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weekly18TH JANUARY, 2015

WEEK 03

“they tellme I look

so happy!”Emma

Dickinson,member

HOW PLANNING AHEAD CAN TAME YOUR APPETITE

PLAN YOUR ROUTE TO SUCCESS

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feature

Planning ahead can keep a lid on hunger and help you make healthier choices. Here’s why and how to start a meal plan today.

plan your route to success

It might sound a bit mad, but a good tip for losing weight is making sure you’re eating regularly. Why? Because when real hunger pangs strike, our good intentions can fall away and we’re more likely to eat anything that’s in sight – and that won’t always involve great choices.

You can think of this a bit like a petrol tank in a car. You don’t want to run on empty and you don’t want to overfi ll, so your aim should be to keep between a quarter and three quarters full.

How do we do that? The best way we know is by creating a meal plan.

How to get from A to BSet out on a successful week by building a weight loss-friendly meal planner that helps you reclaim control of your surroundings. Writing a plan of how you intend to spend your ProPoints values for the day or week ahead may take a few minutes but it has a great many advantages – especially for your weight loss. Here are six good reasons why:

1 Planning makes you more likely to makehealthier choices, since you’re not making

decisions about what to eat when you’re already hungry.

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2 A plan helps you to prioritise gathering ingredients, prep the food and, most

importantly, enjoy your meal.

3 Planning helps keep your hunger and energy levels even and predictable

throughout the day. We recommend you eat at sensible intervals – with no more than four hours between meals or snacks – so you are never physically ravenous.

4 A good plan saves you ProPoints values. When you already know how you are

going to eat each day, you can manage your daily and weekly ProPoints values allowance more effectively, and Tracking will be easier.

5 Planning ahead saves you money. As well as working out in advance how you’ll

spend your daily ProPoints values budget and your weekly allowance, you can also make sure you keep within your fi nancial weekly shopping budget.

6 A plan saves you time. You can shop once according to your plan, so there’s no need

to make repeat trips to the supermarket.

Planning toolsWeight Watchers has made planning ahead easy. Our Your Food Your Way book contains 27 different meals that you can mix and match for breakfast, lunch and dinner. And each meal has the ProPoints values worked out for you, so all you need to do is add up your ProPoints values and Track them against your budget. Each meal is also marked with a symbol that tells you if it’s gluten free, lactose free, vegetarian, Mediterranean or Filling & Healthy – so however you choose to eat, we have it covered. There’s more to explore online at www.weightwatchers.com.au/mealplans where you’ll fi nd great meal ideas to suit a range of eating styles. The best part is you can Track them straight into the Plan Manager, so planning just got a whole lot easier!

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25/08/2014 12:32:04 PM

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newsbite

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the latest research & TIPS

PUZZLE

Are you cooking up some fabulous new Weight Watchers family meals? Doesn’t it feel good to serve up recipes that keep you on track and the family happy too? Family meals are important and new research is showing this special time to connect together may even reduce the risk of cyber-bullying in kids and teens.

A FAMILY AFFAIR

RUN TO THE HILLS

Find a word

Sit on the edge of an exercise ball with your feet placed fi rmly fl at on the fl oor, hip-width apart. Support the back of your head with your hands and lower your body so yourlower back is supported by the ball. Engage your abdominal muscles as you lift and lower your shoulder blades to a 45-degree angle. Exhale as you lift up and inhale as you lower. Repeat this movement.

DO CRUNCHES ON A FITBALLHOW TO…

& TIPPPPPPPPPPPPPPPPPPPPPPPSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS& TTTTTTTTTTTTTTTIPSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

HOW TOHOW TO

P R O P O I N TL Y A U P M J AW E I G H T A SB I A X J G D TU R N D M N B YF I T N E S S QA H Q P E R U EX J S Y A R J YY H A M K I L O

PROPOINTLEADERFITNESS

WEIGHTTASTY

WINNER

SPENDKILO

Most fi tness mags and running plans recommend hill training to improve running. But is there any science behind it? There is now! A study from South Dakota University in the US has shown that running uphill can improve overall running performance.Is it time for you to runfor the hills?

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boating or camping. My partner Mick and I also entertain a lot more at home and go to friends’ houses for home-cooked meals. It makes it much easier that way to serve up healthy foods and control my portions.

I reached Goal in February 2012, and have maintained since – even after Mick and I moved to Rockhampton last year. Doing Weight Watchers has also been good for our relationship – Mick and I always go walking together, which is a great time to talk about what’s happening in each other’s lives.

A lot of people tell me I look so happy – and I certainly feel that way. Each time I slipped up, they’d tell me to keep going. My leader, Sue, also helped me with new tactics each week, like checking my portion sizes or making sure I was T racking accurately. My partner, Mick, also learnt the ProPoints values of foods so he can make meals for me when I’m on the go.

PROFILE

LOST16.3kgIN 2.5 YEARS

emmadickinson

before

Try and try again is Emma’s motto for her healthy eating and exercising routine.I was brought up in a healthy family – Mum put good food on the table and I always ate in moderation. But after moving away from our family home to go to uni in another town, I developed a typical uni social life, not paying any attention to food and eating lots of cheap pizza. I gained weight and felt really uncomfortable in my clothes.

Then I realised that if I didn’t do something about it, my weight was going to get worse. So my housemate and I decided to join Weight Watchers together, which was the motivation I needed at the time.

I lost about 15kg, but then I graduated from university as an occupational therapist and moved to another town for work. I met new people and had more income so I could afford to eat out more. The new routine saw my Weight Watchers lifestyle fl y out the window. Slowly I put most of the weight back on and I started feeling self-conscious again. I hated how I looked in photos. So I re-joined Weight Watchers.

This time it was for good: I had to fi nd a lifestyle I could maintain no matter where I was, so that a change in routine wouldn’t throw me again. It took me a while to reach Goal because I kept having little slip-ups. The turning point was when I started to live and breathe the Program everywhere I went.

Once my friends and family knew what I was trying to do, they helped me. Instead of socialising being about food, now I suggest more active things, like walking,

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TEX-MEX CHICKEN SCHNITZEL

2 tbs plain flour▲ 1 egg, lightly beaten ⅔ cup (50g) panko breadcrumbs 30g pkt taco seasoning▲ 4 x 120g lean chicken scaloppine, fat

trimmed (see note) 1½ tbs canola or sunflower oil▲ 400g pkt fresh shredded coleslaw mix

(see tip) ¼ cup (100g) 99% fat-free coleslaw

dressing

1 Place fl our on a plate. Whisk egg with2 teaspoons water in a shallow bowl.

Combine breadcrumbs and seasoningon a plate.

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

2 Coat each scaloppine in fl our, then egg mixture and breadcrumb mixture.

Place on a plate.

3 Heat oil in a large non-stick frying pan over medium-high heat. Add

scaloppine and cook, in batches, for2 minutes each side or until golden and cooked through.

4 Meanwhile, combine coleslaw and dressing in a large bowl. Serve

chicken with coleslaw.

NOTE: Chicken scaloppine is thinly sliced chicken breast. If unavailable, make your own by cutting 2 chicken breasts horizontally into 2 thin fi llets. Using a meat mallet or rolling pin, pound chicken between 2 pieces of plastic wrap until about 4mm thick.

RECIPE

Filling & Healthy foods are marked with a green triangle.

These foods help fi ll you up and keep you healthy.

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this week’s action...How are you going to plan ahead this week?

NEXTWEEKHarness your trigger foods and environments for weight-loss success.

Planning ahead just got easier with our NEW 2015 SHOP and EAT OUT guides. The SHOP guide contains the ProPoints values of thousands of supermarket foods, making it easy to create your shopping list. The EAT OUT guide contains most cuisines and also the ProPoints values of the foods served at your favourite restaurants and cafés, so you can plan how many ProPoints values you want to spend before you even walk in the door.

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

Contact us at: weekly@weightwatchers.com.au

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NEW 2015 SHOP AND EAT OUT GUIDES

Here in Bega, when we make our extra light cheese,+ we make sure it still tastes like real cheese. Made with real milk,

Bega Country Light Tasty is high on taste, but low on ProPoints.

Real Town, Real Cheese.

WEIGHT WATCHERS® for services and ProPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used with permission by Bega Cheese Limited. © 2014 Weight Watchers International, Inc. All rights reserved. +Contains 50% less fat than Bega

Tasty Cheddar Cheese which contains 34.7g fat per 100g. *The ProPoints values listed here were calculated at Weight Watchers using the most current nutritional information at the time of print.