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weekly12TH JULY, 2015

WEEK 28

“Changing the way I cooked was good for my family too.” – Nicole Esler,

member

Our new food preferences can

help you do Weight Watchers your way

YOUR STYLEEat to

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feature

To make things even easier for members requiring a special diet, in 2015 we introduced icons next to all our meal ideas and recipes in our program material, including our fabulous cookbooks. Let’s take a closer look at gluten-free and lactose-free.

Gluten--freeIn recent years, the number of people following a gluten-free diet has increased. And with that the number of foods available labelled as gluten-free – there are even whole aisles in supermarkets dedicated to them.

Gluten is a protein found in certain cereal grains, including wheat, rye, barley, triticale and oats, but it also sneaks into many foods, additives and ingredients made from these grains – even beer made from barley! Cereals

containing gluten must declare it in the ingredients listing.

It’s very important to see a health professional for a proper diagnosis before cutting gluten from your diet. It’s become popular to adopt a gluten-free diet because of a belief that it will help trim the waistline. But there’s no clear evidence that going gluten free will give a weight-loss advantage.

Lactose--freeLactose intolerance is a digestive problem where the body is unable to digest lactose – a type of sugar mainly found in dairy products like milk. Lactose intolerance can cause abdominal pain or bloating and is quite common. It’s different to a milk allergy, which is an immune response to

One of the great things about the Weight Watchers Program is that we are constantly

adapting to meet your needs – for example the new icons we introduced for 2015.

YOUR STYLEEat to

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Look for the icons!Need help fi nding the meals that are right for you? In all our latest cookbooks you’ll fi nd our food preference icons that can help you quickly and easily identify the meals that fi t your preferences.

On our website you can also fi nd meal ideas sorted by preference that you can track at the click of a button. There are also shopping lists and videos to help you with your meal planning and prep. How cool is that!

Filling & HealthyDon’t want to count ProPoints values all the

time? Choose recipes with the Filling & Healthy symbol, make small adjustments if necessary, then just eat and enjoy.

VegetarianThese recipes don’t contain meat or fi sh, but may have

dairy products or eggs. Some may be suitable for vegans.

Gluten--freeThese recipes either don’t contain any gluten or a

gluten-free ingredient is available. Check the ingredients list of all packaged food to be sure and take care with cross-contamination.

MediterraneanThese recipes mirror the Mediterranean diet, which is

associated with reduced disease risk. They are brimming with vegetables, fruits, beans, wholegrains, nuts, olive oil and fi sh.

Lactose--freeRecipes with this symbol are free from high-lactose dairy

products or use a dairy substitute, or a lactose-free ingredient is available.

the proteins in dairy products. However people with lactose intolerance can usually tolerate a certain amount of lactose a day. So there’s no need to go completely dairy free. Some probiotic yoghurts and many hard cheeses are tolerated really well and are a great source of calcium. And there are also some lactose-free milk varieties available if you don’t like the taste of calcium-fortifi ed alternatives, like soy milk.

Recipes with the Weight Watchers Lactose Free symbol do not contain high-lactose content dairy products, but use a dairy-free substitute such as soy drink, or a lactose-free substitute as available. They are not designed to be completely dairy or milk free and may contain small amounts of hard cheese. People on a special dairy-free or milk-free diet will need to check each recipe for appropriateness to their individual requirements.

With lactose intolerance we recommend guidance from a health professional such as an Accredited Practising Dietitian. They can help you fi nd your tolerance limits and ensure you meet daily nutrient requirements.

ry products. However e intolerance can usually

k

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Healthy image

Experiment with flavours

DIAMOND COACH ROSA CARUANA RECOMMENDS…Experiment with something you haven’t tried before. The more interesting you make your meals, the more likely you are to be satisfi ed by them!

Managing injury

the latest research & TIPS

Refresh your routineFROM WEIGHT WATCHERS FITNESS TRAINER NEIL RUSSELLSometimes you aren’t going to feel like counting repetitions or counting down minutes and seconds in your work out – and that’s okay! Incidental or non-structured exercise can be a great, refreshing alternative for cardiovascular training. Get down to the beach or a park and play with your kids, or hike down to a secluded spot with your partner or friends. Incidental exercise doesn’t have to be mundane day-to-day tasks that slightly elevate your heart rate – they can be exciting lifestyle experiences that will leave you with fond memories and help you lose weight.

FROM WEIGHT WATCHERS NUTRITION ADVISOR EMMA STIRLINGIn response to concerns about eating disorders and unattainable images, France is looking like joining Spain, Italy and Israel in banning underweight, stick-thin

models. The proposed law would prohibit them from working the catwalks with a low BMI. This is great news for healthy-weight crusaders like us.

FROM WEIGHT WATCHERS PROGRAM DIRECTOR MARTHA LOUREY-BIRDExercising around an injury? Before you begin any exercise program, make sure you have clearance from a health professional. If you have a pre-existing condition

or are very overweight, low-impact activities such as swimming, Pilates, walking, pool exercises and cycling might be best. If you do experience pain or injury while exercising, stop immediately and seek professional advice. You may need to rest or get treatment, and the sooner the better.

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PROFILE

Nicole Esler

before

When Nicole started cooking healthy and nutritious family meals, her sons got inspired as well.

When I fell pregnant with my fi rst son, Bailey, who’s now 11, I’d just turned 20. I didn’t know much about healthy eating and that’s when I started putting on weight. My weight went up and down for years. In 2012, my mum was doing Weight Watchers online and she was struggling a bit, so she asked me to sign up too. I turned 30 that year, I had fi nished having kids, and really felt it was my time. It wasn’t long before I was losing weight and feeling really good.

Before I joined Weight Watchers, we ate a lot of takeaway. When my kids were small, it seemed easier to get hot chips rather than make a salad sandwich. I really had no system with my cooking. Now, I cook at least four nights a week using the Weight Watchers cookbooks, and I’ll have a salad roll on the other nights. I try to put a healthy spin on family favourites – Bailey loves chicken parmigiana, so I make low ProPoints values crumbed chicken breast.

Making changes to the way I cook wasn’t just for me; it was about my husband and sons, Bailey, Kyan, 10, and Tayte, 4, too. Discovering a love of cooking was defi nitely one of the major factors when it came to my weight loss. I’m responsible for feeding my family and I had to make sure it worked for us all. The kids love to fl ick through the cookbooks and pick what

they’d like to eat. Kyan cooks with me and it’s lovely to have that special time.

People say healthy eating is expensive but if you’re organised it doesn’t have to be.

I plan dinners two weeks in advance and stick to a budget. I’m now more adventurous with cooking. And things that were never part of my food plan, such as salmon and asparagus, are now on the menu regularly.

LOST36kgIN 11

months

6

Banana & vanilla cupcakes with passionfruit icing

1½ cups (225g) self-raising flour ½ tsp bicarbonate of soda ⅔ cup (150g) brown sugar 80g Weight Watchers Canola

Spread, melted 1 tsp vanilla essence▲ 1½ cups mashed ripe banana

(see note)▲ 2 eggs, lightly whisked 1 cup (160g) icing sugar▲ 3 tsp passionfruit pulp

1 Preheat oven to 180°C or 160°C fan-forced. Line 18 holes of

2 x ⅓-cup/80ml capacity muffi n tins with paper cases.

2 Combine fl our, bicarbonate of soda and brown sugar in a medium bowl.

Combine spread, vanilla, banana and eggs

ProPoints VALUES PER CAKE | MAKES: 18 | PREP: 15 MINS

COOKING TIME: 15 MINS + COOLING

in a jug. Add banana mixture to fl our mixture and stir to combine.

3 Spoon mixture into prepared cases and bake for 12–15 mins or until a

skewer inserted in the centres comes out clean. Set cakes aside in tin for 5 mins before turning out onto a wire rack to cool completely.

4 Meanwhile, sift icing sugar into a small bowl. Stir in enough passionfruit

pulp to make a smooth spreadable paste. Spoon over top of cooled cakes. Serve.

NOTE: You will need 3 large over-ripe bananas for this recipe. TIP: Store cakes in an airtight container for up to 3 days or freeze (without icing) for up to 1 month.

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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ULTIMATEcomfort food cookbookMMM! FEEL-GOOD FOOD THAT’S GOOD FOR YOU.

With Weight Watchers you’ll learn that ‘no’ isn’t in our vocabulary. Inside we’ve given 70 of the most popular comfort-food recipes a healthier makeover so you can still indulge in meals that make you feel good. Feel like pasta? We say ‘go for it’. If you have a craving then this book has the answer – from cheesy pasta and sticky pork ribs to crumbed chicken and chocolate puddings, you can now say ‘yes!’ to real food with real fl avour.

this week’s action...What’s your food preference? Write about it below, along with some of your favourite meals that are characteristic of your style.

NEXTWEEKLove a good takeaway? Next week we’ll show you how to get that Friday feeling with takeaway-style food made at home.

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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