WW 2023 Winter Mag Option 1 by Elfranko Wessels

Jennie, t h a t ! andthis too! this!

let's eat.

Jennie, t h a t ! here’s to having it both ways in 2023.

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dairy

GREEK YOGURT

Base for dips / Sour cream substitute / Mayo substitute / Use in marinades to add flavor and to tenderize

COTTAGE

CHEESE

Base for dips / Replace ment for ricotta in pasta dishes / Spread on toast

SOFT TOFU

Use as heavy cream substitute in chocolate fillings and custards / Blend into smoothies for plant-based protein

produce

AVOCADO

Use in desserts to cut down on butter and oil

LEMONS

& LIMES

Use as a base for dressings / Add to tuna or chicken salads and dips for zero point flavor

FRESH PICO DE GALLO

Spoon over cooked proteins / Combine with diced cucumber for a ZeroPoint Mediterra nean salad

snacks

TORTILLA CHIPS

Use as ‘crumbs’ to coat chicken tenders/cutlets / Use as salad topper instead of croutons

CRUNCHY CHICKPEAS

Use as salad topper instead of croutons

SEAWEED

Use to scoop up rice and fish / veggies for easy sushi bites

deli

HUMMUS

Whisk with olive oil, water, and lemon juice for a dressing / Spread on a sandwich or toast / Use as a flatbread base instead of tomato sauce

freezer

FROZEN FRUIT

Thaw for easy desserts with a sprinkle of granola and a dollop of yogurt / Blend while still frozen for thick, slushy smoothies and drinks / Use to make fruit-based nice creams

+ save This grocery list makes the delicious more nutritious.

it’s good for you!

(GFY)

We hear it a lot: all the good tasting stuff— tacos, pasta, dessert—can’t possibly be good for you. That's not how real life works, and it's definitely not what leading nutritionists say, including our own.

meet the point

Many weight-loss programs focus only on calories. WeightWatchers® does that and more, nudging you toward foods that are higher in fiber, protein, and unsaturated fats, and lower in added sugars and saturated fats. xxx tk

Factors that raise a Points value* Added sugars / Saturated fats (the less-good-for-you kind) Calories are taken into account.

Factors that lower a Points value Fiber / Protein / Unsaturated fats (the better-for you kind)

Scan to save and track this recipe Eggs have 82% of your daily vitamin D (critical for weight loss), corn is a whole grain with more fiber than flour, and pico de gallo is a legit ZeroPoint vegetable. Think beyond broccoli! huevosb rancheros 3 why it’s GFY It helps make losing weight easier—so you can reach your goals and stay there. No tracking water or non-starchy veggies to add daily Points® A streamlined ZeroPoint ™ foods list for every member Your new tailored Points Budget An easierto-navigate app introducing our simplified program

think fast nutritious + Sure, we use whole-wheat pasta, but the secret’s in the sauce. Tomatoes contain the antioxidant lycopene, plus vitamin C to boost absorption of iron in the beef.

has carrots and onions, too, for an extra ZeroPoint veggie kick. Wendy’s 6 Grilled chicken sandwich 9 Junior cheeseburger deluxe with all the veggie toppings 7 * Cup of chili Chick-Fil-A 0 Grilled Chicken Nuggets (Add Zesty Buffalo Sauce for 1 Point) 6 Market Salad with Grilled Chicken 4 * Grilled Chicken Cool Wrapwithout dressing (add Honey Roasted BBQ sauce for 2 Points) Chipotle x * Salad: Lettuce base, black beans, fajita vegetables, and all the salsas, plus regular steak, and guacamole. x Bowl: Light serving of brown rice, chicken, veggies, guac, and all the salsas x Tacos: 3 shells, sofritas, beans, veggies, and salsas we love fast food Three popular chains. Nine nutritionistapproved picks from Angela Goscilo, WeightWatchers registered dietitian and CDN. Zero deprivation. Linguine with tomato meat sauce 7 why it’s GFY * Packed with fiber and protein so you stay fuller, longer!

Scan to save and track this recipe

we also love veggies

2023 is the year of the rabbit, but please don’t eat like one.

Veggies add bulk, not Points, to meals and just seem to taste better piled onto:

tacos, tostadas, & burritos

Add lettuce, chopped tomatoes, diced bell peppers, radishes, and/or pico de gallo

pizza

Add fresh, peppery arugula

pasta

Add spaghetti squash, or spiralized zucchini or butternut squash

wraps & sandwiches

Add unsweetened pickle slices, tomato slices, coleslaw mix, cucumber slices, shredded lettuce, or baby spinach

nachos

Add mini bell or sweet peppers

*Cravings Stat & Antioxidants in Chocolate: Antioxidants & Redox Signaling. (2011). “Cocoa and Chocolate in Human Health and Disease.” https://www.ncbi.nlm.nih.gov/pmc articles/PMC4696435/

*Effect of Restriction on Cravings: International Journal of Eating Disorders. (2005). “The effect of deprivation on food cravings and eating behavior in restrained and unrestrained eaters.” https://pubmed.ncbi.nlm.nih.gov/16261600/

Peanut butter &

cookies 3

bottom line? have a cookie or two, & move on. Chocolate on its own makes up 49% of food cravings. But research shows denying yourself a certain food can make you want it more. cravings?

Our recipe uses chickpeas, which kiss each cookie with protein and fiber to keep you fuller, longer. We also swapped creamy peanut butter for powdered to cut 1 Point and 3 grams of fat per cookie.

chocolate chip

why it’s GFY

what I eat in a day

WW MEMBER NIKKI M. -72 lb^

Breakfast

Fiber One brownie / Banana / Egg bake with chicken sausage, spinach, onion, pepper and hash brown potatoes / 2 slices of Ezekiel toast Snack

Chicken snack stick and grapes

Lunch

Wrap with grilled chicken, light cheese, pepper, onion, and zucchini, queso, and Taco Bell sauce

Dinner

Chili mac and cheese (Banza elbows, vegan nacho dip, cashew milk), turkey chili (with Flavor God Garlic Lovers seasoning) / Honeycrisp apple

Dessert

Creami (homemade ice cream) with Fairlife chocolate milk, a Reese’s peanut butter cup, and sprinkles

*People following the WW program can expect to lose 1 to 2 pounds per week.