especially non-complex carbs, which leads to a rapid rise in glucose, followed by surges in insulin. This combination results in increased fat storage and nocturnal eating at a time when we are the least likely to be able to use up these excess kilojoules.”

CARRY A WATER BOTTLE Not only will it help you stay hydrated, it will help you tell the difference between being hungry and being thirsty, says Weight Watchers Program and Nutrition Manager, Nour Nazha. “If you’re feeling peckish, have some water. After 15 minutes, if you still feel the need to eat, you know it’s hunger.”

DON’T HIT THE BAR BEFORE A MEAL

Try not to order alcohol before you eat your meal. A University of Liverpool, UK, study found sipping alcohol decreases selfcontrol and may stimulate appetite, making those bar snacks seem irresistible.

6. PACK SNACKS

Make sure you have a supply of healthy snacks for when you’re stuck on a plane or the midafternoon munchies hit. Having a handful of nuts or a piece of fruit within reach will help keep your hunger at bay and mean you avoid overeating at your next meal. Nuts, such as almonds and pistachios, are a good choice. Rich in protein and dietary fibre, they help keep you feeling fuller for longer and also contain vitamins, minerals and antioxidants.

DRINK SPRITZERS When you feel like a drink, adding soda water to wine is a good way to save on SmartPoints and, more importantly, stay hydrated while you’re drinking alcohol, advises Nazha.

8 Try the twominute rule

On days when your motivation to get moving is taking its own mini-vacay, tell yourself you’ll do an activity – walking, star jumps, stair climbing, tricep dips against the sun lounger – for just two minutes. Chances are, once you get started you’ll get into the activity and end up doing it for a bit longer. Try just walking, looking at the birds, flowers, shells on the beach, waves hitting the shore… soon you’ll forget you’re exercising. #

REAL TASTY. READY TO GO! Our delicious range of snacks are the perfect option to help you stay on track throughout your busy day. For more information on our products visit: weightwatchersfoods.com.au

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. ©2017 Weight Watchers International, Inc. All rights reserved.

MINDSET

TAKE H O D

LESS TRAVELLED Your future self will thank you for it.

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REAL FLAVOUR. READY TO GO! Get creative in the kitchen with our delicious range of products to suit any occasion. For more information on our products visit: weightwatchersfoods.com.au

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. ÂŠ2017 Weight Watchers International, Inc. All rights reserved.

es, it can be scary veering off a well-trodden path. But having the courage to try something outside of your comfort zone can be exciting and wonderfully rewarding, whether it’s a leisurely cycling tour through the Barossa Valley instead of your usual coastal holiday, or deciding that, yes, you would like to become a WW Coach despite the fact that you’ve never done anything quite like it before. “Research shows that new and novel experiences make us happy and are good for our brains, so getting out and doing new things is actually very good for our psychological wellbeing,” says clinical and coaching psychologist Cassandra Dunn. “Besides that, when we step outside our comfort zone and do something, even if we feel uncertain about the outcome, we also give ourselves an opportunity to reinforce our self-belief – essentially raising the bar on our own ideas of what we are capable of. This is great for self-confidence. We can then transfer that confidence into different areas of life, so it has an outward ripple effect.” Think of it this way: staying on the familiar path, and doing what you’ve always done, will make life feel like a neverending rerun. However, taking the road less travelled – even if you start off small – will eventually open up other interesting tracks as your confidence builds and your life begins to be filled with new adventures.

DESTINATION: ENDLESS POSSIBILITIES

For most of us wanting to reroute our lives, but who have found ourselves still stuck, fear is holding us back. But what is it that we’re afraid of when we know that stepping outside of our comfort zone can transform our lives? “It’s probably truer to say that it’s not change we are afraid of, but uncertainty. Anything potentially uncertain or uncontrollable activates our ‘ﬁght or ﬂight’ response, so when we are considering stepping out of something very familiar and comfortable into something new – and when

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MINDSET

“

Words Lizza Gebilagin Photography Getty Images

Holding onto a bigger vision can help you move out of a comfort zone. PACKING GUIDE we don’t know what the outcome is going to be – it feels frightening to us,” Dunn says. “From an evolutionary perspective, it was the most risk-averse of us who survived and reproduced, so that characteristic of risk avoidance is literally in our DNA.” So don’t feel bad if you’re hesitating, because everyone’s been there. If you need a friendly nudge to get moving, Dunn says the best thing you can do is know why this new thing is important to you. “When we’re talking about tolerating a lot of fear and uncertainty, we need to know that it’s in the service of something personally meaningful and important. Holding onto that bigger vision or value can help you to move out of your comfort zone,” Dunn says. Take for instance a group of New Zealanders, aged 54 to 83, who participated in an outdoor adventure program, which included activities such as hiking and camping. They were the focus of a University of Otago paper published in the journal, Ageing & Society. The researchers found that even though the participants felt scared or nervous prior to each activity, they were more focused on the emotional and social beneﬁts, and thus reported feelings of improved wellbeing, reduced stress and better cognitive performance after completing the program. “Many of our greatest experiences and opportunities for growth and new learning require us to take action despite those fears,” Dunn says. “If we allow fear of change or uncertainty to dictate our life choices, we potentially miss out on some of the most enriching and rewarding experiences of our lives, and we may never know what we’re really capable of. “Some people are obviously more comfortable with change than others, and some people like more thrill and risk - but at some point we will all reach a point of needing to make a choice to step outside our comfort zone to achieve something important to us.” #

ONCE YOU KNOW WHY YOU WANT TO TAKE THE ROAD LESS TRAVELLED, HERE ARE SOME HELPFUL TOOLS TO PACK TO KEEP YOU FOCUSED ON YOUR NEW ADVENTURE.

A MAP For many of us, negative self-talk comes up when we’re afraid of failing on this new path. This is where a map to your destination can come in handy – the directions could be written by someone else who’s already done what you’d like to do, so you can simply follow their lead, or the map could feature cues from your past when you’ve tried something and succeeded, says Dunn. “Even if it’s in a different area of life – it’s all transferable,” she explains.

weight. Thoughts then create anxious feelings and stress or anxiety responses in our body, and our default response is to avoid that discomfort or to interpret it as something dangerous when possibly it’s not,” Dunn says. “If we can ‘unhook’ from the negative thoughts and move our awareness to feelings and bodily sensations, we can then do something helpful to calm our nerves and keep moving forward without letting the stories in our head exacerbate those fears.”

NOTEBOOK

SWISS ARMY KNIFE It’s important to learn to symbolically cut the ties to any thoughts that are pulling you away from your destination. “A mindfulness-based approach is just to see those thoughts and not engage with them. Thoughts aren’t facts, but we tend to believe them and give them great

Once you’re on the road and the feeling of fear comes up, define what it is you’re afraid of and write it down. “For some people, the fear of failure prevents them from ever trying anything new, so it’s helpful to remember that it’s only in trying and failing that we have the opportunity to grow. And sometimes, the fear of success is just as debilitating (for example, I’ll outgrow my friends or family; I’ll get unwanted attention), so it’s

important to understand what subconscious beliefs might be holding you back. Sometimes just articulating those fears takes a lot of the charge out of them,” says Dunn.

UMBRELLA You wouldn’t let a bit of rain stop you from ever stepping outside, right? No, you’d open an umbrella and brave the elements. So don’t let nerves stop you from going on your new adventure – find whatever it is you need to offer some assurance, then know that you’ll be okay even if things don’t work out as you planned and keep on walking. “It’s important to understand that waiting for fear to pass before taking action could mean you wait forever and never step outside your comfort zone,” Dunn says. “The goal should be to learn to tolerate some anxiety or discomfort and move forward regardless. If we keep avoiding things until the fear goes, the fear often grows stronger and we stay stagnant and miss all those amazing opportunities for growth.”

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SLIMMING SUCCESS

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BACK ON TRACK A trekking holiday in Victoria was the motivation Anna Firth needed to rediscover fun, ďŹ tness and the health beneďŹ ts of her four-legged friends.

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“

I’ll walk my dogs for hours. They’re great mates and they keep me on my toes.

nna Firth was used to early-morning wakeup calls and late-night training sessions. She had played State League volleyball from the age of 12, then National League in her 20s. But it was a 7km hike in the Grampians National Park in Victoria last year that had her feeling the strain. “I was really struggling and huffing and puffing a lot,” Anna recalls. “I’d never been so unfit in my whole life. My husband, James, was ahead of me and kept turning around to ask what I was waiting for. I said I was stopping to look at the beautiful views, but really I just had to catch my breath!” As soon as she returned home, Anna, a 35-year-old school teacher, joined Weight Watchers with a healthy Goal weight in mind. Today, at 73kg, and just 1.5kg away from Goal, she is already enjoying the benefits. “When I was heavier I had a lot of pain in my joints. My knees and hips would ache. I had bad sinus infections a lot and constant pains in my stomach. These days I don’t have any pain at all and my digestion is great. I haven’t had any sinus attacks for months. I know 13kg doesn’t sound like a lot to lose, but my body is loving this new weight.”

“I WAS AN ATHLETE” Rewind about a decade ago and Anna was a dynamo on the volleyball court up against some of Australia’s top players. “I wasn’t the best player in my team but I did represent Victoria in the under-21s and volleyball was a big part of my life. I loved it and it kept me ﬁt,” she says. Then, at 23, Anna developed a stress fracture in her spine and pain became her constant companion. “It got to the point where I couldn’t sit down properly because the pain was terrible. My physiotherapist said I needed to take a year oﬀ, which

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SLIMMING SUCCESS

ANNA’S TOP THREE TRAVEL DESTINATIONS...

ZURICH “Switzerland is my favourite country in the world. The lakes, the villages, the Swiss Alps – there’s so much to love.” PORT DOUGLAS “We went there for our honeymoon and loved it – it has the best weather and it’s a top place to snorkel.”

THE GRAMPIANS NATIONAL PARK “Breathtaking views and awesome lookouts. I still love a good trek!”

Words Jo Webber Photography Alana Landsberry Styling Karli Butson Hair and makeup Kelly Bowman

3 I did. Then I played a preseason game and felt the pain in my back again. I thought, ‘I’ve had so much pleasure playing volleyball for so long and achieved so much, but perhaps it’s time to move on.’ Apart from coaching, I haven’t played volleyball for eight years now.” Not surprisingly, Anna’s fitness level began to drop off and, slowly at first, her weight crept up. “I’m one of those people who hit puberty and found I could no longer just eat whatever I wanted. My weight often fluctuated. But all my volleyball training kept my weight in check, so when I stopped it became a problem.”

BETTER CHOICES Once she started moving less, Anna had no idea what she should be eating and she needed to learn about food and nutrition. For her, the WW Program has become a learning tool.

“I used to ﬁll up on carbs, dairy and sugar and when I stopped playing sport it all caught up with me,” she says. “I used to eat a lot of pasta – I love it. Thursday night is still pasta night but I don’t have anywhere near as much as I used to and I make my own sauce so there are no hidden sugars.” Using the WW cookbooks as inspiration, Anna and James started experimenting with healthier recipes. “James was the main cook in our family, but when I joined WW I would make a diﬀerent evening meal to his. He’d taste it and ask me to make it for him the following night!” Anna now also makes most of her lunches and snacks to take to school. “I used to have a biscuit with my morning tea, but now I have a Cruskit with sliced tomato.” She has also changed her habits when eating out. “I used to meet my girlfriends at a cafe

and order an iced coffee and an apple and banana muffin – I actually thought the muffin was healthy because it had fruit in it! Now I order a skinny flat white and eat an apple on my way home.” Buying fresh produce, cooking food from scratch, watching her portion sizes and tracking all helped turn the scales around, but it was Anna’s two furry friends, Maxwell and Russell, who inspired her to find a new fitness routine. “I’m such a dog person. I don’t go to the gym but I’ll put a leash on our dogs and walk them for hours. Maxwell is seven and Russell is just a twoyear-old puppy. They’re great mates and they really keep me on my toes.” Anna’s biggest challenge now is to lose the last 1.5kg to reach Goal. “It’s been hard to lose this last little bit, but when I look at how far I’ve come over the past 10 months, I know I’ll get there.” #

BEFORE

ANNA FIRTH AGE

35 HEIGHT

170cm START WEIGHT

86.6kg CURRENT WEIGHT

73.6kg WEIGHT LOST

13kg GOAL WEIGHT

Just 1.5kg away now! TIME TAKEN

10 months HOW

Group Coaching with Jess and Lynn in Berwick, Vic ANNA’S TOP TIP

“Don’t hold onto your fat clothes ‘just in case’ because you never want to need them again!” weightwatchers.com/au

BLUE ZONES

In the

zone

If youâ&#x20AC;&#x2122;re after a travel destination, there are plenty of healthy reasons to visit a blue zone.

ant to live a long, happy and meaningful life? There are a few locations around the world where people are three times more likely to reach 100 than anywhere else on the planet. Called blue zones, researchers say these healthy hot spots are some of the best places on earth.

LOMA LINDA, CALIFORNIA,Â USA A community of Seventh-Day Adventists from Loma Linda, a city about 100km east of Los Angeles, are outliving other Americans by almost a decade. Along with their Bible-based vegetarian diet, the Adventists shun cigarettes and alcohol, are very community minded and stay active their whole lives.

SARDINIA, ITALY This Mediterranean island off the coast of Italy sees more men turn 100 than any other place on earth. The happy centenarians live on a locally grown, simple diet that includes goat’s cheese, olive oil, meat only on special occasions and the odd glass of red wine.

IKARIA, GREECE Longevity experts found people who live on this remote Greek island stay active well into their 90s and have 20 per cent fewer instances of cancer and half the rate of cardiovascular disease compared with the rest of the world.

OKINAWA, JAPAN

Words Jo Webber Photography Getty Images

The islands at the southern end of Japan were once called ‘The Land of the Immortals’ because their inhabitants seemed to survive forever. Okinawan people still live longer than any other population in the world and they eat a diet rich in sea vegetables.

NICOYA, COSTA RICA People who live in this part of Central America are more than twice as likely to reach the age of 90 than anybody else in the world. In most cases, the elderly continue to live with their families and their children and grandchildren provide a sense of purpose and belonging. #

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LIFESTYLE

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HAVE A

healthy

staycation

You don’t have to go away to reap all the beneﬁts of a vacation. Here’s how to have the best holiday at home.

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here you are, vacuum-packed into your tiny Economy Class seat on a ﬂight that left six hours late and will get you to your destination in the dead of night rather than the afternoon. You only have a week’s break and already it’s stressful. Why, you think, did I not just stay home? Well, lots of people are choosing to do just that. If health and happiness are your goals, sometimes there really is no place like home.

MAKE PLANS

The best way to avoid having your ‘staycation’ turn into seven days of watching YouTube videos and snacking is to plan ahead. Decide what health outcomes you would like to achieve and research how to make them happen. Keep your schedule flexible but make sure you have something on every day. Let the local tourism office be your new best friend for a few days and check out all the things on offer to visitors to your town or city. Change how you get around, too. If you normally commute by bus or train, walk, cycle or take a ferry instead.

ON THE WATER

Most of Australia’s capital cities are coastal and taking to the water is a great way to experience them. In Sydney, catch a ferry from Circular Quay to Shark Island. This 1.25h island has picnic shelters, grassy areas and a wading beach. Or take a ferry from Melbourne’s Southbank to the historic seaside port of Williamstown. Check out the heritage architecture and have a swim. Brisbane’s free CityHopper ferry meanders along the river from North Quay to New Farm. Sit outside and watch the city slide by. Always wanted to try scuba diving? Perth has a couple of companies that can get you started, then take you to dive sites just a skip along from the city. Or, if you live in New Zealand, do the 40m adrenaline-pumping bungy leap from the Auckland Harbour Bridge.

UP AND GO

Fitness can be fun when you have time on your side. Skip the gym and head for the great outdoors. Walk or cycle around the Como foreshore in Sydney’s

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south, with its bushland setting and serene views of the Woronora River. Or run the Bondi-toCoogee coastal path, moving on to Watsons Bay for grilled ﬁsh and salad on the harbour. Melbourne is the country’s most bike-friendly city, with cycle paths all over town, along the Yarra and from St Kilda to Half Moon Bay. There are loads of rail trails in the surrounding countryside for gentle, safe cycling. Hobart is great for mountain biking. Try the 10.5km North South Track through Wellington Park. If that’s too easy, tackle the breath-busting road to the summit of Mt Wellington itself. New Zealand’s mountain bike trails range from easy to epic and the scenery takes cycling to a whole new level. Whakarewarewa Forest near Rotorua is regarded as a mountain bike mecca and the South Island’s West Coast Wilderness Trail is legendary.

TREAT YOURSELF

A little pampering is an important part of your staycation experience. If your budget can stand it, try a luxury spa. Melbourne’s wonderful multi-purpose Abbotsford Convent offers wellness centres and yoga classes as well as concerts, galleries, artists’ studios and cafes. Or head to Peninsula Hot Springs on the Mornington Peninsula for a soak in the cave pool and one or more of the health and beauty treatments on offer. Major hotels in most cities often have luxury spas. Combine a session at one with an overnight stay. If you can’t afford that, you can turn your home into your own special relaxation zone. Set out a fancy deckchair in a sunny spot, whip up a fruit-based

LIFESTYLE

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ﬂick is more your style. Whatever you choose, make sure you indulge in it.

The most important FOOD FOR THOUGHT item needed is the oﬀ switch. mocktail in a long glass and bury yourself in that novel you’ve been meaning to read for the past six months. In the evening, throw a few rose petals in the bath, light some candles and settle back for a soak, with gentle music thrumming in the background.

Words Pauline Webber Photography Getty Images

CULTURE

When did you last while away a couple of hours listening to music or looking at pictures? The Queensland Cultural Centre at Brisbane’s South Bank, which clusters together art galleries, theatres, the museum and the state library, is one of the city’s top assets. Take in a play or performance or just enjoy the many free events that take place in the centre and at the riverside park nearby. In Melbourne’s northeast, check out the Heidelberg School Artists Trail, a free self-drive, walking or cycling trail. Lucky Tasmanians can ferry across from Hobart to what surely must be the nation’s most popular gallery: David Walsh’s Museum of Old and New Art. Or just drop in to your local arthouse cinema and watch the latest Euro-fest, or maybe the latest chick

A busy working life often means compromising with food. Your staycation is an opportunity to eat well every day. Stock up on fresh produce at a farmers’ market you don’t normally frequent. Or treat yourself at specialist grocery stores, then cook up a feast. Pack a gourmet picnic to take on your expeditions.

GADGET-FREE ZONE Perhaps the most important item needed to make your staycation a success is the off switch. Leave computers, iPads and other devices in sleep mode. Put an out-of-office message on your email and turn your phone off unless you really need it.

WHAT TO READ

With the right book, you can take a fabulous journey from the comfort of your lounge. Sydneysiders should try Jan Morris’s Sydney. David Hunt’s irreverent dash through our past, Girt: The Unauthorised History of Australia, will have you giggling, while Geraldine Brooks’s memoir, Foreign Correspondence, will have you in tears. Sarah Macdonald’s Holy Cow! An Indian Adventure manages to combine everything you could want in a holiday read – personal growth, love and the magic of India. Enjoy. # weightwatchers.com/au

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HEALTHY HERO

Best of both worlds

Words XXXXXXX Photography XXXXXXXXXXXXX Styling XXXXXXXXXXX

From jet-setting travel reporting to farm life in rural Victoria, Catriona Rowntree has learned to appreciate whatâ&#x20AC;&#x2122;s really important.

> weightwatchers.com/au

est known for her globe-trotting escapades on Nine Network’s Getaway, travel presenter Catriona Rowntree has many more strings to her bow. When the free-spirited city chick married Aussie sheep farmer James Pettit in 2008, the search for her dream destination took a very different turn. Now, when she’s not travelling the world, 46-year-old Catriona spends her days roaming the couple’s property in rural Victoria, raising their two boys, Andrew, 8, and Charles, 6, as well as launching a fine-wool fashion range. What’s it like working on Australia’s longest-running travel series? I feel nothing but gratitude for my job. I’m still in shock that a girl like me could get a gig like this and I love that, as someone who loves to chat, the genre allows me to find common ground with everyone. Switching from being a jet-setting travel reporter to a farmer’s wife sounds like it would have been a leap of faith – how do you make it work? After marrying my farmer and having children I thought, “Well, I suppose the career is over”, but thankfully my boss said, “As long as you can get to an airport I don’t care where you live!” I just love going to work, laughing, learning, sharing, and then returning home to my brood. I just feel very grateful. When you’re travelling, what do you miss most about home? My bed, my favourite coffee, my garden, my slippers, the little things… but I ache for my boys when I’m away. What do you farm on your property? We are proud sheep and grain farmers. We produce fine merino wool – we have the most-loved sheep you’ll ever see – and a variety of crops. My husband says, “Just tell people it’s bread and beer”, but we grow mainly wheat and barley.

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We also produce olive oil, honey and cute kids. There’s never a dull moment on our farm! What are some of the biggest obstacles you’ve faced so far? Oh, where do I start? I do everything wrong – I can’t cook, I can’t shear, I talk too much, I refuse to wear practical clothes – shall I go on? I left all my family and friends for love, to marry a man who doesn’t give a hoot about gift-giving or my fluctuating emotions. I could write a book on obstacles. Has your idea of agriculture and farming changed since marrying a farmer? Yes and no. I’ve always loved and admired farming. I’ve always known Australia has the finest agricultural industry in the world, but I had no depth of understanding of how hard farmers work. Every day you’re overwhelmed, battling against everything from the weather to (in our case) greedy developers. You have to be an economist, agronomist, marketing whiz, mechanic, horticulturist, social media expert. The skill list is endless... but if you can handle that, the payoff of the lifestyle is above and beyond. Describe a typical spring day on the farm. It’s glorious! We wake to birdsong and then our boys jump into our bed for a cuddle. I exercise after my shower each day and then focus on getting

my children fed, dressed and off to school. Brekkie is eggs gathered from my chook house, our own honey on toast and fruit from the garden. School days are nuts, but after school drop-off I love to come home to my garden, put fresh flowers in the house and, if I’m doing really well, I’ve time to bake. Work-wise, I can do it all from home. I record my voiceovers, write, edit my website and plan my weekly radio show from home. We even sometimes record Getaway links from the property. Computers really changed it all for working mums. James drops in for meals – they’re generally burnt if it’s up to me, but he still seems to like me. Then, after school, it’s back to craziness with non-stop playing in the garden, by the lake or with nearby rellies. It’s busy. But after bath, books and bed our home returns to calm, ready to take on a new day. We all feel so fortunate to live where we live. No-one knows what tomorrow will bring, so we milk each and every day. In your blog, you describe farm life as “soul-centred” – what do you mean by that? I’d like to know myself! But I think I’m getting at the fact that you’re forced to slow down, appreciate the view, cherish the seasons. No-one could care less about the job you have, or the car you drive, but are you >

HEALTHY HERO

â&#x20AC;&#x153;

Words Jo Webber Photography Scott Hawkins/bauersyndication.com.au

We slow down, appreciate the view, cherish the seasons.

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HEALTHY HERO Spring entertaining at Catriona’s.

a good person within your community or not? Are you giving your best and helping others or are you draining your surroundings? It’s all very simple to work out, but certainly I’ve learned to appreciate the here and now. You’re passionate about the environment and you’re an advocate for Landcare Australia and Australian Wool Innovation (AWI). How did that come about? My husband is a great role model to me and it was his dedication to caring for the land and leaving it to our children in a better state than we found it that got me interested in environmental issues. We are obsessed with keeping weeds at bay, as they are a nightmare for farmers when not controlled, planting trees for koala habitat and educating others on caring for the land. With AWI, I asked them if I could help out. I can talk the leg off a chair about our Aussie wool growers producing the finest fibre in the world and everyone knows me. Put me to work! What’s not to love? You’ve also designed a range of babywear for Target. What should we be looking out for next? I’ve wrapped up my range with Target and am now focused on producing a line of exquisite wool clothing. I wear wool every day. It’s the ultimate for travelling and sleeping in and I just wanted to produce something sexy, practical and, I’ll be honest, something that makes me look good! It will be out soon. Watch this space. What does wellbeing look like for you? I believe it’s our birthright to be as healthy as we possibly

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Andrew helping out with the lambs.

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I believe it’s our birthright to be as healthy as possible. can be. I’ve had chronic asthma since I was three, so I’ve a pretty good reason to avoid eating too much wheat and dairy. I feel better when I choose a healthier food plan. I don’t do a lot of exercise, just little bits every day, but I sure feel better after that little positive endorphin rush. I suppose wellbeing is just trying to make the best choices. Who inspires you? Oh, I’ll find someone or something every day! We don’t have enough space to list all the daily inspiration I find. It’s all around us. Are you always setting new goals for yourself? Yup, every day in my diary I set new goals. New-moon goals, new year’s goals… just little achievable ones that I like to cross off my list or sometimes look back on years

later and wonder, “What was I thinking?” Or, “I can’t believe I did that!” I love goals.

The family’s farm in rural Victoria.

What are your all-time favourite travel destinations? Bhutan, where they believe gross national happiness is more important than gross domestic product. The You Yangs near Little River in Victoria. I also love driving past a place called Serendip Sanctuary near there and seeing emus and kangaroos roaming happily. Oh, this is hard... let’s just wrap it up with Paris. And your top family holiday spots in Australia? If my children could move to Hamilton Island tomorrow they would. In a word? Activities! They’re obsessed. Any uncharted territory still on your bucket list? Swimming with whale sharks at Ningaloo Reef in WA. Japan, Antarctica, the Galapagos Islands... I’ve been on Getaway for 21 years for good reason. I just love travelling. From Australia to overseas, I’ll always ﬁnd beauty, meet a character and be wowed by mother nature. The joy is inﬁnite. #

Catriona with Andrew (left) and Charles.

Catriona on a Getaway trip.

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

Perfect with lamb Weight Watchers Sour Cream steals the show in this tasty dressing for tender lamb cutlets.

LAMB CUTLETS WITH GARLIC & LEMON SOUR CREAM SmartPoints™ VALUE PER SERVE 8 SERVES 4 | PREP 15 mins COOKING TIME 15 mins + 10 mins marinating

½ cup (120g) Weight Watchers Sour Cream

O 2 tsp finely grated lemon rind O 1½ tbs finely chopped fresh oregano O 1 tbs lemon juice

O O O O O

12 lamb cutlets, French trimmed, fat trimmed 1 garlic clove, crushed 500g baby (chat) potatoes, halved 150g green beans, trimmed 1 bunch broccolini, trimmed 150g snow peas, trimmed 1 tsp vegetable oil

1 Whisk 2 tablespoons sour cream with 1 teaspoon lemon rind and the oregano and lemon juice in a bowl. Season. Arrange the cutlets on a plate and brush each side with the sour cream mixture. Set aside for 10 minutes to marinate. 2 Meanwhile, whisk the remaining sour cream and lemon rind with the garlic in a bowl. Season. 3 Steam potato for 12 minutes over a saucepan of boiling water until tender. Add the beans, broccolini and snow peas for the last 4 minutes of cooking. 4 Heat a chargrill on medium-high and brush with the oil. Chargrill the cutlets for 3 minutes, turning once, until charred and cooked to your liking. Serve the cutlets and the steamed vegetables with a dollop of garlic and lemon sour cream. O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

SO VERSATILE Perfect for dips, baking and marinades, Weight Watchers Sour Cream has just 1 SmartPoints™ value per tablespoon serve. Try adding a dollop to a bowl of hearty vegie soup for added creaminess.

SmartPoints value

PER SERVING

For information on our products visit weightwatchersfoods.com.au 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 by LD&D Australia Pty Ltd. © 2017 Weight Watchers International, Inc. All rights reserved.

NUTRITION

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A DIETITIANâ&#x20AC;&#x2122;S GUIDE TO

holiday eating weightwatchers.com/au

hether you’re oﬀ to sun yourself in Fiji or on a road trip through Australia, you’ll want to experience the culinary delights of the region. The key is to plan ahead, arm yourself with information and use strategies to navigate tricky dining situations that could lead to post-meal guilts, says dietitian Kate Di Prima. Try these useful tips

THE BREAKFAST BUFFET

Lucky enough to have breakfast included in the cost of your holiday? Make the most of it and dine like a king. Having a hearty breakfast, a smaller lunch and a light dinner is a great way to eat, as you have all day to use the majority of the energy you’ve consumed. Decide on what you want to eat before you hit the buffet, so you don’t end up impersonating a child in a lolly shop, unable to resist all the goodies on offer. Choose a protein-rich meal containing eggs (scrambled or poached, or as an omelette or frittata), lean bacon and plenty of vegetables (grilled mushrooms, spinach and tomatoes). A meal like this will leave you feeling full and satisfied for hours and, if you eat it late morning, you may not need lunch. Fill your plate once (and once only) and sit in a chair that faces away from the buffet to keep last-minute temptations at bay. Before you go, take a piece of fruit and a handful of nuts to snack on later.

THE ROAD TRIP

Lunch on the run doesn’t have to come from one of the big fast-food outlets. If you eat it while en route, your body won’t have a chance to register that it’s eaten and you’ll be hungry again in no time. Many choices in these outlets are also highly reﬁned and processed, with excess fat and salt that the body doesn’t need. Make sure you stop and enjoy lunch and drink plenty of water to hydrate. Depending on how far you’re travelling, lunch might be the main meal of the day – especially if you expect to arrive at your destination late in the evening – so adjust your breakfast intake accordingly. Think of eating on holidays as a SmartPoints budget that possibly won’t stretch to three large main meals per day.

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Decide what you’re going to eat before you hit the breakfast buffet and stick to it rather than just working your way along the table. Lighten your lunch by choosing a salad base instead of a sandwich or wrap, or have the meal without the rice, pasta or potato. Once you’ve arrived at your destination, use your legs for transport wherever possible.

HAPPY HOUR

Holidays can feel like an unlimited ‘happy hour’, but alcohol comes with a fairly hefty SmartPoints price tag. If your plan is to bust out of your normal routine in favour of a glass of wine or cocktail on most days, simply choose one time in the day to enjoy a bevvy. On the way to your destination it could be in the airport lounge prior to boarding or as you’re settling down to watch a movie on the plane. At the resort, it could be by the pool after lunch or at the restaurant as the sun goes down. You choose!

Try the following tips Have a large glass of water for every alcoholic drink. If you’re flying to a different time zone, opt to sleep on the plane rather than drink and eat. Let’s be honest; a glass of red does not pair well with cereal. Ask for a glass of ice with your wine or spirits to keep them chilled and dilute the amount you consume. Be strong and say no to refills. If you’ve hired a car, offer to be the designated driver so you’re obliged to abstain.

NUTRITION

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Sit in a chair that faces away from the buﬀet.

THE CRUISE

Words Kate Di Prima Photography Getty Images

When sailing the high seas, don’t let it become a 16-day eating fest! When you’re on an all-in cruise you’re a captive audience faced with enticing food, but if you plan ahead you can sidestep the traps of over-consumption.

Try these handy tips to help you stay in ship (sorry) shape Plan a daily physical activity, such as a brisk deck walk or a swim in the pool, and engage in extra activities on oﬀer during the week. Choose your designated main meal and make the other two meals

considerably smaller, or combine two meals together. Brunch and dinner may be all you need for the day. Watch your liquid intake for hidden SmartPoints. Every latte, juice, soft drink and standard alcoholic drink can add the equivalent of an extra piece of bread to your day. Buy a nice water bottle and reﬁll it regularly throughout the day to stay hydrated. Snacks, such as dried fruit and nuts, crackers and cheese, vegetable sticks and dip, and yoghurt with seeded muesli, are great to have on hand when you’re peckish. Pack travel-appropriate sizes in your luggage before you go. #

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TRAVEL SPECIAL

Recharge & rejuvenate From yoga retreats to hiking holidays, here’s our ultimate guide to getaways that are good for your body and mind.

WHERE Pinetrees Lodge, Lord Howe Island, NSW

WELLNESS OFFERINGS Yoga, bike riding, hiking, swimming, kayaking.

BEST FOR All ages, families, couples.

WOW FACTOR Stunning natural beauty combined with friendly staff and comfortable accommodation.

COST Wellness Weeks start from $2727 per person twin share, excluding airfares. Includes three meals a day. Wellness Weeks dates in 2018 are April 30 to May 4, September 3-7 and October 29 to November 2.

ord Howe Island is a tiny place full of big surprises. A two-hour plane ride oﬀ the north coast of NSW, the World Heritagelisted island has turquoise seas and sandy beaches, but with its ubiquitous pine trees, mountains and friendly, laidback feel, it’s totally unique.

Pinetrees Lodge is the oldest accommodation on the island – owned by the same family since 1848 – and hosts regular Wellness Weeks, along with other themed weeks such as adventure, photography and ocean swimming. The Wellness Weeks run Monday to Friday several times a year. You can do everything on oﬀer – yoga, kayaking, hiking and mountain climbing – or just a bit here and there. Yoga is the Wellness Week drawcard – and classes are run by Charlotte Dodson, a brilliant, patient and gifted yoga teacher who has been known to get 70-year-old women standing on their heads by the end of the week, if that was their goal. She runs classes every day at dawn and dusk in the boatshed, overlooking the stunning Lord Howe Lagoon, and she has the amazing ability to cater for beginners and advanced in the same class. People sign up planning to do one or two classes, but love it so much they’re there every morning and afternoon. The other drawcard is Pinetrees itself – and the full-board (breakfast, lunch and dinner) packages it oﬀers. Run by Dani Rourke, a sixth-generation

islander whose family built the lodge, and her partner, Luke Hanson, it’s friendly and charming and by the end of the week you’ll feel like you’re mates with the staff. The food is fabulous and guests are drooling as mealtimes approach. But you work up a hunger just by enjoying all the island has to offer. The best way to travel around its 11km by 2.8km is by bike or foot. There are a few cars for hire, but it’s better appreciated on two wheels. You can ride to the “downtown” area – some pretty shops, cafes and a general store – or to one of the stunning beaches, like Ned’s, where you can park your bike and plunge into a warm ocean filled with brightly coloured fish. With limited access to Wi-Fi – I had to ride up to a hotspot in town – and no mobile phone reception, I worried how I would cope without emails and social media. I shouldn’t have. My week at Pinetrees and Lord Howe was truly paradise. I’ll be back.– Fiona Baker

HEALTHY CRUISING Going on a cruise doesn’t have to mean you’ll sail off track. Here’s how to stick to a healthy plan.

DRINK IN MODERATION A drink or two on deck might help get you into holiday mode, but alcohol can make you eat more and move less. Most alcoholic drinks are high in kilojoules, too.

PORTION CONTROL With all those tantalising meals on board, it’s tempting to try everything, but filling your plate just once is smarter than grazing all day. Fill most of your plate with nonstarchy vegetables, then add protein and carbs later. Enjoy desserts and entrees on some nights and leave them on other nights. BYO DRESSINGS Choose salads without dressings, then add your own olive oil or vinegar.

STAY ACTIVE Whether you’re touring the ship’s deck, diving into the pool, exploring beaches or visiting the ship’s fitness centre, balance your rest and relaxation with plenty of exercise. DANCE YOUR PANTS OFF Shake your booty when the music starts – it’s free, fun and great exercise.

THAI SERENITY WHERE Kamalaya Wellness Sanctuary and Holistic Spa Resort, Koh Samui, Thailand

WELLNESS OFFERINGS Programs include Stress & Burnout, Emotional Balance and Healthy Lifestyle.

BEST FOR Couples or singles, no children.

WOW FACTOR Sweeping views over the ocean and surrounding islands.

COST Accommodation starts from $280 per room per night. Wellness packages start from $2068 for three nights, which includes accommodation and all meals.

My trip to Kamalaya isn’t off to a great start. Clearly frazzled, my sister and I miss our flight to Koh Samui from Bangkok. We both need this break and want to re-connect with ourselves, de-stress from demanding jobs, feel nourished and energised and do some long-overdue emotional administration. Luckily we get on the next flight and make it to the resort. Kamalaya is on the south-eastern side of Koh Samui, Thailand’s third-largest island. The word ‘kamal’ means ‘lotus’, which represents the unfolding of the human spirit. I can feel the tranquillity instantly and the stress of our trip melts away. At the Wellness Centre, I choose the Optimal Fitness Package, with a few extra Emotional Balance sessions. In addition to

massages, lymphatic drainage therapy and infrared saunas, Kamalaya offers a host of complimentary daily activities I can’t help sampling. I also do a sunset cruise and a fantastic Thai cooking class. In between, my sister and I lounge by the pool, drink ginger tea and re-evaluate our lifestyles. After my stay I feel physically stronger and mentally lighter. I’m re-energised and ready to bound back into life’s chaos, with a healthier attitude to food, fitness and my own wellbeing. – Jacqui Triggs > weightwatchers.com/au

Star treks

Australia KOSCIUSZKO NATIONAL PARK, NSW The walk to the highest point on the Australian mainland, the 2228m Mt Kosciuszko, through Australia’s best-known alpine national park, is a summer classic. Best of all, it starts with a chairlift ride, from the village of Thredbo (1365m ) to Eagles Nest (1945m). From there it’s a level, two-hour stroll on metal walkways (to protect fragile alpine vegetation), crossing the headwaters of the Snowy River and passing glacial lakes, to the stone cairn at the top of Australia, where you can take in high-country views over the Main Range all the way to the Victorian Alps. GRADE Easy/moderate; four hours return. COSTS National park entry fees: $17 (vehicle), $6.60 (adult), $2.20 (child). Chairlift: $37 (adult), $19 (child). MORE INFO nationalparks.nsw.gov.au, thredbo.com.au

MARIA ISLAND, TASMANIA Close encounters with wildlife – sea lions on the beach, wombats in the long grass, Cape Barren geese promenading – are everyday events on Maria Island, 10km oﬀ the south-east coast of Tasmania. You’ll arrive by charter boat on a beach of dazzling white sand, where Maria’s award-winning guided walk begins. The food is divine – three-course candlelit dinners under

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the stars with award-winning Tassie wines and produce – but the main drawcard is scenery to rival Wineglass Bay on mainland Tasmania, and each night you’ll sleep soundly in tent-cabins that touch the environment ever so lightly. GRADE Easy; four days/three nights. COSTS Maria Island Walk oﬀers guided walks for $2450 (October 1 to December 25) and $2500 (December 26 to April 30, 2018) per person, both ex-Hobart, which includes return transfers from Hobart, gourmet meals and wine, experienced guides, daypacks, rain jackets and twin-share accommodation in wilderness camps and a historic cottage. MORE INFO mariaislandwalk.com.au

ULURU AND KATA TJUTA, NT Rising 348m above the surrounding desert landscape, and extending several kilometres underground like an earthly iceberg, Uluru is one of those iconic and deeply impressive places every Australian must visit at least once in their lifetime. Walking around it – even into it, following folds in its high, ochre walls that lead to secluded waterholes, as the Anangu people have for thousands of years – and listening to ancient stories about its features, you can’t help but sense its power. Alternatively, 40km up the road are the 36 distinctive domes of Kata Tjuta (formerly the Olgas), where you’ll

ﬁnd Mt Olga, which is more than 700m higher than Uluru. Try immersing yourself in Kata Tjuta’s haunting landscape by walking the Valley of the Winds hike at dawn. Strolling through Walpa Gorge in the late afternoon is another highlight. Red Centre walks are best taken in the cooler months between April and October. GRADE Easy/moderate; three to four hours for the 10km walk around Uluru; three hours for the 7km Valley of the Winds walk at Kata Tjuta. COSTS Park entry fees: $65 (family), $25 (adults), $12.50 (ﬁve to 15 years). MORE INFO parksaustralia.gov.au/ uluru

Photography Getty Images

For fresh air, lush landscapes and reconnecting with nature, you can’t beat a hiking holiday.

TRAVEL SPECIAL

New Zealand SOUTHERN ALPS, NZ If you’re after an authentic alpine experience in some of the most beautiful mountains in the world, head for New Zealand’s Southern Alps. The spine of the South Island is famous for multi-day epics like the Milford Track, but it can also be experienced one day-walk at a time, on a trip that allows you to sample one or four of the Southern Alps’ most scenic spots. On World Expeditions’ Best of Southern Alps Trek you’ll visit the stunning Lake Tekapo; Mt Cook National Park, which has glaciers galore and 22 peaks higher than 3000m; Mt Aspiring National Park, near Wanaka, where you’ll heli-hike to a remote mountain hut; and the aptly named Remarkables near Queenstown. The trip mixes adventure with comfort; when you’re not sleeping in alpine cabins, you’ll visit wineries and stay in mountain motels. GRADE Moderate; six days/ﬁve nights. COSTS The all-inclusive trek, between November and late April, costs $2645, ex-Christchurch. MORE INFO worldexpeditions.com.au

Europe CINQUE TERRE, ITALY It’s been called the most dramatic coastal scenery on the planet, and if you’re keen to blend la dolce vita with activity, Cinque Terre is the perfect holiday. About 170km north-east of Florence, this idyllic coastline offers an easy 24km walking trail that wends its way through five fishing villages. Each village has its own character and overlooks the Ligurian Sea. The least challenging trail, the Sentiero Azzurro, follows scalloped bays where village piazzas, with cafes and restaurants, spill onto quaint harbours filled with fishing boats. The villages are also connected by a train line and ferries. For a more challenging walk, head up the steeper slopes across the vineyards. GRADE Easy and challenging. It’s walkable in a day, or do sections over three to five days. COSTS Etihad Airways flies from Sydney to Florence, via Abu Dhabi and Rome, from $1700. MORE INFO incinqueterre. com. For tours visit hiddenitaly.com.au – Mike Dolan

HEALTHY HOTELS

A hotel stay no longer needs to derail all your hard work. Several hotels now offer guests healthy menus, in-room yoga (with mats and videos) and even sports gear to hire. Here are some of our favourites.

BEST CHAIN: THE WESTIN No need to pack your stinky runners and a whole gym outfit for a short stay. The Westin has teamed with New Balance to offer a full gear-lending service and even has a ‘running concierge’, who leads groups on runs.

BEST GETAWAY: BYRON BAY It’s not all dreadlocks and vegan gelato in Byron. The Byron at Byron Resort and Spa (thebyronatbyron.com. au) offers wellness packages as well as regular yoga and meditation classes for guests, bicycle hire, rainforest walks and a fabulous day spa. Nearby is the Elements of Byron (elementsofbyron.com.au), which also offers a suite of wellness activities like yoga, meditation, beach dancing and horse riding on the beach (pictured above).

WHERE Billabong Retreat, Maraylya, NSW

WELLNESS OFFERINGS Yoga, mindfulness, meditation and stress management.

BEST FOR All ages, singles, couples, groups.

WOW FACTOR Secluded and surrounded by lush flora and fauna.

COST Prices from $250 per person per night, includes all meals, drinks and snacks for the duration of your stay, twicedaily yoga and the retreat program of your choice.

BUSHLAND BLISS I head out of Sydney’s CBD traffic for a 45-minute drive to serenity. Billabong Retreat offers an array of programs, such as Mindfulness, Meditation and Yoga Essentials, that also incorporate informative workshops. Everything is on offer, though nothing is compulsory, so you can do as much or as little as you like. If group sessions aren’t your style, there are private yoga and meditation classes, massages and naturopathy consultations. And if you just want to lounge around in your activewear, that’s okay, too. As a newbie to yoga, I was a little anxious to begin with. I was greeted by the calm and inviting Heather, who led each practice and adjusted it to cater for different experience levels. My favourite part was the morning practice; it was peaceful and invigorating at the same time. Meals were seasonal and delicious, all cooked with love by the amazing team of chefs. Overall, it’s a great way to relax and revitalise. – Sarah Webster > weightwatchers.com/au

Go with the slow WHERE Gwinganna Lifestyle Retreat, Tallebudgera Valley, QLD

WELLNESS OFFERINGS

A Wellness Weekend with no coﬀee, chocolate or alcohol is a breath of fresh air.

Incredible selection of activities, wellness seminars, unique spa treatments and more.

WOW FACTOR 200 hectares of diverse bushland and rainforest that’s home to beautiful native animals and birds.

BEST FOR Couples, singles, no children.

COSTS Two-night stays in a double share room, inclusive of all meals, activities, wellness seminar, airport transfers from Gold Coast Airport and a massage start from $980 per person twin share.

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igh on a mountain in the Gold Coast hinterland, taking full advantage of ocean and valley views, Gwinganna is considered the Rolls-Royce of Australian health retreats. Part owned by Hugh Jackman, who wears a name tag when he visits like all the other guests, Gwinganna offers a diverse range of programs and packages. Frazzled mums, overworked dads, burned-out professionals and the occasional celebrity all come to Gwinganna to soothe their souls and find the inspiration to live healthier lives. To this end, the multiaward-winning resort insists on a few healthy rules: no smoking, no caffeine, no alcohol and no chocolate. True confession: I’ve been known to get a little tetchy if I have to wait too long for my morning coffee. The same goes for my evening glass of wine. So when I pulled up at Gwinganna for a three-day Wellness Weekend, I knew it wasn’t all going to be smooth sailing.

Fortunately, I fell in love with my room as soon as I saw it. Built from reclaimed timbers with soaring ceilings and a vast verandah, it was nestled in a lush orchard and totally private. I decided that if my healthkick holiday went pear-shaped I could escape to this cosy bungalow and just read my book all weekend. But that’s not what happened. Instead, after an epic sleep in the comﬁest of beds, I found myself drawn to a qigong session at sunrise. It was a chilly 5.30am start, but focusing on the gentle movements that form this ancient martial art as I watched the sun rise out of the ocean was a spectacular start to my day. After the class and a short walk, we wandered down to the dining room for a shot of apple cider vinegar and a healthy, hearty breakfast. All meals at Gwinganna are free of dairy, sugar and gluten and made with love, using produce harvested daily at the retreat or brought in by local organic producers. Everything is mouth-watering and full of

TRAVEL SPECIAL

nutrients. Healthy snacks such as protein balls and soup are served twice a day and nobody ever goes hungry. Activities fall into two categories: Yin and Yang. Yin includes things like yoga, Pilates, stretching and creative dance and is perfect for those wanting to slow down. Games in the pool, hikes, scenic walks, exercise ball classes, boxing circuits and indoor cycling are some of the Yang activities for guests who want to recharge. Over the weekend I chose activities from both groups, joined a wellness seminar and had a consultation with one of the many health practitioners available, who helped me get through my caﬀeine and chocolate withdrawals relatively pain free. Afternoons were spent at the Spa Sanctuary, a 1500sqm compound set over three levels, with indoor and outdoor treatment areas and three towering ancient gums in the centre. The spa is simply world class, with many treatments unique to Gwinganna. Chilled-out evenings were followed by a dinner of lean protein and a rainbow of vegetables and salads. A dairy-free chocolate mousse made from avocado was delish! After a group meditation, it was back to my room to read, relax and rest. After three days, I couldn’t believe how good I felt and, as I was saying my farewells to the awesome staﬀ and new friends I’d met, I was already planning my next visit. – Jo Webber

WELLNESS TRAVEL TRENDS According to the Global Wellness Tourism Economy Report, wellness tourism is one of the fastest-growing categories. An estimated 17 million travellers identify as being ‘health and wellbeing’ focused. Here’s what’s gaining momentum.

WELLNESS FESTIVALS Gatherings that celebrate health and wellbeing, along with music and the arts, are gaining popularity. The wellness festival Wanderlust 108 in Canberra last year held a ‘mindful triathlon’, which combined a 5km run with a DJ-powered yoga session.

CONTRASTS High-octane adventure holidays, from ziplining to circus schools, rafting and bungy jumping, are now adding relaxation

Photography Getty Images

PACIFIC PARADISE I was rowing a hand-carved kayak early in the morning, listening to the oar softly bubbling through the pristine Pacific water, tropical birds trilling in the trees, when a sea turtle – a metre wide or more – glided under the boat and took off, away from the shallow bay and further out into the ocean. Turtles are just one of the locals to acquaint yourself with at Ratua Private Island, a luxury barefoot resort that prides itself on providing a world-class experience without taking too much from the environment, and working alongside neighbouring tribal communities when sourcing food and sustainable supplies for guests.

After flying from Port Vila to Espiritu Santo, a small motorboat takes you to the resort in 30 minutes. Forty antique Indonesian houses sit on the island, nestled among lush green surrounds, while an open dining room, lounge and bar, under soaring thatched roofs, is the island’s social hub. A remote island it may be, but you won’t run out of things to do to make you feel relaxed and re-energised. Activities include fishing, mountain biking, paddleboarding, horseback riding (about 20 horses roam freely around a ranch on the island), snorkelling and kayaking. Or just grab a book from the games room, take it back to your private beach deck and read while enjoying the cool ocean breezes. The food celebrates local organic ingredients and the island’s kitchen garden produces pineapples, coconuts and leafy greens. The overwater spa is a sublime place to have a massage while taking in uninterrupted sea views. While you’re there, you may spot another local: a dugong swimming by. – Louise Cheung #

to their offerings. Places like Rio Perdido in Costa Rica combine adventure with hot springs and massage, and high-flying trapeze programs are now typical at resorts around the world such as Club Med.

VOLUNTEERING HOLIDAYS These are becoming increasingly popular for those wanting to do meaningful work in developing countries or animal sanctuaries around the world. SURF’S UP! Retreats that blend surfing and stand-up paddleboarding classes with massage and healthy food are gaining popularity.

WHERE Ratua Private Island, Espiritu Santo, Vanuatu

WELLNESS OFFERINGS Mountain biking, paddle boarding, horseback riding, snorkelling, kayaking, massage.

BEST FOR Couples, families, singles, all ages.

WOW FACTOR All proceeds from the resort go towards the development of the local Ni-Vanuatu community.

COST From $465 per night. Includes welcome drink, free Wi-Fi , access to the Bush Cinema and games room, free mountain bike hire and all unguided and non-motorised water sports activities. weightwatchers.com/au

WW FRESHBOX

Hatching success Andrew Jones, from Jones Brothers Farms, talks about his passion for producing the fresh free-range eggs in your WW freshbox.

ones Brothers Family Farms is a very proud, 100 per cent Australian, family-owned and -operated company. Egg farming is second nature to me and my two brothers, Phillip and Stephen. We have been part of the poultry industry since we could walk. We’re able to enjoy a rural life and see ideas hatched over a beer turn into reality. BEING FARMERS IN A COUNTRY THAT PRODUCES HIGH-QUALITY PRODUCE IS SO REWARDING. To be an Australian producing Australian products means keeping our country alive and strong. What we supply to

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customers is the culmination of an extended family working together, just like many other Australian families. It has taken more than a generation of blood, sweat and tears to arrive at where we are today and it’s an ongoing process to keep improving. OUR FAMILY HAS BEEN IN POULTRY FARMING FOR MORE THAN 50 YEARS. We were ﬁrst called Jones Brothers in 1992, but our interest in farming is a passion that has been handed down to us. It’s a passion that we hope to inspire in our children and in generations of egg farmers to come!

Chickens and eggs keep three generations of Joneses busy.

Number crunching Each Jones Brothers chicken will produce about 360 eggs in its lifetime.

Photography Luisa Brimble

IT’S THIS DRIVE FOR PERFECTION WITH OUR EGGS that allows our family to feed yours with the best of the best – a perfectly produced product. That desire for getting things absolutely right can be seen in every facet of our farm: the chickens, staff, processes and infrastructure. WE HAVE LEARNED THAT WORKING WITH FAMILY IS NOT ALWAYS EASY, BUT IF YOU STICK TOGETHER IT CAN BE VERY REWARDING. If your sole plan in business is to produce an egg just for profit, you will quickly find this business will not satisfy you. A successful, sustainable

egg farmer must be able to see beyond the numbers and become passionate about every facet of their work. THE BEST MEASURE OF OUR SUCCESS is when customers tell us they love our eggs as much as we do. Another measure is having staﬀ who come to work smiling and leave the same way. Our motto is: “It’s a family thing”. WHEN CHOOSING THE LOCATION FOR OUR FARM, JUST NORTHWEST OF SYDNEY, SUSTAINABLE FARMING PRACTICE WAS FOREMOST IN OUR MINDS. We have a good supply of water, a mild climate that’s good for chicken farming and it’s a convenient location for our family. It ticks every box and here we can not only produce one of nature’s wonder foods – the humble egg – we also grow canola and wheat, which we can then use in our chicken feed. ANY BUSINESS THAT PRODUCES A PERISHABLE, EDIBLE PRODUCT KNOWS THE CHALLENGES WE FACE. Our main aim at the farm is to get the freshest-quality

egg possible to the customer. Having to face forces that are out of our control is the greatest hurdle to the smooth running of our day-to-day operation. I WOULDN’T CHANGE ANYTHING WE HAVE DONE TO GET TO THIS POINT. I believe we should all learn from our life experiences and it is those experiences that have made us who we are today. Farming always has its challenges. For us, it’s a bit like biting oﬀ more than we can chew, then chewing like crazy. AUSTRALIAN FARMERS HAVE AN EXCELLENT WORK ETHIC. And having an easily identiﬁable country-of-origin labelling system that’s well regulated to ensure that no ambiguity can ever creep

Aussie Farmers Foundation supports rural and regional initiatives across the country such as Save the Children’s Mobile Youth Van in Menindee, NSW. Find out more or make a donation at aussiefarmersfoundation.org.au

in would make sure that consumers have no doubt where their money is going. It’s a sad fact that many overseas competitors are being unfairly advantaged by masquerading their products as local next to Australian products on the supermarket shelves. AS FOR WHAT’S NEXT FOR US… I’ll have to consult with the rest of the family, but deﬁnitely watch this space. WW FRESHBOX IS PROUD TO SUPPLY YOU WITH JONES BROTHERS EGGS.

WW FRESHBOX Presenting the new and improved WW freshbox! Browse our range of over 30 SmartPoints-friendly seasonal recipes and choose your favourites. All are available in 2 or 4 serving options. Order yours at weightwatchers.com/au/ ww-freshbox

MEALS MADE EASY E very recipe in this updated cookbook only has three simple steps so you can get a delicious dinner on the table quickly and easily. Spice up your weeknights with a Mexican pie or try a sensational stew from Peru. Or how about a tasty Vietnamese stir-fry, an aromatic Indian curry or a classic Aussie mixed grill? Finish with one of our dazzling desserts and dinner has never been easier!

ON SALE NOW

TCHEN WITH THES KE IT EASY IN THE KI

E SUPER-SIMPLE WEE

KDAY MEALS.

COOKBOOK ON SALE NOW FROM LEADING SUPERMARKETS, BIG W OR MAGSHOP.COM.AU

OR SHOP.WEIGHTWATCHERS.COM.AU

Food

Recipe and photography sydneymarkets.com.au

ALFRESCO ENTERTAINING • BREKKIE SALADS • CREAMY CRÈME BRÛLÉE

BLUEBERRY CHIA PODS

SmartPoints VALUE PER SERVE 4 SERVES 4 PREP 10 mins + overnight chilling

O O

250g blueberries 400ml almond milk 1 tbs honey ⅓ cup white chia seeds

1 Blend 125g blueberries, almond milk and honey until smooth. Stir in chia seeds.

2 Pour mixture into 4 small glasses, bowls or jars. 3 Halve remaining blueberries and sprinkle over puddings. Refrigerate for 4 hours or until firm and set (refrigerate overnight if you have time) and serve chilled. weightwatchers.com/au

ENTERTAINING

Take it OUTSIDE

Balmy spring weather calls for alfresco dining with fast, fresh recipes for easy entertaining.

Cookâ&#x20AC;&#x2122;s note Start this recipe the day before. If youâ&#x20AC;&#x2122;re entertaining, you can prep the vegies the day before too.

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OREGANO & CHILLI CHICKEN WITH FETA CREAM SmartPoints VALUE PER SERVE 10

SERVES 6 PREP 25 mins + overnight chilling COOKING TIME 35 mins

O O O O O O O O O O

6 (700g) chicken lovely legs, fat trimmed 6 (1.2kg) skinless chicken thigh cutlets, fat trimmed ¼ cup coarsely chopped fresh oregano leaves, plus extra leaves, to serve 2 long fresh red chillies, finely chopped 2 tsp paprika 2 tbs olive oil 2 zucchini, thinly sliced lengthways 2 red capsicums, thickly sliced 2 red onions, cut into thin wedges 100g baby salad leaves 2 tsp finely grated lemon rind 2 tbs lemon juice 1 small garlic clove, crushed 150g reduced-fat feta, crumbled ½ cup (120g) Weight Watchers Sour Cream

1 Cut 2-3 deep slashes into thickest part of each piece of chicken. Place in a large glass or ceramic dish. Add chopped oregano, chilli, paprika and oil. Toss to coat. Cover. Refrigerate overnight. 2 Heat a chargrill or barbecue over medium heat. Cook chicken, turning occasionally, for 30-35 minutes or until browned and cooked through. 3 Meanwhile, cook zucchini, capsicum and onion on chargrill or barbecue, turning occasionally, until lightly charred and tender. Transfer to a bowl. Add salad leaves. 4 Process rind, juice, garlic, feta and sour cream in a small food processor until almost smooth. Season with pepper. 5 Serve chicken with grilled vegetable salad and feta cream. Sprinkle with extra oregano. SERVE WITH Crusty wholegrain bread. Add 2 SmartPoints value for a 35g slice 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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Cook’s note You can replace prawns with 2 cups (320g) cooked shredded chicken breast. The SmartPoints value remains the same.

GARLIC PRAWN PASTA SALAD WITH TOMATOES & HERBS

SmartPoints VALUE PER SERVE 8 SERVES 6 PREP 30 mins COOKING TIME 15 mins 250g dry spelt spiral pasta

O 300g green beans O 150g sugar snap peas, halved

O O O O

lengthways ¼ cup (60ml) olive oil 4 garlic cloves, thinly sliced 2 sprigs fresh basil, leaves and stems separated 500g cherry tomatoes 500g peeled medium green prawns, tails intact

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O ¼ cup (60ml) lemon juice O ¼ cup coarsely chopped fresh dill, plus extra, to serve

O Lemon cheeks, to serve 1 Cook pasta in a large saucepan of boiling salted water, following packet instructions, until tender, adding beans and peas during last minute of cooking time. Drain. Refresh under cold water and drain.

2 Meanwhile, heat oil in a large frying pan over low heat. Add garlic, basil stems and tomatoes. Stir for 2 minutes. Increase heat to medium-high. Add prawns. Cook, stirring, for 2 minutes or until cooked through. Discard basil stems. 3 Add prawn mixture to pasta mixture. Toss to combine. Add juice, dill and basil leaves. Season with salt and pepper. Toss to combine. Sprinkle with extra dill. Serve warm or cold with lemon cheeks.

ENTERTAINING

ROAST BEET, KALE & SESAME SEED TART

SmartPoints VALUE PER SERVE 11 SERVES 6 PREP 45 mins + 1 hr chilling COOKING TIME 1 hr

O O O

⅓ cup (60g) flaked almonds, toasted 1¼ cups (190g) plain flour 125g Weight Watchers Buttery Spread 4 eggs 2 tbs sesame seeds, toasted 2 tsp olive oil 1 red onion, thinly sliced ½ bunch curly kale, stems discarded, leaves torn 3 cooked beetroot (250g), cut into thick wedges 2 tbs balsamic vinegar ½ cup (120g) 99% fat-free plain yoghurt ½ cup (125ml) skim milk ¼ cup small fresh flat-leaf parsley leaves

1 Process almonds and flour in a food processor until finely chopped. Add spread and process until mixture resembles fine breadcrumbs. Add 1 egg and process until dough just starts to come together. Add seeds and pulse until combined. 2 Turn dough onto a floured surface. Knead lightly until just smooth. Roll pastry between 2 sheets of baking paper until 3mm thick. Line a 3cm-deep, 24cm (base measurement) fluted tart tin with pastry. Trim and discard excess. Refrigerate for 1 hour to rest. 3 Preheat oven to 180°C. Meanwhile, heat oil in a large frying pan over medium-high heat. Cook onion, stirring, for 5 minutes or until softened. Add kale and cook, stirring, for 5 minutes or until wilted. Stir in beetroot and vinegar. Remove from heat. Set aside to cool until required. 4 Fill pastry case with kale mixture. Whisk yoghurt, milk and remaining eggs in a bowl. Season with salt and pepper. Pour egg mixture over filling. Bake for 45-50 minutes or until set. Serve tart warm or cold sprinkled with parsley. SERVE WITH 0 SmartPoints value garden salad drizzled with lemon juice. THIS RECIPE IS Vegetarian. >

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

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Cook’s note Process unused bread to make breadcrumbs. Freeze in snap-lock bags.

TURKEY & GRILLED VEGETABLE MUFFULETTA

SmartPoints VALUE PER SERVE 7 SERVES 6 PREP 30 mins + overnight chilling COOKING TIME 50 mins

O 1 large zucchini, thinly sliced O O O

lengthways 1 large eggplant, thinly sliced lengthways 400g butternut pumpkin, peeled, thinly sliced 1 large red capsicum, quartered 22cm (450g) sourdough cob loaf 100g rocket with cashew and parmesan chunky dip ½ cup fresh basil leaves 2 x 15g slices reduced-fat Swiss cheese, torn if needed 125g shaved roast turkey breast

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1 Lightly spray a large frying pan with oil and heat over medium-high heat. Cook zucchini, eggplant and pumpkin, in 5 batches, for 3-4 minutes each side or until browned and tender. Cool slightly. 2 Meanwhile, preheat grill on high. Place capsicum, skin-side up, on grill tray. Cook capsicum until skin blisters. Place capsicum in a covered heatproof bowl. Stand for 5 minutes. When cool, peel and discard skin. 3 Place loaf on a plate. Cut top quarter from loaf. Reserve. Scoop out centre, leaving a 2cm-thick shell (see Cook’s note). Spread dip inside

loaf and along cut side of top quarter. Arrange eggplant over base of loaf shell. Top with basil. Layer with cheese, capsicum, zucchini, turkey and pumpkin. Replace top. 4 Wrap loaf tightly in plastic wrap. Place another plate on top. Place a heavy object on top of loaf to compress filling. Refrigerate overnight to allow flavours to develop. 5 Preheat oven to 200°C. Unwrap loaf and place on a baking tray. Bake for 5-7 minutes or until crust is crisp and cheese is melted. Cut into wedges to serve.

ENTERTAINING

BACON & CARAMELISED ONION ‘POCKETS’

SmartPoints VALUE PER SERVE 10 SERVES 6 PREP 35 mins COOKING TIME 25 mins

O O O O O O O

1 Heat 1 tbs oil in a large frying pan over mediumhigh heat. Cook onion, stirring, for 10 minutes or until light golden. Add garlic, rosemary and chilli and cook, stirring, for 1 minute or until fragrant. 2 Add bacon and cook, stirring, for 5 minutes or until browned. Add broccolini and cook, stirring, for 2 minutes or until tender. Add spinach and cook, stirring, for 1-2 minutes or until wilted. Remove from heat. 3 Preheat a clean frying pan or sandwich press. Top one half of each pita with bacon mixture. Sprinkle evenly with cheeses. Fold over bread to enclose filling. Cook in pan or sandwich press for 4-5 minutes or until golden and cheese has melted. 4 Meanwhile, combine tomato, basil, vinegar and remaining oil in a medium bowl. Season with salt and pepper and toss to coat. Serve pita pockets with tomato salad. #

Recipes Liz Macri Photography Vanessa Levis Styling Julz Beresford Food preparation Sarah Mayoh

O O O

1½ tbs olive oil 2 large brown onions, thinly sliced 2 garlic cloves, crushed 2 tbs finely chopped fresh rosemary ½ tsp dried chilli flakes 125g Hans 98% Fat Free Short Cut Bacon, sliced 1 bunch broccolini, chopped 200g baby spinach leaves 6 x 75g 98% fat-free light pita breads 1 cup (120g) 50% less-fat grated cheddar 100g reduced-fat feta, crumbled 400g mixed baby tomatoes, halved 3 tomatoes, coarsely chopped ½ cup fresh basil leaves, torn if large 1 tbs balsamic vinegar

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

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BREAKFASTS

BLT salad bowl. Recipe page 79

FRESH

start

Ditch boring brekkies for these bountiful salad bowls and youâ&#x20AC;&#x2122;ll be rising and shining every day. 74

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Salmon, brown rice & greens bowl. Recipe page 78

Buckwheat, chicken, cucumber & pomegranate bowl. Recipe page 77

> weightwatchers.com/au

Cook’s note For a gluten-free option, you can replace freekeh with quinoa. The SmartPoints value remains the same.

FREEKEH, FETA, PECAN & PEAR BOWL

SmartPoints VALUE PER SERVE 10 SERVES 2 PREP 20 mins COOKING TIME 15 mins

O ⅓ cup (55g) freekeh O 150g green beans O 2 tbs lemon juice 2 tsp olive oil

O 250g cooked beetroot, thinly sliced 60g reduced-fat feta, crumbled ⅟₄ cup (30g) pecans, toasted, coarsely chopped O 1 pear, thinly sliced O 40g baby rocket leaves

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1 Cook freekeh in a saucepan of boiling water, following packet instructions, until tender. 2 Meanwhile, boil, steam or microwave beans for 5 minutes or until just tender. Drain. Refresh under cold water and drain. 3 Whisk lemon juice and oil in a small bowl. Season with salt and pepper. 4 Arrange freekeh, beetroot, beans, feta, pecans, pear and rocket in serving bowls. Serve drizzled with dressing.

BREAKFASTS

BUCKWHEAT, CHICKEN, CUCUMBER & POMEGRANATE BOWL SmartPoints VALUE PER SERVE 6 SERVES 2 PREP 15 mins COOKING TIME 35 mins

O ¼ cup (50g) buckwheat O O

O O O O O

2 tsp tahini 1½ tbs lemon juice 1 tbs 99% fat-free plain yoghurt 4 fresh dates, pitted, quartered 50g Crunchy Combo Sprouts 50g snow pea sprouts 1 Lebanese cucumber, peeled into ribbons 1 (150g) smoked chicken breast, skin removed, thinly sliced ½ pomegranate, seeds only

1 Cook buckwheat in a saucepan of boiling water, following packet instructions, until tender. 2 Meanwhile, whisk tahini, lemon juice and yoghurt in a small bowl. Season with salt and pepper. 3 Arrange buckwheat, dates, sprouts, cucumber, chicken and pomegranate seeds in serving bowls. Serve drizzled with yoghurt dressing. >

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

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Cook’s note To soft boil eggs, bring a small saucepan of water to the boil over mediumhigh heat. Reduce heat to a simmer. Using a slotted spoon, lower eggs into water. Cook for 4-5 minutes. Drain.

SALMON, BROWN RICE & GREENS BOWL

SmartPoints VALUE PER SERVE 10 SERVES 2 PREP 15 mins COOKING TIME 5 mins

O O O O O O

O O

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250g packet 90-second microwave brown and wild rice 2 bunches asparagus ½ cup (60g) frozen peas ¼ cup (60g) 99% fat-free plain yoghurt 1 tsp finely grated lemon rind 1 tbs lemon juice 60g baby salad leaves 150g hot smoked salmon fillet, skin removed, flaked 2 soft-boiled eggs, halved (see Cook’s note) Fresh dill sprigs, to serve

1 Heat rice following packet instructions. 2 Meanwhile, boil, steam or microwave asparagus and peas until just tender. Drain. 3 Whisk yoghurt, lemon rind and lemon juice in a small bowl. Season with salt and pepper. 4 Arrange rice, asparagus, peas, salad leaves, salmon, egg and dill in serving bowls. Serve drizzled with yoghurt dressing.

Recipes Liz Macri Photography John Paul Urizar Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

BREAKFASTS

BLT SALAD BOWL

SmartPoints VALUE PER SERVE 12 SERVES 2 PREP 15 mins COOKING TIME 5 mins

O 4 Hans 98% Fat Free Short Cut Bacon slices,

O O

fat trimmed 1 x 90g wholegrain bagel 2 tbs lemon juice 2 tsp olive oil 8 baby tomatoes, halved 1 medium avocado, quartered 4 slices (60g) reduced-fat Swiss cheese 1½ cups (120g) finely shredded baby cos lettuce Lemon wedges, to serve

1 Heat a medium frying pan over medium-high heat. Cook bacon for 2 minutes each side or until golden. 2 Meanwhile, thinly slice bagel into 4 rounds. Toast bagel slices until golden. 3 Whisk lemon juice and oil in a small bowl. Season with salt and pepper. 4 Arrange bacon, bagel slices, tomato, avocado, cheese and lettuce in serving bowls. Season with pepper. Serve with lemon wedges, drizzled with dressing. #

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

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TRENDING NOW

Vegie

BURGERS Forget those old-school, stodgy meatfree versions. Spice it up with light, lovely Mediterranean-ﬂavoured patties.

MIDDLE EASTERN BURGHUL BURGERS

SmartPoints VALUE PER SERVE 9 SERVES 6 PREP 35 mins + 15 mins standing, 1 hr chilling COOKING TIME 10 mins

O ⅓ cup (55g) burghul O 400g can chickpeas, rinsed, drained O O O O O O

O O O O O O O

⅓ cup (35g) walnuts, toasted 1 small brown onion, chopped 2 garlic cloves, chopped ½ cup chopped fresh flat-leaf parsley leaves ½ cup chopped fresh coriander leaves 1 tsp ground cumin 1 tsp ground allspice 1 tsp bicarbonate of soda ⅓ cup (50g) plain flour 1 egg, lightly beaten 1 tbs olive oil ½ cup (120g) 99% fat-free plain yoghurt 1½ tsp finely grated lemon rind 1½ tbs lemon juice 6 x 50g wholemeal bread rolls, halved 80g baby salad leaves 1 Lebanese cucumber, thinly sliced 2 tomatoes, thinly sliced

1 Place burghul in a sieve. Rinse under running water until water runs clear. Transfer to a heatproof bowl. Cover with boiling water. Cover with a plate. Stand for 10 minutes. Stir burghul, re-cover and stand for 5 minutes. Drain and cool. Squeeze out excess liquid. 2 Meanwhile, process chickpeas, walnuts, onion, garlic, parsley, coriander, cumin, allspice, bicarbonate of soda, flour and egg in a food processor until almost smooth. Stir in burghul. 3 Using damp hands, shape mixture into 6 patties. Place patties on a tray lined with baking paper. Refrigerate, uncovered, for 1 hour. 4 Heat oil in a large frying pan over medium-high heat. Cook patties, turning gently, for 10 minutes or until browned and warmed through. 5 Meanwhile, combine yoghurt, lemon rind and lemon juice in a small bowl. Season with salt and pepper. 6 Place roll bases on serving plates. Fill with leaves, cucumber, patties, tomato and yoghurt sauce. Top with roll tops. THIS RECIPE IS Vegetarian. #

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy. 80

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Recipe Liz Macri Photography Vanessa Levis Styling Julz Beresford Food preparationSarah Mayoh

Cookâ&#x20AC;&#x2122;s note Store any uncooked patties in the fridge, covered, for up to 3 days or freeze patties wrapped in plastic wrap and in snap-lock bags for up to 1 month. Thaw overnight before using.

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FOODin a

FLASH Need a healthy meal on the table in minutes? Too easy!

Cook’s note If you prefer a spicier curry, use a Thai green curry paste. The SmartPoints value remains the same.

20-minute CHICKEN CURRY

CHICKEN WITH YELLOW CURRY SAUCE & NOODLES SmartPoints VALUE PER SERVE 7 SERVES 4 PREP 5 mins COOKING TIME 15 mins

1 Heat ⅟₂ tsp olive oil in a small saucepan over medium heat. Cook 2 tsp Thai yellow curry paste, stirring, for 30 seconds or until fragrant. Add 1 cup (250ml) light coconut milk. Stir in 1 tsp each of O lime juice, brown sugar and fish sauce. Simmer for 3-4 minutes or until mixture thickens slightly. 2 Heat 1 tsp olive oil in a large non-stick frying pan over medium heat. Cook O 400g lean skinless chicken breast fillets, halved horizontally, for 2-3 minutes each side or until cooked through. Thickly slice. 3 Meanwhile, cook 120g dried egg noodles, O 400g green beans and O 3 sliced carrots in a large saucepan of boiling water for 2 minutes. Add O 1 bunch baby bok choy, quartered lengthways, and cook for 1 minute. Drain. 4 Divide noodles and vegetables among serving plates. Top with chicken and spoon over sauce. THIS RECIPE IS Lactose Free.

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Cook’s note

Recipes Gemma Luongo Photography John Paul Urizar Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

For a vegetarian option, omit the chorizo and sprinkle with 80g grated light cheddar cheese before arranging spinach around eggs for 5 SmartPoints value per serve.

15-minute ONE-PAN EGGS

ONE-PAN EGGS WITH MUSHROOMS & CHORIZO SmartPoints VALUE PER SERVE 8 SERVES 4 PREP 5 mins COOKING TIME 10 mins

1 Heat 2 tsp olive oil in a large non-stick frying pan over medium-high heat. Cook 1 (148g) thinly sliced chorizo for 1 minute. Turn and cook for a further 1 minute or until light golden. 2 Add O 375g sliced mushrooms. Cook, stirring often, for 3 minutes or until mushroom starts to soften. Stir in O 400g can diced tomatoes. Season with salt and pepper. 3 Make 4 cavities in mixture and crack O 1 egg into each cavity. 4 Arrange O 120g baby spinach leaves around eggs. Cover and cook for 2-3 minutes for a soft yolk or until cooked to your liking. Divide mixture among serving plates. THIS RECIPE IS 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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Cook’s note A spiraliser turns zucchini into spaghetti. You can buy one from our online shop. If you don’t have one, use a vegetable peeler to peel zucchini into ribbons and add to pasta in the last minute of cooking.

30-minute MUSHROOM FETTUCINE

MUSHROOM FETTUCINE CARBONARA

SmartPoints VALUE PER SERVE 9 SERVES 4 PREP 10 mins COOKING TIME 20 mins 1 Heat 1 tsp olive oil in a large non-stick frying pan. Cook 100g chopped Hans 98% Fat Free Short Cut Bacon, stirring occasionally, for 3 minutes or until light golden. Transfer to a large bowl. 2 Heat 3 tsp olive oil in same pan. Add O 375g sliced mushrooms and O 1 finely chopped garlic clove. Cook, stirring often, for 3 minutes or until mushroom is tender. Transfer to bowl. 3 Cook 200g dried fettucine in a large saucepan of boiling salted water, following packet instructions, adding O ⅟₂ cup (60g) frozen peas in last 2 minutes. 4 Meanwhile, crack O 3 eggs into bowl. Whisk until well combined. Use a spiraliser to prepare O 3 zucchini. Add to bowl. 5 Drain pasta and add immediately to egg mixture. Using 2 dessertspoons, toss mixture, working quickly until well combined and creamy. Season with salt and pepper. Divide among serving bowls. Top with ⅟₄ cup (20g) shredded parmesan. SERVE WITH 0 SmartPoints value salad of mixed salad leaves, tomato and cucumber.

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FOOD IN A FLASH

Cook’s note You will ﬁnd the stir-in seasoning in the fresh herb section of the supermarket.

15-minute LAMB LARB

LAMB LARB

SmartPoints VALUE PER SERVE 10 SERVES 4 PREP 5 mins COOKING TIME 10 mins 1 Cook 200g brown rice vermicelli following packet instructions. 2 Meanwhile, heat 2 tsp olive oil in a large non-stick frying pan over medium-high heat. Cook 400g lean lamb mince, stirring with a wooden spoon to break up lumps, for 3-4 minutes or until browned. Stir in 1 tbs Gourmet Garden Thai Stir-In Seasoning. 3 Reduce heat to low. Add O 250g halved cherry tomatoes. Cook, stirring occasionally, for 2 minutes or until tomato starts to soften. Add O 200g pkt undressed coleslaw mix, 1 tbs fish sauce and O juice of 1 lime. Cook, stirring often to combine, for 1 minute or until coleslaw starts to soften. 4 Divide noodles among serving plates. Top with lamb mixture followed by O 250g bean sprouts and O ⅟₂ cup chopped fresh coriander 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.

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FOOD FOCUS

Nori

2 ways Give meals an Asian twist with this super dried seaweed.

NORI ABUNDANCE BOWL

SmartPoints VALUE PER SERVE 12 SERVES 4 PREP 40 mins COOKING TIME 5 mins

O O O O O

2 x 250g 90-second microwave brown, red and wild rice 1 cup (80g) finely shredded red cabbage ½ avocado, thinly sliced 1 Lebanese cucumber,thinly sliced 250g edamame (young soybeans), podded, blanched 1 large carrot, cut into matchsticks 2 green shallots, thinly sliced diagonally 2 x 185g cans tuna in springwater, drained, flaked ¼ cup (70g) drained pickled ginger 3 tsp sunflower or canola oil 1 tsp sesame oil 3 tsp salt-reduced soy sauce 1½ tbs rice wine vinegar 1½ tbs lemon juice 1 sheet nori, finely shredded

1 Cook rice following packet instructions. 2 Arrange rice, cabbage, avocado, cucumber, edamame, carrot, shallot, tuna and ginger in serving bowls. 3 Whisk oils, soy sauce, vinegar and lemon juice in a jug. Drizzle dressing evenly over salad. Serve sprinkled with nori. THIS RECIPE IS Lactose Free.

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Recipes Liz Macri Photography Vanessa Levis Styling Julz Beresford Food preparation Sarah Mayoh

NORI OMELETTES WITH OYSTER SAUCE & SESAME SPRINKLE SmartPoints VALUE PER SERVE 8 SERVES 4 PREP 20 mins COOKING TIME 15 mins

O 12 eggs O ⅔ cup (160ml) skim milk 6 sheets nori, halved ½ cup (125ml) oyster sauce, warmed 2 tsp sesame seeds, toasted O 1 long fresh red chilli, thinly sliced O 2 green shallots, thinly sliced O ½ cup small fresh coriander leaves 1 Whisk eggs and milk in a jug until well combined. Season with salt and pepper. Lightly spray a medium non-stick frying with oil and heat over medium-high heat. Pour ¼ cup of egg mixture into pan and cook for 10 seconds or until base of omelette is set. 2 Top with 1 piece of nori. Roll mini omelette up, then push to back of pan.

Pour another ¼ cup egg mixture into pan. Slightly lift the first mini omelette so it sticks to the wet egg mixture. Top with another nori sheet. Roll up second mini omelette to enclose the first. Push omelette to back of pan. Repeat with another ¼ cup egg mixture and 1 nori sheet to make 3 mini omelettes enclosed in 1 large omelette. Transfer omelette to a board. Cover to keep warm. Repeat with remaining egg mixture and nori sheets to make 4 large omelettes in total. 3 Slice omelettes thickly. Serve with oyster sauce, seeds, chilli, shallot and coriander. SERVE WITH 0 SmartPoints value steamed Asian greens such as bok choy and gai lan (Chinese broccoli). #

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

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FROM THE COOKBOOKS

Gluten-free

SWEETS

From berry delicious slices to luscious brownies, gluten-free baking never tasted so good.

MANGO, BLUEBERRY & LIME SLICE SmartPoints VALUE PER SLICE 4 MAKES 16 PREP 20 mins + 10 mins chilling COOKING TIME 40 mins

Cook’s note Heinz Summer Fruits Gel is located in the baby-food aisle of the supermarket.

ON SALE OCTOBER 9 Get your copy at shop. weightwatchers. com.au or at your meeting.

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O O O

O O

1¼ cups (170g) gluten-free plain flour 5 tbs Equal Spoonful (see Note) 160g Weight Watchers Buttery Spread 3 egg yolks 2 tsp finely grated lime rind 1 tbs lime juice ½ cup (60g) almond meal ½ tsp gluten-free baking powder 1 mango, thinly sliced 60g fresh blueberries 2 tbs Heinz Summer Fruits Gel, warmed (see Cook’s note)

1 Process 1 cup (135g) flour, 2 tablespoons Equal and 80g spread in a food processor until mixture resembles fine breadcrumbs. Add 1 egg yolk and 1 tablespoon cold water and process until dough just comes together. Knead dough on a lightly floured surface for 30 seconds or until smooth. Shape pastry into a disc and cover with plastic wrap. Refrigerate for 10 minutes. 2 Preheat oven to 200°C. Lightly spray an 18cm x 28cm slice tin with oil. Line

base with baking paper, allowing it to hang over the 2 long sides. Roll pastry between 2 sheets of baking paper to fit base of prepared tin. Line tin with pastry. Bake for 15 minutes or until firm. Place on a wire rack to cool. 3 Meanwhile, using electric beaters, beat rind with remaining Equal, spread and egg yolks until light and fluffy. Stir in juice, almond meal, baking powder and remaining flour until combined. Spread mixture over cooled pastry base. Arrange mango and blueberries over the top. 4 Bake for 20-25 minutes or until cooked through. Set aside in tin to cool. Brush top with fruit gel. Set aside for 2-3 minutes or until set. Serve. NOTE Equal Spoonful is a sweetener that can be used in the same amounts as sugar in baking. You can find it in the baking aisle. You can also use the same amount of granulated stevia. The SmartPoints value remains the same. GOT LEFTOVERS? Store any leftover slice in an airtight container for up to 3 days. >

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

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Cook’s note To toast walnuts, spread them on a baking tray and bake for 3-4 minutes or until golden.

CHOCOLATE & WALNUT BROWNIE

SmartPoints VALUE PER SERVE 4 SERVES 16 PREP 10 mins COOKING TIME 20 mins

O 2 eggs ½ cup (110g) xylitol (see Note) ⅓ cup (80ml) olive oil 1 tsp vanilla essence O 1½ cups (375g) mashed orange sweet potato (kumara) ½ cup (50g) cocoa powder, plus ½ tsp extra, to dust 2 tbs coconut flour 1 tsp gluten-free baking powder 1 tsp bicarbonate of soda ½ cup (50g) walnuts, toasted, chopped (see Cook’s note)

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1 Preheat oven to 180°C. Lightly spray a 20cm square cake tin with oil and line base and sides with baking paper. 2 Whisk eggs, xylitol, oil and vanilla in a large bowl until smooth. Whisk in sweet potato until smooth. Sift cocoa, coconut flour, baking powder and bicarbonate of soda into egg mixture. Stir until combined. Stir through walnuts. Spoon into prepared tin and smooth the surface. Bake for 20 minutes. Set aside in tin to cool. 3 Dust with extra cocoa to serve. NOTE Xylitol is a sweetener that has a low glycaemic index and less kilojoules than sugar. You can find it in health-food stores. GOT LEFTOVERS? Store any leftovers in an airtight container for up to 3 days.

FROM THE COOKBOOKS

Cook’s note

QUINOA & BERRY MUFFINS

Avoid overmixing the berries as they will start to ‘bleed’ into the mixture.

SmartPoints VALUE PER SERVE 3 MAKES 12 PREP 10 mins COOKING TIME 25 mins

O O

O O O O

¾ cup (135g) gluten-free plain flour ½ cup (75g) quinoa flour 2 tbs almond meal 2 tsp gluten-free baking powder 1 cup (170g) cooked quinoa ¾ cup (185ml) unsweetened vanilla almond milk 40g Weight Watchers Buttery Spread, melted 2 tbs sugar-free maple syrup 150g frozen raspberries, thawed 100g fresh blueberries 100g fresh strawberries, chopped 2 egg whites

1 Preheat oven to 210°C. Line a 12-hole (⅓-cup/80ml) capacity muffin tin with paper cases. 2 Whisk flours, almond meal and baking powder in a medium bowl until combined. Stir quinoa, milk, spread and syrup in a medium bowl. Add quinoa mixture to flour mixture and stir until just combined. Use a fork to crush raspberries. Add raspberry, blueberries and strawberry to quinoa mixture and gently stir until just combined (see Cook’s note). 3 Using electric beaters, beat egg whites in a clean, dry bowl until soft peaks form. Gently fold through flour mixture. Spoon batter into prepared cases. Bake for 22-25 minutes or until a skewer inserted in the centres comes out clean. Transfer to a wire rack to cool. Serve warm or cold. SERVE WITH 99% fat-free plain yoghurt and extra fresh berries. The SmartPoints value remains the same for up to 1 tablespoon yoghurt per serve. GOT LEFTOVERS? Store any leftovers in an airtight container for up to 3 days, or freeze for up to 2 months. If you are lactose free, serve with lactose-free yoghurt. #

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

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STEP BY STEP

Cook’s note Ask your ﬁshmonger for a piece of salmon that is of even thickness as this will help it cook evenly.

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Slow-cooked

Cooking Class

SKINLESS SALMON WW Senior Food Editor Lucy Kelly walks you through preparing the perfect piece of ﬁsh.

ASIAN-STYLE SLOW-COOKED SIDE OF SALMON

SmartPoints VALUE PER SERVE 6

Recipe Gemma Luongo Photography John Paul Urizar Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

SERVES 8 PREP 5 mins + 1 hr marinating COOKING TIME 45 mins

O O O O

1kg whole side of skinless salmon, pin-boned 2 tbs lime juice 2cm piece fresh ginger, finely grated 3 garlic cloves, crushed ⅟₄ cup (60ml) salt-reduced soy sauce ½ bunch fresh coriander, stems finely chopped, leaves coarsely chopped, plus extra leaves, to serve

1 Place fish in a large ceramic baking dish. Combine lime juice, ginger, garlic, soy sauce and coriander stems and leaves in a small bowl. 2 Spoon mixture over fish. Cover and refrigerate for 1 hour to marinate. 3 Preheat oven to 140°C. Drain off excess marinade. Bake fish for 30-40 minutes, depending on thickness. Check fish is cooked by using a fork in the thickest part. 4 Pour excess marinade into a small saucepan. Bring to the boil over mediumhigh heat. Cook for 1 minute. 5 Pour sauce over fish. Sprinkle with coriander to serve. SERVE WITH 0 SmartPoints value steamed mixed Asian greens, such as baby bok choy and gai lan (Chinese broccoli), and lime wedges. Add ½ cup (85g) cooked brown rice for an extra 4 SmartPoints per serve. THIS RECIPE IS 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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DESSERTS

smooth creamy

Take your tastebuds on a trip to Paris with these French classics. Ooh la la!

MANGO & COCONUT CRÈME BRÛLÉE SmartPoints VALUE PER SERVE 5 SERVES 6

PREP 15 mins + 2 hrs chilling COOKING TIME 45 mins

O ¾ cup (215g) fresh or frozen mango puree O 2 eggs O 1 egg white 1 tsp vanilla bean paste 1 tbs Natvia sweetener O 2 cups (500ml) skim milk ⅟₄ cup (55g) caster sugar 1 tbs dried coconut flakes, toasted 1 Preheat oven to 160°C. Divide mango among six ¾-cup (180ml) capacity ramekins. 2 Whisk eggs, egg white, vanilla and sweetener in a medium heatproof jug or bowl. Bring milk to a gentle simmer in a small saucepan over medium-low heat. Pour slowly into egg mixture, whisking

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constantly. Pour mixture evenly among ramekins. 3 Place ramekins in a large roasting pan. Add enough boiling water to come halfway up sides of ramekins. Bake for 35-40 minutes or until custards are just set in centre. Carefully remove ramekins from pan. Refrigerate for 1-2 hours or until set. 4 Place sugar in a small saucepan with 2 tablespoons water. Stir over medium heat until sugar dissolves. Increase heat to high. Bring to the boil. Cook, without stirring, for 3 minutes or until golden. Pour over top of custards. Sprinkle with coconut. Stand for 5 minutes before serving. THIS RECIPE IS Gluten Free.

Cook’s note You will need the flesh of about 2 fresh mangoes for this recipe.

DARK CHOCOLATE MOUSSE

SmartPoints VALUE PER SERVE 6 SERVES 6 PREP 15 mins + 2 hrs chilling COOKING TIME 5 mins

Cook’s note Use a gentle folding action (not stirring) to keep the mousse light and fluffy.

O O

Recipes Gemma Luongo Photography John Paul Urizar Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

O O

50g 85% cocoa dark chocolate, broken into squares 2 eggs 1 egg white ⅟₄ cup (55g) caster sugar 1 tbs raw cocoa powder, sifted 1 cup (240g) no-fat, no-added-sugar vanilla yoghurt Mixed berries, to serve Fresh mint leaves, to serve

1 Melt chocolate in a small heatproof bowl over a saucepan of simmering water, stirring occasionally, for 1-2 minutes or until smooth. Set aside for 10 minutes to cool slightly. 2 Using electric beaters, beat eggs, egg white and sugar in a large bowl for 5-10 minutes or until pale and thick (you can use a mixer). 3 Fold cooled chocolate and cocoa gently into egg mixture until almost combined. Gently fold in yoghurt until just combined. Divide mixture among six ½-cup (125ml) capacity serving glasses. Refrigerate for 1-2 hours or until set. Top with mixed berries and mint to serve. THIS RECIPE IS Gluten 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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DINNERS

COST

$2.90 per serve

Cook’s note

Weeknight MEALS

For a budget-friendly alternative, you can replace lamb with lean beef rump steak. The recipe will be 5 SmartPoints per serve.

MONDAY

Break up your mid-week meal routine with these creative, fussfree recipes. Your week is sorted!

LAMB LEG STEAKS WITH GRILLED EGGPLANT SALAD SmartPoints VALUE PER SERVE 6 SERVES 4 PREP 5 mins COOKING TIME 25 mins

O 2 medium (340g) potatoes, peeled, O O O O O O O O

very thinly sliced 800g eggplant, thinly sliced into rounds ⅟₂ cup (120g) 99% fat-free plain yoghurt ⅟₂ garlic clove, crushed 1 tbs finely chopped fresh mint leaves 2 tsp olive oil 400g lean lamb leg steaks, fat trimmed 2 tomatoes, chopped 2 Lebanese cucumbers, chopped ⅟₄ red onion, thinly sliced

1 Preheat oven to 200°C. Line a baking tray with baking paper. Arrange potato in a single layer on prepared tray. Lightly spray with olive oil. Bake for 25 minutes. 2 Meanwhile, heat a large non-stick frying pan over medium-high heat. Lightly spray eggplant with

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oil. Cook, in batches, for 3 minutes each side or until tender and lightly browned. Transfer to a plate. 3 Combine yoghurt, garlic and mint with 2 tablespoons water in a small bowl. Season with salt and pepper. 4 Heat oil in same frying pan over medium-high heat. Season lamb with salt and pepper. Cook for 2-3 minutes each side for medium or until cooked to your liking. Set aside for 2 minutes to rest. Thickly slice. 5 Arrange potato, eggplant, tomato, cucumber and onion on serving plates. Season with salt and pepper. Serve with lamb and yoghurt sauce. SERVE WITH 0 SmartPoints value mixed salad leaves drizzled with a little of the yoghurt sauce. THIS RECIPE IS Gluten Free; Mediterranean and has 3 serves of vegies per serve.

TUESDAY ZUCCHINI & POTATO ROSTI WITH BASIL & LEMON RICOTTA SmartPoints VALUE PER SERVE 6 SERVES 4 PREP 10 mins COOKING TIME 20 mins

COST

$2.25 per serve

1 tbs olive oil

O 200g grape tomatoes O 2 medium (350g) zucchini, coarsely grated

O 2 large (540g) potatoes, peeled,

O O O O

coarsely grated 2 tbs plain flour 1 egg, lightly beaten 1 cup (240g) reduced-fat ricotta 2 tbs chopped fresh basil leaves, plus extra leaves, to serve 1 tsp finely grated lemon rind, plus extra, to serve

1 Heat 1 teaspoon oil in a large nonstick frying pan over medium-high heat. Add tomatoes. Cook, tossing occasionally, for 3-4 minutes until soft. Transfer to a plate. Cover to keep warm. 2 Combine zucchini and potato in a bowl. Squeeze handfuls over a sink to remove excess moisture. Return to bowl. Add flour and egg. Season with salt and pepper. Mix until well combined. Combine ricotta, basil and rind in a bowl. Season with salt and pepper. 3 Heat 1 teaspoon oil in pan over medium heat. Spoon four ¼-cupfuls of mixture into pan. Flatten slightly to make 8cm diameter patties. Cook for 2 minutes each side or until golden. Repeat twice with remaining oil and mixture to make 12 patties in total. 4 Top rosti with ricotta and tomatoes. Sprinkle with basil and lemon rind. SERVE WITH 0 SmartPoints value salad of mixed leaves, cucumber and carrot. THIS RECIPE IS Vegetarian and has 3 serves of vegies per serve.

Cook’s note You can make these ahead. Store in the fridge in an airtight container for up to 2 days. Reheat in a non-stick frying pan over medium-low heat or in the microwave.

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

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> 97

Cook’s note To save time, you can prepare the eggs and cooked vegetables up to 2 days ahead.

COST

$3.80 per serve

WEDNESDAY

BEEF GADO GADO

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

O O O O

8 (320g) baby (chat) potatoes 4 eggs 250g green beans 2 carrots, thickly sliced ¾ cup (180ml) light coconut milk O 2 tbs lime juice 1½ tbs light peanut butter 1½ tbs sweet chilli sauce 1½ tsp salt-reduced soy sauce 2 tsp olive oil O 400g lean beef rump steak, fat trimmed O 1 large red capsicum, thinly sliced

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O 300g white cabbage or wombok (Chinese cabbage), shredded O 200g bean sprouts 1 Bring a large saucepan of water to the boil. Add potatoes and eggs. Cook for 10 minutes. Remove eggs. Add beans and carrot. Cook with potatoes for 2 minutes. Drain. Peel eggs and coarsely chop. Quarter potatoes. 2 Whisk coconut milk, lime juice, peanut butter and sauces in a small saucepan over medium-high heat

until well combined. Reduce heat and simmer for 2 minutes. 3 Heat oil in a large non-stick frying pan over medium heat. Season steak with salt and pepper. Cook for 2 minutes each side for medium or until cooked to your liking. Set aside for 2 minutes to rest. Thinly slice. 4 Divide vegetables among plates. Top with egg and beef. Spoon over sauce. THIS RECIPE IS Lactose Free and has 3 serves of vegies per serve.

THURSDAY

DINNERS

JAMBALAYA

SmartPoints VALUE PER SERVE 10 SERVES 4 PREP 5 mins COOKING TIME 30 mins 1 tbs olive oil

O 2 large green capsicums, finely

O ⅟₄ cup chopped fresh flat-leaf parsley leaves

chopped

O 2 large carrots, sliced O 2 celery sticks, sliced O 200g lean skinless chicken breast fillet, cut into 2cm pieces 1⅓ cups (265g) basmati rice 3½ cups (875ml) salt-reduced chicken stock O 400g can diced tomatoes 2 tsp Cajun seasoning O 600g medium green prawns, peeled, tails intact

1 Heat half the oil in a large deep frying pan over medium heat. Cook capsicum, carrot and celery, stirring occasionally, for 3 minutes or until beginning to soften. Add chicken. Cook, stirring often, for 2 minutes or until lightly browned. 2 Add rice, stock, tomatoes and seasoning. Stir to combine. Reduce heat and simmer, uncovered, for 25 minutes or until rice is tender. Season with salt and pepper.

3 Meanwhile, heat remaining oil in a large non-stick frying pan over medium-high heat. Cook prawns for 1-2 minutes each side or until cooked through. Top jambalaya with prawns and parsley. SERVE WITH 0 SmartPoints value baby spinach leaves tossed with lemon juice. THIS RECIPE IS Lactose Free; Gluten Free and has 3 serves of vegies per serve.

COST

$4.50 per serve

Cook’s note Cajun seasoning can be quite spicy, so use at your discretion.

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

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DINNERS

Cook’s note

COST

$3.25 per serve

FRIDAY

THAI GREEN MUSSELS

SmartPoints VALUE PER SERVE 10 SERVES 4 PREP 10 mins COOKING TIME 5 mins

O O O O O

100

2 tsp olive oil 3 tsp Thai green curry paste ¾ cup (180ml) light coconut milk 1 tbs fish sauce 1 tbs brown sugar 1 tbs lime juice 4 large carrots, sliced 1 bunch snake beans, cut into 8cm lengths 115g punnet baby corn, halved 1kg pot-ready fresh mussels

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O ½ cup fresh coriander leaves 2 cups (340g) steamed basmati rice, to serve 1 Heat oil in a large deep saucepan over medium heat. Cook curry paste, stirring, for 30 seconds or until fragrant. Add coconut milk and ¾ cup (180ml) water. Stir in fish sauce, sugar and juice. 2 Add carrot, beans and corn. Stir to combine. Reduce heat and bring mixture

to a simmer. Add mussels. Cover. Cook for 3-4 minutes or until mussels open. 3 Divide mussels, vegetables and broth among serving bowls. Top with coriander. Serve with rice. SERVE WITH 0 SmartPoints value steamed baby bok choy or gai lan (Chinese broccoli). 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.

Recipes Gemma Luongo Photography John Paul Urizar Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

Pot-ready mussels cost more because the hard work is done for you; if you have the time and you're watching your budget, buy the regular ones and scrub and de-beard them yourself.

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Ιντροδυχινγ τηε ΝΕΩ Χηοοσε Ψουρ Οων μεαλσ το ΩΩ φρεσηβοξ!

∃6.40 περ πλατε!

Ηεαλτηψ μεαλσ μαδε εασψ.

Δεσιγν ψουρ οων ΩΩ φρεσηβοξ. Χηοοσε φρομ οϖερ 30 δελιχιουσ ΣμαρτΠοιντσ→ φριενδλψ σεασοναλ ρεχιπεσ.

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Ανδ φυλλ οφ γρεατ βενε!τσ! 񡕧

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Φρεε δελιϖερψ αϖαιλαβλε φορ αλλ ορδερσ οϖερ ∃25.

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Νο λοχκ−ιν χοντραχτσ.

Σιμπλψ ϖισιτ ωωω.ωειγητωατχηερσ.χομ/αυ/ωω−φρεσηβοξ το ορδερ ψουρσ τοδαψ!

ΝΥΤΡΙΤΙΟΥΣ ΔΕΛΙΧΙΟΥΣ Ωειγητ Ωατχηερσ ανδ ΣμαρτΠοιντσ αρε τηε ρεγιστερεδ τραδεμαρκσ οφ Ωειγητ Ωατχηερσ Ιντερνατιοναλ, Ινχ. Τραδεμαρκσ αρε υσεδ υνδερ λιχενσε βψ Αυστραλια, Φορτυιτψ Πτψ Λτδ. ΑΒΝ 55 007 148 683 ανδ Νεω Ζεαλανδ, Ωειγητ Ωατχηερσ Νεω Ζεαλανδ Τρυστ Λιμιτεδ. ♥ 2017 Ωειγητ Ωατχηερσ Ιντερνατιοναλ, Ινχ. Αλλ ριγητσ ρεσερϖεδ.

NO COUNT

No Count recipes

Need a break from tracking your SmartPoints? Try these tasty dishes that are a great option for any mealtime.

LEMON CHICKEN WITH CARAMELISED BRUSSELS SPROUTS SmartPoints VALUE PER SERVE 7 SERVES 4 PREP 10 mins COOKING TIME 20 mins

O 500g brussels sprouts, halved O 4 x 150g orange sweet potatoes (kumara), unpeeled O 500g lean chicken breast fillets, fat trimmed O O O O O

1 tbs olive oil 4 lemon wedges 1 long fresh red chilli, deseeded, finely chopped 2 garlic cloves, crushed 1 tsp finely grated lemon rind ⅓ cup (80ml) lemon juice

1 Boil, steam or microwave brussels sprouts until just tender. Drain. 2 Meanwhile, using a sharp knife, pierce skin of sweet potatoes several times. Place potatoes on a microwave-safe plate lined with paper towel. Sprinkle with a little water. Cook, covered,

102

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on High (100%) for 5-6 minutes or until tender. Set aside and cover to keep warm. 3 Diagonally slice chicken into thick escalopes. Heat half the oil in a large non-stick frying pan over medium-high heat. Cook chicken for 2-3 minutes each side until cooked through. Transfer to a plate. Cover. 4 Heat remaining oil in same pan over high heat. Cook brussels sprouts and lemon, turning, for 2-3 minutes or until sprouts are golden and lemon is caramelised. Transfer to a plate. 5 Return chicken to pan. Combine chilli, garlic, rind and juice . Add to pan. Cook, turning chicken to coat, for 1 minute or until heated through. 6 Serve chicken with brussels sprouts, sweet potatoes and lemon wedges. Drizzle with pan juices. THIS RECIPE IS Gluten Free; Lactose Free.

CRUNCHY BAKED FISH WITH APPLE SLAW

SmartPoints VALUE PER SERVE 4 SERVES 4 PREP 20 mins COOKING TIME 15 mins

O 1 x 35g slice high-fibre wholemeal bread, very finely chopped

O 2 tsp finely chopped fresh flat-leaf parsley leaves O 1 tsp fennel seeds O 1 tsp grated lemon rind 1½ tbs olive oil 4 x 125g white fish fillets 2 apples (1 green, 1 red), unpeeled, cut into matchsticks 400g brussels sprouts, thinly shredded 1 celery stalk, thinly sliced diagonally ½ small red onion, thinly sliced 1 tsp poppy seeds O 1 long fresh red chilli, deseeded, thinly sliced O 2 tbs lemon juice O Lemon wedges, to serve

O O O O O

1 Preheat oven to 200°C. Line a baking tray with baking paper. 2 Combine bread, parsley, fennel seeds, lemon rind and 2 tsp oil in a bowl. Season with salt and pepper. Place fish on prepared tray and press bread mixture over top of each fillet. Bake for 12 minutes or until fish is just cooked and bread is golden. 3 Meanwhile, place apple, brussels sprouts, celery, onion, poppy seeds, chilli, lemon juice and remaining oil in a large bowl. Season with salt and pepper and toss to combine. Serve fish with coleslaw and lemon wedges. THIS RECIPE IS Lactose Free; Mediterranean.

Cook’s note If using a mandolin to shred the brussels sprouts, leave the stem on and hold it while carefully shredding.

ITALIAN MINI LAMB ROAST WITH WHITE BEANS SmartPoints VALUE PER SERVE 6 SERVES 4 PREP 10 mins COOKING TIME 30 mins

O O O O O O O O O O O

1 tbs olive oil 1 tsp smoked paprika 1 tsp finely grated lemon rind 2 garlic cloves, crushed 1 tbs finely chopped fresh oregano leaves 2 x 300g lean lamb rumps (mini roasts), fat trimmed 1 tbs lemon juice 3 finger eggplants, thickly sliced 400g mixed tomatoes 350g cavolo nero (Tuscan cabbage), coarsely chopped 400g can cannellini beans, rinsed, drained ¼ cup fresh oregano leaves, extra, to serve

1 Preheat oven to 220°C. Combine oil, paprika, lemon rind, garlic and chopped oregano in a small bowl. Season with salt and pepper. Rub half the mixture over lamb. Place lamb in a large baking dish. Bake for 15 minutes. 2 Stir lemon juice into remaining oil mixture. Place eggplant and tomatoes in dish around lamb and drizzle with oil mixture. 3 Bake for another 10-12 minutes or until vegetables are tender and lamb is cooked to your liking, adding cavolo nero to dish for last 5 minutes of cooking. Transfer lamb to a plate and cover to keep warm. Set aside for 5 minutes to rest before thinly slicing. 4 Add beans to vegetables and toss to combine. Serve vegetable and bean mixture with lamb. Drizzle over pan juices and sprinkle with extra oregano leaves. SERVE WITH 0 SmartPoints value lemon wedges. THIS RECIPE IS Gluten Free; Lactose Free. #

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SCRAMBLED EGGS WITH ASPARAGUS SmartPoints VALUE PER SERVE 8 Lightly spray a frying pan with oil. Heat over medium-high heat. Whisk O 2 eggs in a small bowl. Add to pan. Stand for 30 seconds. Stir slowly with a spatula until almost set. Add 1 tbs extra-light thickened cream. Serve with O 1 bunch steamed asparagus and O 1 x 35g slice toasted high-fibre wholegrain bread.

LUNCH

CHICKEN PASTA SALAD SmartPoints VALUE PER SERVE 8 Combine O ½ cup cooked wholemeal pasta in a bowl with O 100g cooked shredded lean skinless chicken breast, O 20g baby rocket leaves, O 2 chopped roma tomatoes, 20g sliced pitted Kalamata olives, 1 tbs balsamic vinegar and 1 tsp olive oil. Serve followed by O 1 cup chopped pineapple.

DINNER

LAMB LEG STEAKS WITH GRILLED EGGPLANT SALAD P96 SmartPoints value per serve 6

SNACKS

SmartPoints VALUE PER SERVE 3

Top 2 Rye Cruskits with O drained, sliced artichoke hearts (not in oil) and 30g crumbled reduced-fat feta. SmartPoints VALUE PER SERVE 2 O ½ cup (140g) no-fat artificially sweetened vanilla yoghurt with O fresh berries.

TUESDAY

MONDAY

PLANNER

AN AHEAD TH A WEEK’S ORTH OF SMARTPOINTSALUE MEALS OR CHOOSE E IDEAS THAT SUIT YOU.

BREAKFAST

CHILLI EGG ON TOAST WITH SPINACH SmartPoints VALUE PER SERVE 5 Top 1 x 35g slice toasted sourdough bread with O ½ cup wilted spinach, O 1 sliced hardboiled egg and O fresh coriander sprigs. Drizzle with 1-2 tsp sriracha sauce. Serve with O ½ grapefruit.

LUNCH

RARE ROAST BEEF QUINOA BOWL SmartPoints VALUE PER SERVE 10 Place O ¾ cup cooked quinoa in a bowl. Arrange 100g rare roast beef slices, fat trimmed, O ½ coarsely grated carrot, O 2 thinly sliced radishes and 1 sliced gherkin on top. Combine O 1 tbs lemon juice, 1 tsp olive oil and O ¼ tsp crushed garlic. Drizzle over bowl. Serve followed by O 1 mango.

DINNER

ZUCCHINI & POTATO ROSTI WITH BASIL & LEMON RICOTTA P97 SmartPoints VALUE PER SERVE 6

SNACKS

SmartPoints VALUE PER SERVE 3 25g light cheddar and O 1 sliced apple. SmartPoints VALUE PER SERVE 5 O 1½ cups (375ml) skim milk for tea or coffee. SmartPoints VALUE PER SERVE 1 2 Corn Thins with 2 tsp Vegemite and sliced tomato.

BREAKFAST

STRAWBERRY TOAST SmartPoints VALUE PER SERVE 8 Spread O 2 x 35g slices toasted high-fibre wholegrain bread with O ½ cup (120g) Weight Watchers Cottage Cheese. Top with O sliced strawberries. Sprinkle over a little O chopped fresh mint leaves.

Recipes Lucy Nunes Photography John Paul Urizar Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

LUNCH

JAPANESE TUNA & RICE SALAD SmartPoints VALUE PER SERVE 9 Place O ½ cup (85g) cooked brown rice, O 1 x 95g can tuna in springwater, drained, flaked, O ½ sliced Lebanese cucumber, ½ cup cooked edamame beans, O 2 thinly sliced radishes, O a handful rocket leaves and O 1 thinly sliced green shallot in a bowl. Combine 1 tsp each sesame oil and mirin with 1 tbs rice wine vinegar and drizzle over salad. Toss to coat.

DINNER

BEEF GADO GADO P98 SmartPoints VALUE PER SERVE 10

SNACKS

SmartPoints VALUE PER SERVE 3

O 1 cup (250ml) skim milk for tea or coffee.

SmartPoints VALUE PER SERVE 2 100g thinly sliced smoked salmon and O sliced cucumber. SmartPoints VALUE PER SERVE 0 O Chopped fresh pineapple sprinkled with O shredded fresh mint leaves.

BREAKFAST

FRIDAY

THURSDAY

WEDNESDAY

MENU PLANNER

BREAKFAST

ROCKMELON & BANANA MUESLI SmartPoints VALUE PER SERVE 6 Serve ¼ cup (35g) natural muesli with O ½ cup (140g) 99% fat-free plain yoghurt, O ½ cup chopped rockmelon and O 1 sliced banana.

BLUEBERRY & APPLE CORNFLAKES SmartPoints VALUE PER SERVE 6 Serve 1 cup cornflakes with O ½ cup (125ml) skim milk, O 100g blueberries and O ½ finely chopped apple.

LUNCH

SALMON WRAP SmartPoints VALUE PER SERVE 8 Spread 1 x 43g rye wrap with O ⅓ cup (80g) Weight Watchers Cottage Cheese. Top with O 1 thinly sliced green shallot, 100g flaked skinless hot smoked salmon, O 2 tsp finely chopped fresh dill, O ½ thinly sliced Lebanese cucumber and O a handful baby spinach leaves.

DINNER

JAMBALAYA P99 SmartPoints VALUE PER SERVE 10

SNACKS

SmartPoints VALUE PER SERVE 2

1 Light Cruskit spread with O 2 tbs Weight Watchers Cottage Cheese and topped with O sliced cooked beetroot. SmartPoints VALUE PER SERVE 3 O 1 cup (250ml) skim milk for tea or coffee. SmartPoints VALUE PER SERVE 0 O Chopped pawpaw drizzled with O fresh passionfruit.

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

SPRING FRITTATA SmartPoints VALUE PER SERVE 9 Heat 1 tsp olive oil in a small frying pan over medium heat. Cook O 2 thinly sliced green shallots and O 1 bunch chopped asparagus for 2 minutes. Add ½ cup podded broad beans. Whisk O 2 eggs and O 1 tbs shredded fresh mint leaves in a bowl and season with salt and pepper. Pour over vegetables and sprinkle with 30g crumbled fresh goat’s cheese. Cook, covered, for 5 minutes or until just cooked through. Serve with O 1 x35g sliced toasted high-fibre wholegrain bread.

DINNER

THAI GREEN MUSSELS P100 SmartPoints VALUE PER SERVE 10

SNACKS

SmartPoints VALUE PER SERVE 2

O Celery sticks spread with 1 tbs tapenade. SmartPoints value PER SERVE 2 1 scoop (45g) low-fat no-addedsugar vanilla ice-cream with O fresh berries. SmartPoints VALUE PER SERVE 1 O Chopped mango sprinkled with 2 tsp toasted flaked almonds. weightwatchers.com/au

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WW FRESHBOX

freshbox EGG & RED LENTIL CURRY

SmartPoints VALUE PER SERVE 10 SERVES 4 PREP 20 mins COOKING TIME 35 mins

O O O O O O O O O O

1 cup (200g) brown rice 6 eggs 1 red onion, cut into wedges 2 tbs finely grated fresh ginger 2 garlic cloves, crushed 2 tbs mild curry powder 400g can diced tomatoes ½ cup (100g) dried red lentils, rinsed, drained 1 bunch broccolini, cut into 4cm lengths 80g snow peas, halved ¼ cup fresh coriander leaves, to serve

1 Cook rice, following packet instructions, or until just tender. Drain. Cook eggs in a large saucepan of boiling water until hardboiled. Drain and set aside to cool. Peel and halve. 2 Meanwhile, lightly spray a large saucepan with oil and heat over medium-high heat. Cook onion, ginger and garlic, stirring, for 5 minutes or until onion has softened. Add curry powder and cook, stirring, for 30 seconds or until fragrant. 3 Add tomatoes and 2½ cups (625ml) cold water. Bring to the boil. Stir in lentils. Reduce heat to medium-low and simmer for 20 minutes or until lentils are tender. Add broccolini and snow peas. Cook for 5 minutes or until vegetables are tender 4 Add egg and cook for 2 minutes or until heated through. Serve with rice, sprinkled with coriander. THIS RECIPE IS Gluten Free; Lactose Free; Vegetarian.

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To discover how the free-range eggs in your WW freshbox are sustainably sourced, turn to page 64.

Senior Food Editor Lucy Kelly gives you a taste of our WW freshbox recipes. Have fresh Aussie ingredients delivered directly to your door.

PASTA WITH BROCCOLINI, SPINACH, MUSHROOMS & RICOTTA SmartPoints VALUE PER SERVE 9 SERVES 4 PREP 15 mins COOKING TIME 15 mins

250g dried spiral pasta O 2 bunches broccolini, cut into 5cm lengths 1 tbs olive oil O 300g button mushrooms, quartered O 1 leek, halved, thinly sliced O 3 garlic cloves, crushed O 2 tsp chopped fresh thyme leaves, plus extra sprigs to garnish O 100g baby spinach leaves 1 tbs balsamic vinegar ½ cup (100g) ricotta

1 Cook pasta in a large saucepan of boiling salted water, following packet instructions or until just tender, adding broccolini for the last 2 minutes of cooking. Drain. Return to pan. 2 Meanwhile, heat half the oil in a large non-stick frying pan over high heat. Cook mushroom, stirring, for 3-4 minutes or until golden and tender. Transfer to a plate and cover to keep warm. 3 Heat remaining oil in same pan over medium heat. Cook leek, stirring, for 5 minutes or until softened. Add garlic,

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

thyme and spinach and cook, stirring, for 30 seconds or until fragrant. Stir in vinegar. Transfer mixture to saucepan with pasta and broccolini. 4 Add mushroom and ricotta to pasta mixture and toss well to combine. Season with salt and pepper. Sprinkle with extra thyme. THIS RECIPE IS Vegetarian. >

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CHICKEN, BEAN & CAULIFLOWER PILAF SmartPoints VALUE PER SERVE 9 SERVES 4 PREP 10 mins COOKING TIME 15 mins 1 cup (225g) medium-grain white rice 1 tbs olive oil O 1 brown onion, finely chopped O 500g lean chicken breast fillets, fat trimmed, cut into 2cm pieces 1 tbs Indian curry paste O ½ small cauliflower, cut into small florets ½ cup (125ml) salt-reduced chicken stock

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O 200g green beans, sliced O ⅓ cup fresh coriander leaves, chopped 1 Cook rice following packet instructions. Drain and set aside. 2 Meanwhile, heat oil in a saucepan over medium-high heat. Cook onion for 4 minutes or until softened. Add chicken. Cook, stirring, for 2 minutes or until chicken is browned. Add curry paste and cook, stirring, for

1 minute. Add cauliflower and stock. Cook, covered, for 5 minutes. 3 Add rice and beans. Cook, covered, for 3 minutes or until chicken is cooked, beans are tender and liquid is absorbed. Stir in coriander. SERVE WITH 0 SmartPoints value spinach leaves and lemon wedges, plus 1 tablespoon 99% fat-free plain yoghurt per serve. THIS RECIPE IS Gluten Free.

WW FRESHBOX

BEEF SKEWERS WITH AVOCADO SALSA SmartPoints VALUE PER SERVE 9

SERVES 4 PREP 25 mins + 10 mins marinating COOKING TIME 10 mins

O 2 tbs lemon juice

O O O O O

1 tbs olive oil 500g rump steaks, fat trimmed, cut into 3cm pieces 1 avocado, finely chopped 1 small red onion, finely chopped 1 tomato, deseeded, finely chopped ½ cup fresh coriander leaves, finely chopped, plus extra leaves to garnish 2 tbs lime juice 2 corn cobs, halved

1 Combine lemon juice, oil and beef in a glass or ceramic dish. Cover and set aside for 10 minutes. Thread beef onto 8 wooden or metal skewers (see Cook’s note). Reserve marinade. 2 Meanwhile, combine avocado, onion, tomato, chopped coriander and lime juice in a medium bowl. Season with salt and pepper. 3 Preheat a chargrill or barbecue over high heat and lightly spray with oil. Cook skewers and corn, basting skewers with reserved marinade, for 3-4 minutes each side or until cooked to your liking. Serve with avocado salsa and extra coriander. SERVE WITH 0 SmartPoints value barbecued or chargrilled sliced pumpkin, zucchini and eggplant. THIS RECIPE IS Gluten Free; Lactose Free. #

Cook’s note Soak wooden skewers in cold water for 10 minutes before using to stop them burning during cooking. Like things spicy? Try adding 2 tsp chilli paste or harissa to the beef marinade.

SPECIAL LAUNCH OFFER: $40 OFF YOUR NEXT 2 MEAL ORDERS*

Use coupon code FRESH40M at checkout.

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

*Save $40 off your next 2 meal orders ($20 per order) when you spend $50 or more on each order. Offer limited to the Meals category of the Aussie Farmers Direct website. Offer limited to one redemption per customer. Valid until 30/09/2017.

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Fit

HOLIDAY EXERCISES • GLOBAL FITNESS TRENDS • MEMBER INSPO

4 ways to...

sneak some extra activity into your day Here are some supersimple ways to get you moving. LUNCH OUTSIDE Start your lunch break with a short stroll, then ﬁ nd a nice spot to eat your meal outdoors.

TAKE THE SCENIC ROUTE When you’re walking home from the shops, bus stop or train station, take a diﬀerent route and explore new streets. You’ll have an extra little distance added to your journey.

PHONE A FRIEND Use the time it takes to make a phone call to go for a walk. If you can’t go outside, just pace up and down while you talk.

Words Louise Cheung Photography Getty Images

TAKE THE STAIRS Opt for the stairs rather than the lift or escalator. If you’re killing time while you wait for someone, you can even walk up and down a ﬂ ight a few times.

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EXERCISE

Exercises to take on

HOLIDAYS When you’re out of your usual routine, physical activity can often go out the window. Here are ﬁve easy moves you can take with you.

WHAT YOU’LL NEED A gym mat or beach towel.

KNEE ROLLS

HOW Lie on your back on a towel or mat, with knees bent at 90 degrees and feet in the air. Engage your core and lower your legs to the right. Pause with your legs just off the ground, or as low as you can go while keeping the movement controlled, then squeeze your abs and return to the start position. Lower to the other side. Roll your knees to each side 10 times. WHAT IT WORKS Your abdominal and lowerback muscles. WHY IT’S GOOD This is a great core exercise that engages your rotational muscles and provides a gentle stretch through the thoracic spine.

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Tip If you want to make it more challenging, you can start to straighten your legs.

Tip To make it even more challenging, try to pause for a couple of seconds at the bottom of each lunge.

BEFORE

MEMBER NAME Jodie Woods AGE 39 HEIGHT 168cm START WEIGHT 81.4kg CURRENT WEIGHT 68kg WEIGHT LOST 13.4kg TIME TAKEN 10 months TIME AT GOAL 2.5 years HOW Group Coaching with Marie Elliott in Narellan, NSW Fitness lover and WW Lifetime member Jodie Woods recently noticed the number on the scales creeping up, so she signed back up to the Program immediately. “I had started to sit at about 70kg and I didn’t want to be there,” says Jodie. “I want to stay at about 66-68kg, and when I track and pay attention to what I’m eating, it works. I need to be accountable every week until I get back to where I need to be.” When it comes to exercise, Jodie needs no encouragement. She has a home gym complete with a treadmill, cross-trainer, free weights, bench and barbell set and weights machine.

JODIE’S FITNESS ADVICE “Instead of sitting on the lounge watching TV, get up and do something during the ads, even if it’s as simple as walking around the room.” “You don’t need money to exercise. I like to do floor exercises such as leg raises and push-ups, which are free.” “If you want to start a home gym, look online for good deals on secondhand fitness equipment.”

WALKING LUNGES

HOW Stand tall with your feet hip-width apart. Take a big step forward with your right leg. As you land, stabilise and engage your core, then lower your back knee until it is just above the ground, with your front knee at 90 degrees and your hips above your back knee. Push through your right leg and come back up to a standing position. Repeat on the other leg, moving forward

as you go so that you are ‘walking’. Repeat 10 times on each leg. WHAT IT WORKS This awesome exercise primarily works the lower body, including the quadriceps, hamstrings and glutes. WHY IT’S GOOD Walking lunges require you to use both sides of the body for > every movement, just like walking. weightwatchers.com/au

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Tip Take it to the next level by trying these on your toes.

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PUSH-UPS 3 ROTATION

HOW Start on your hands and knees in a high push-up position, with your core engaged. Keep your knees wide for better stability. Slowly lower to complete a push-up. Then, as you return to the high push-up position, lift your right hand off the ground and raise it so it’s pointing straight up in the air. Slowly return the hand to the ground and start your next push-up. Complete a total of 10 push-ups, alternating your arms each time. WHAT IT WORKS This exercise works your chest, shoulders, back and core. WHY IT’S GOOD Not only does this exercise have all the usual benefits of push-ups, such as targeting your chest, shoulders and arms, the rotation and arm raises strengthen your core and upper back, too.

EXERCISE

Tip

Words Neil Russell, Lizza Gebilagin Photography Ben Hansen Styling Sarah Webster. Jodie wears Running Bare clothes and Under Armour shoes. For stockists, see page 129

If you have lower- or upper-back issues, do these with your arms by your sides rather than up above your head to reduce the load on your back.

5SUPERMANS

HOW Lie face down on the ground with your arms out in front of you and your feet hip-width apart. Lift your arms, with your thumbs pointing up to the sky and your shoulder blades squeezing together. At the same time, slightly lift your feet and squeeze your glutes. Hold this position and squeeze for three seconds, then return to a relaxed position on the ground. Repeat 10 times. WHAT IT WORKS This exercise activates your shoulders, upper back, lower back, glutes and hamstrings. WHY IT’S GOOD Most of our movements throughout the day bring our spine and hips into flexion. This exercise counters that by extending your body and helps to stabilise and strengthen all the muscles at the back of your body. #

LATERAL SQUAT WALK

HOW With your weight in your heels and your core engaged, squat until your thighs are about parallel to the ground. From here, keep your bottom low and your core engaged and slowly start to step sideways. Focus on maintaining a good squat position and squeezing your glutes as you go. Complete 10 steps to the right, then 10 steps to the left. WHAT IT WORKS This exercise will target your thighs and glutes. WHY IT’S GOOD This is great for building stability and endurance through your lower body.

Tip If you have a resistance band, wrap it in a big loop around your thighs to increase the work your glutes have to do throughout the movement.

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FITNESS TRENDS

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FITNESS CRAZES

AROUND THE WORLD

From the fun and relaxing to the downright bizarre, these are the new activity trends sweeping the globe.

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IN AUSTRALIA

rom hopping like a frog to taking a guided nap, the latest activities sweeping our shores encompass all levels of ﬁtness, so whether you’re a seasoned gym-goer, are looking for something diﬀerent or you’re a casual exerciser, there’s something to suit you.

PRIMAL MOVEMENTS If you love animals and don’t mind doing the odd impression, Zuu is for you. This high-intensity interval training (HIIT) workout features bodyweight moves inspired by wildlife creatures – think frog squats, bear crawls, gorilla jumps – mixed with dumbbell exercises to improve mobility, build lean muscle and decrease the risk of injury. This ﬁtness craze is challenging but rewarding. Nathan Helberg, the Aussie who started it all, developed the movements with the idea of “helping mums and dads pick up their kids”. Queenslanders can experience the primal movements at Iron Zuu headquarters in Burleigh Heads, with more gyms set to open around the country, while Virgin Active gyms also oﬀer Zuu classes.

OBSTACLE TRAINING Thanks to TV show Australian Ninja Warrior, people around the country have been inspired to run, swing and pull up their own body weight through the kind of obstacles that have most of us watching with our mouths wide open in awe.

The show is an adaptation of the original Japanese version called Sasuke; other countries that have gone ninja crazy include the US, UK, Egypt and Hungary. Fans in South Australia can test their skills out at SA Base Camp and Gold Coast locals can book into a six-week Ninja Warrior-specific outdoor program at Terrain Training. Fortunate Perth residents have access to recreations of the show’s obstacles – the salmon ladder, warped wall and unstable bridge – at Ninja Academy. Granted, this activity is one for those who are reasonably fit, but beginners can adapt the obstacle course in the TV show to suit their fitness level. For example, the show features trampolines, so why not go to one of the beginners’ trampolining classes around the country? Places like Bounce Inc and Sky Zone hold fitness classes that will have you increasing your cardiovascular fitness with a big smile on your face.

NAPERCISE There’s no need to lace up your runners for this class – just leave your shoes at the studio door, find a place to lie down on a yoga mat, put on an eye mask, and get comfortable under a blanket for a midday snooze. Before you think this is a lazy fitness option, think about this: the Sleep Health Foundation has found up to 45 per cent of adults don’t get enough quality shut-eye, which can affect memory and concentration and lead to weight gain. That’s where a sneaky nap can make all the difference. In Sydney, you can join a 20-minute nap class at wellbeing studio The Indigo Project, and Virgin Active gyms around the country offer private sleeping pods for bookings. If you’re lucky enough to be at home during the day, you don’t even need to join a gym: a 20-minute siesta is all you need for optimal benefits.

BOXING RAVES IN LONDON, UK What’s better than a boxing session to work up a sweat? A boxing session with a live DJ playing music and an MC to keep the crowd uplifted. The first Fight Klub started in London and has now spread to 500 locations across the UK. And don’t worry, you’re never too old to start hitting the clubs again – their oldest member is 78!

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FITNESS TRENDS

IN OTHER PARTS OF THE WORLD

Words Lizza Gebilagin Photography Getty Images

AQUA CYCLING, EUROPE AND US It’s making a splash in northern Europe and the US and it’s starting to gain momentum in Australia, too. Essentially a hybrid of aqua aerobics and spin class, aqua cycling involves cycling on a stationary bike in a pool. It’s a very low-impact form of activity; the water supports your body weight so your joints are protected. It’s great for those who want to try something new and for first-time exercisers or people who are returning to physical activity after a long time off. While your heart rate will be raised and you’ll be fatigued in the same way as if you did a regular spin class, your body will be less sore afterwards. If you can’t find an aqua cycle class near you yet, a good alternative to try is deep-water jogging.

SKATEBOARDING PILATES IN PARIS, FRANCE Personal trainer to Parisian celebrities, Raphael Doub, has added a quirky accessory to his Pilates workouts: a skateboard. It’s used for balancing poses, leg-strengthening exercises such as the lunge on

BOOT CAMP WITH A CONSCIENCE IN EDINBURGH, SCOTLAND How about simultaneously working up a sweat and doing some good? Boot camp instructors from Street Fit Scotland hold free weekly classes in the park for the homeless. The charity organisation’s founder, Michelle Reilly, says physical fitness is a way for people to “[make] a positive lifestyle choice and re-[integrate] back into society”. One of the participants told The Scotsman newspaper: “It’s changed the way I look at life. It’s given me confidence and a reason to get up in the mornings.”

wheels and upper-arm moves such as the dynamic pullover. Basically, it’s the teenage boy’s version of the Pilates reformer machine.

BABY CRAWLING IN MINNESOTA, US Only in the US is crawling like a baby a legitimate workout. The aim of this form of activity, developed by Minnesota-based trainers Original Strength, is to regain the stability and mobility we had when we were kids. So yup, this involves getting down on your hands and knees to re-enact that time of your life before you learnt to walk. No crying necessary. # weightwatchers.com/au

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BEAUTY

Studio 10 Age Repair Perfect Canvas, $70

Garbo & Kelly Master of Illumination Highlighting Kit, $70

Essential makeup A highlighting palette is multi-purpose – use it to sculpt cheeks, add it to the brow bone for instant lift, and apply a warmer shade as an eye shadow. Finish with two coats of mascara that won’t budge while you sweat or swim.

MOR Mon Amie Adèle Fragrance Mist, $19.95

Platinum Essential Collection, $30 Revlon Ultra HD Gel Lipcolor, $24.95

Revlon ColorStay Brow Pencil, $23.95

Nude By Nature Sheer Glow BB Cream, $29.95

Pretty nails Freshly applied colour gives you an instant boost, so pack a few mini options in summer’s brightest shades. These vegan-friendly lacquers have a gentle formula to keep nails healthy. Mavala Nail Colour Creams in Honolulu, Juicy and Aquamarine, $8.50 each

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Studio 10 6-in-1 Perfect Lash Mascara, $44

Studio 10 Longlast Velvet Liquid-Lips in Blossom, $39

Tarte TarteGuard Tinted Moisturizer in Light, $54

Less Is More Honeywax, $40

Keep it light With holiday makeup, less is more. Tinted moisturiser provides light coverage, while hydrating skin and letting it breathe. Under-eye illuminators give instant freshfaced glow.

Tarte Fake Awake Eye Highlight in Nude, $29

Up, up & away!

Estée Lauder Double Wear Stay-in-Place Makeup SPF 10, $54

We’ve packed in everything to help you look and feel great on holiday. Whatever you need, it’s in the bag!

Cover FX Bronzer, $44

Dr Hauschka Lipstick in Mandevilla, $49 Essano Coconut Milk Hydrating Leave-In Conditioner, $15.99 GHD Limited Edition Flight Travel Hairdryer, $340 (sold as part of travel set)

Revlon Super Lustrous Lipstick in Siren, $22.95

Holiday hair Pack mini versions of haircare must-haves. A nourishing leave-in conditioner helps hair stay hydrated.

MOR Lip Macaron in French Vanilla, $12.95

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Lush The Great Barrier Solid Hydrating Wash, $17.95

Enbacci Vitis Vinifera Rejuvenating Essential Crème, $69.95 (sold as part of travel set)

Feel Good Inc Sunscreen Lotion SPF 50+, $24.95

O Cosmedics Mineral Pro Triple Defense Protection SPF 30+, $47

Jane Iredale Mini Balance (left) and D20 Hydration Sprays, $15 each

Tarte Brighter Days travel-size moisturiser, $18

Radiant skin Don’t travel anywhere without a good-quality, broad-spectrum sunscreen. When you’ve been out in the elements all day, rehydrate face and neck with a gentle serum.

MOR Little Luxuries Blood Orange Body Butter, $16.95 Simple Kind To Skin Micellar Cleansing Water, $9.99

Hair heroes A good-quality, travel-size shampoo-and-conditioner duo will help keep your hair smooth and frizz free when humidity hits. A salt spray is a quick way to add volume and texture to hair.

R+Co Bel Air Smoothing Shampoo, $19

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R+Co Bel Air Smoothing Conditioner, $19

R+Co Rockaway Salt Spray, $24

Words Louise Cheung Photography Chris Halden Styling Hannah Chapman, Sarah Webster. For stockists, see page 129

Trilogy Very Gentle Calming Serum, $44.95

BEAUTY Liverpool St Organic Regular Tampons, $7.99 (2 packs of 8)

In-ďŹ&#x201A;ight must-haves Enbacci Vitis Vinifera Rejuvenating Essence, $69.95 (sold as part of travel set)

Clean & Pure Manuka Honey, Tinted Rose and Pure Peppermint lip balms, $6.60 each

The Body Shop Vitamin C Daily Moisturiser SPF 15, $29

Your skin needs extra TLC during a flight to protect it from dehydrating. Carry a travel-size moisturiser with SPF and apply it every few hours. Keep lips hydrated with a rich balm.

Brite Masque for Lifeless Hair in Pink Grapefruit, $15

Keep calm & carry-on A dry shampoo is a hair saver on so many occasions and is great to stash in your carry-on. On long-haul flights and layovers, it gives hair an instant refresh, from roots to ends.

Toni & Guy Matt Texture Dry Shampoo, $15.99

Trilogy Everything Balm, $20.95

Elizabeth Arden Eight Hour Miracle Hydrating Mist, $38

The Body Shop Wild Argan Oil, $34

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FASHION

Travel essentials Planning a trip? Weâ&#x20AC;&#x2122;ve got your suitcase sorted. Bon voyage!

For product details, see p129

Snap to it A mini instant camera is a fun, retro addition and is handy for all those happy snaps.

Keep cool Crisp shirts in classic colours keep you stylish at all times.

In the bag

Drape it

A small, darkcoloured handbag will go from day to night.

A lightweight scarf hides a multitude of sins and can be added to almost any outďŹ t.

Beach chic

A comfortable pair of slip-on sandals will take you from the beach to the bistro.

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Jean genie Two pairs of jeans – one light, one dark – will cover most occasions.

Shoe time

A comfortable pair of trainers is essential. Give yours a bit of sparkle.

H2 go! Stay hydrated on long car journeys and beach trips with an insulated water bottle.

Photography Chris Halden Styling Hannah Chapman, Sarah Webster

Cover up Protect yourself from the sun with a good pair of sunglasses and hat. And don’t forget deodorant and hand cream.

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Shop up! THE LATEST OFFERS AND NEW PRODUCTS FROM WEIGHT WATCHERS

ALL WW COOKBOOKS

$15.95AU / $17.50NZ

$10AU / $11NZ each

SmartPoints KITCHEN SCALES $109.90AU/NZ

$61AU/NZ

PROGRAM COOKBOOK

$35.95AU/ $35.90NZ

$20.90AU/NZ

TO BUY PRODUCTS, GO TO SHOP.WEIGHTWATCHERS.COM/AU OR CALL 131 997 (AUSTRALIA) OR 0800 009 009 (NEW ZEALAND). 126

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Selected items only. No rainchecks. Offer only available while stock lasts. Offer ends 28/10/2017.

SPRING

Sale

TASTE TESTER

WW MEMBER KIM WEARDEN HAS LOST 48.6KG AND ONLY HAS 4KG TO LOSE TO REACH HER GOAL WEIGHT!

RICH TOFFEE BARS These are the perfect little sweet indulgence, providing a chocolate hit, a bit of crunch and the gooey goodness of caramel and nougat. They are my favourite WW sweet snack of all time.

SmartPoints CALCULATOR $17.90AU/NZ

$9.90AU/NZ

BARBECUE CHIPS These have the crunch and the salty barbecue flavour I love in traditional chips. And they are portion controlled to 2 SmartPoints per packet, which helps me stick to my daily allowance.

YOUR LITTLE BOOK OF FOOD & FITNESS

$14.95AU/ $14.90NZ

$10AU / $11NZ

OPRAH WINFREY’S FOOD, HEALTH AND HAPPINESS $30AU/NZ

$21AU/NZ

DARK CHOC MINT BITES I love these! My favourite way to enjoy them is finely chopping two bites and placing them on top of a tub of low-fat chocolate mousse.

BE OUR TASTER!

FOR YOUR CHANCE TO BE OUR NEXT TASTE TESTER, POST YOUR PRODUCT REVIEWS ON OUR ONLINE SHOP.

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Are you ready for the

THE SUMMER BODY ISSUE

big reveal? ON SALE

October 19

INDEX All recipes in Weight Watchers magazine are tested in a conventional oven. If you have a fan-forced oven, decrease the temperature by 20°C.

STOCKISTS

RECIPE INDEX SAVOURY SmartPoints VALUE

PAGE

6 10 10 9 12 6 9 8 7 5 4 10 10 8 6 10 9 10 6 7 9 9 12 8 8 10 9 10 11 10 8 8 9 10 7 6

93 73 98 109 79 77 108 104 82 104 103 106 76 70 103 99 105 85 96 102 80 84 86 87 83 69 107 104 71 78 105 104 105 100 72 97

Asian-style slow-cooked side of salmon Bacon & caramelised onion ‘pockets’ Beef gado gado Beef skewers with avocado salsa BLT salad bowl Buckwheat, chicken, cucumber & pomegranate bowl Chicken, bean & cauliflower pilaf Chicken pasta salad Chicken with yellow curry sauce & noodles Chilli egg on toast with spinach Crunchy baked fish with apple slaw Egg & red lentil curry Freekeh, feta, pecan & pear bowl Garlic prawn pasta salad with tomatoes & herbs Italian mini lamb roast with white beans Jambalaya Japanese tuna & rice salad Lamb larb Lamb leg steaks with grilled eggplant salad Lemon chicken with caramelised brussels sprouts Middle Eastern burghul burgers Mushroom fettucine carbonara Nori abundance bowl Nori omelettes with oyster sauce & sesame sprinkle One-pan eggs with mushrooms & chorizo Oregano & chilli chicken with feta cream Pasta with broccolini, spinach, mushrooms & ricotta Rare roast beef quinoa bowl Roast beet, kale & sesame seed tart Salmon, brown rice & greens bowl Salmon wrap Scrambled eggs with asparagus Spring frittata Thai green mussels Turkey & grilled vegetable muffuletta Zucchini & potato rosti with basil & lemon ricotta

SWEET 6 4 4 6 5 4 3 6 8

Blueberry & apple cornflakes Blueberry chia pods Chocolate & walnut brownie Dark chocolate mousse Mango & coconut crème brûlée Mango, blueberry & lime slice Quinoa & berry muffins Rockmelon & banana muesli Strawberry toast

105 67 90 95 94 88 91 105 105

Beach Bella beachbella.com.au Brite briteorganix.com Clean & Pure cpskin.com.au Cover FX sephora.com.au Dr Hauschka drhauschka.com.au Elizabeth Arden elizabetharden.com.au Enbacci enbacci.com Essano essano.com.au Estée Lauder esteelauder.com.au Feel Good Inc wearefeelgoodinc.com.au Garbo & Kelly garboandkelly.com GHD ghdhair.com/au Harvey Norman harveynorman.com.au H&M hm.com/au Jane Iredale janeiredale.com.au Kapten & Son kapten-son.com/aus Less Is More lessismoreorganic.com.au Liverpool St liverpoolst.com.au Lush au.lush.com Mavala mavala.com.au MOR morboutique.com No Pong nopong.com Nude By Nature au.nudebynature.com O Cosmedics ocosmedics.com Platinum platinumbeauty.com.au R+Co roguebeauty.com.au Revlon revlonanz.com Running Bare runningbare.com.au Simple simpleskincare.com.au Studio 10 sephora.com.au Tarte sephora.com.au The Body Shop thebodyshop.com.au Toni & Guy toniandguy.com.au Trenery trenery.com.au Trilogy trilogyproducts.com/au Under Armour underarmour.com.au Until until.com.au

TRAVEL ESSENTIALS

(For images, see page 124) Trenery Mischa gingham cotton scarf, $69.95 Beach Bella Anchor round towel, $84.95 (used as background) Trenery linen spotted shirt in French Navy, $149 Trenery Modal Mix Stripe Spot viscose shirt, $129 H&M shoes, $39.99 Trenery Chelsea pebble-grain leather sling bag in Deep Blue, $199 Fujifilm Instax Mini 70 instant camera in Canary Yellow, $179, from Harvey Norman H&M trainers in Silver, $39.99 Trenery slim cropped zip jeans in Indigo, $129 Trenery slim cropped cotton linen jeans in Flax, $129 S’Well Elements Collection insulated bottle in Mother of Pearl (500ml), $59.95, from Until Trenery viscose-blend sleeve-detail knit in Coral Red, $199 Kapten & Son Maui (top) and Fitzroy sunglasses, $129 each H&M hat, $27.99 No Pong Original, $9.95 (left), and Bicarb Free Anti Odourant, $10.95 MOR Little Luxuries Blood Orange hand cream, $12.95 (left), and perfume oil, $19.95 Kapten & Son Campina Silver Sky watch, $179

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 offshore 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 Offers, being offers, competitions or surveys. Reader Offers may require you to provide personal information to enter or to take part. Personal information collected for Reader Offers may be disclosed by us to service providers assisting Bauer in the conduct of the Reader Offer and to other organisations providing special prizes or offers that are part of the Reader Offer. An opt-out choice is provided with a Reader Offer. Unless you exercise that opt-out choice, personal information collected for Reader Offers 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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LAST WORD

What’s in your CARRY-ON? You’re ready for takeoﬀ, so here’s our handy list of in-ﬂight essentials.

TRAVEL WALLET To

keep your passport, travel documents, itinerary and hotel or car reservations handy.

PEN To fill out any paperwork.

TOOTHBRUSH And

a pair of socks for when you want to snuggle up in style.

TABLET DEVICE And charger for your personal entertainment.

NOISE-REDUCING HEADPHONES To cut

toothpaste, so you feel fresh when you arrive at your destination.

out cabin noise.

EYE MASK And a neck

pass the time.

pillow to help you sleep.

EYE DROPS To soothe that scratchy feeling that happens in low-humidity environments. 130

SHAWL Or a scarf and

weightwatchers.com/nz

A GREAT READ To help

A CHANGE OF CLOTHES And clean

underwear and a swimsuit are the perfect fall back if your main luggage is lost in transit.

“

Kerrie Bryant, WW member

I always pack my hand cream and lip balm. Sarah Armstrong, WW member

“

I always take my WW water bottle. Cara Moretti, WW member

Words Jo Webber Photography Getty Images

Apart from a good moisturiser, lip balm and makeup must-haves (see our list from page 120), here are the top 10 items to pop in your carry-on bag.

“

I pack some string to hang over the bath for a portable clothesline!

CATCH UP. RAISE FUNDS. CHANGE LIVES.

Host a Girls’ Night In this October and donate the money you would spend on going out to Cancer Council’s work in research, prevention and support for women’s cancers.

Love the look of this? Find the recipe at thermomix.com.au/unrealfood

FROM THE FROZEN SECTION

F R O M YO U R THERMOMIX®

Yo ghur t

Mi xe d Berri es

Water

Natu ral G re ek Yo gh u r t

Sugar

H o n ey

Glucose Syr up Cre am M ilk Solids Ber r y Pure e M alto dextr in Ve getable E mulsifier s Ve getable Gums T h ickener Flavour s Fo o d Acids

TMWIAU_a

Real life. Unreal food. Want to have your dessert and eat an extra scoop too? With your Thermomix,® you’ll whip up something sweet for your family in just a few minutes. And when it’s made with all-natural ingredients you can actually see, you can treat yourself to another spoonful of delicious goodness, any night of the week. To book your Cooking Experience, get in touch with your Consultant, visit thermomix.com.au or call 1800 004 838.