1
weekly19TH JULY, 2015
WEEK 29
“The hardest part for me was admitting I couldn’t do it alone.”– Kelly Karlson,
member
Get that Friday feeling by making takeaway--style meals at home
Fakeaway!LET’S GET
2
feature
Takeaway food is a great way to enjoy cuisines from around the world without having to book a table and dress up. It’s okay to get takeaway on the odd occasion (that’s what the weekly allowance of 49 is for!) but you can make takeaway-style food at home that’s not only delicious but also cheaper and better for you. It’s not as easy as picking up the phone but the ProPoints value saving makes it totally worth it. Here are our best tips for creating your very own fakeaway.
Thai TIMEDish selection You can’t go to a Thai restaurant or takeaway without having a delicious aromatic curry, but it comes at a big ProPoints cost. Do it at home and you can have your curry and eat it too.
COOK SMART IDEAS ● For the curry Buy lean cuts of meat or
some fresh seafood to make the hero of your dish. Partner it with lots of crisp vegetables like snowpeas and broccoli, and fl avoursome add-ons like ginger and fresh basil – Thai food is all about the fresh produce and herbs. Replace some of the
Get that Friday feeling by making your own takeaway-style meals at home. We show you how it’s done.
coconut milk with stock to get a rich sauce without the extra ProPoints values.
● For the rice If you don’t have many ProPoints values to spare, you could swap traditional rice for caulifl ower rice. Simply put caulifl ower through a food processor until fi nely chopped and then toss in a wok with a little water or oil.
● Tip If you really want white rice, go for it! But you can up the nutritional value and save a few ProPoints if you opt for brown.
● Bring it to life Make the meal feel more traditional by investing in some decorative Thai bowls and spoons. It’s like food Feng Shui (and yes, we know it’s not Thai but the fact remains that food tends to taste better when you have the right utensils).
Italian INDULGENCEDish selection When anyone mentions Italian food, pizza and pasta – the Italian takeaway staples – immediately come to mind. The problem is they tend to be massive serves with plenty of cheese and oil. You can still get amazing fl avour by doing it yourself, while pocketing more than a few ProPoints values to put towards your weight loss.
COOK SMART IDEAS ● For the pasta Create a low ProPoints
value meal by making zucchini pasta or using a konjac pasta. That way you can spend more on the sauces and extras. A tomato passata can be made into a showstopper by adding ingredients like fresh basil, olives and chunks of grilled
Fakeaway!LET’S GET
3
eggplant and capsicum. If a creamy sauce is your thing, try using silken tofu as a base. Put it through a food processor with basil, garlic, lemon juice and a dash of robust olive oil, mustard and seasoning (perfect for a vegetarian or vegan, too!).
● For the pizza Use a wholemeal fl at bread for the base or a single serve traditional base for portion control. Load up on vegetables like mushrooms, baby spinach and capsicum, and choose lean meats or fi sh. Fresh herbs and extras like chilli are great ways to add powerful fl avour hits. Use a mix of cheeses on top like mozzarella mixed with parmesan and reduced-fat cheddar – it’ll give a stronger fl avour and you won’t have to use as much.
● Bring it to life Serve your pizza on a wooden board or serve your pasta in shallow restaurant-style bowls.
The local fish & chip shopDish selection Everyone should have a stand-out fi sh and chips recipe for when nothing else will do. The versions at your local shop tend to be a calorie bomb that can make it hard to stay on plan. The great news is that you can create delicious versions of this dish at home that’ll please even the most die-hard fans of the original.
COOK SMART IDEAS ● For the chips Hand-cut regular potato
or sweet potato into chips and coat with a layer of spray oil. Sprinkle with coarsely ground rock salt and some dry or fresh rosemary. Bake until tender and browned.
● For the fi sh Buy good-quality fresh white fi sh (it’s the show stopper of good fi sh and
Do it the Weight Watchers wayWant to fi nd recipes for your fakeaway night? Log onto the Weight Watchers website where you’ll fi nd plenty of takeaway-style and restaurant-style cuisines like tandoori chicken, green fi sh curry and sweet and sour pork. And the ProPoints values are already worked out for you!
chips, after all!). It’ll taste great grilled with a dash of oil and seasoning. If you want to go traditional batter, try dipping your fi sh in whisked egg and coating in polenta that’s had a small amount of parmesan mixed into it – very tasty and gives a great crunch.
● Tip: Serve with a Filling & Healthy salad to up the nutritional value of your meal and add bulk.
● Bring it to life Make it a genuine experience by serving your fi sh and chips on a layer of newspaper lined with baking paper.
eh
nal fi shtinmall
h g ll
BON APPETIT
4
newsbite
s
Couch potato cooks?
FROM WEIGHT WATCHERS NUTRITION ADVISOR EMMA STIRLINGA study published in Appetite journal has revealed it’s best to jump off the couch after a cooking show on TV and get cooking. The TV “doers” in the study
had a lower BMI than TV “viewers” who simply watched and didn’t follow through.
Your ultimate eat--out companion
Our Eat Out guide has some great fakeaway recipes and even tells you the takeaway equivalent – so you can feel even better about how many ProPoints values you’re saving. If you do want to get real takeaway or eat out, there’s also a save
and splurge guide so you can make wise decisions. And of course it always contains a comprehensive listing of all your favourite eateries and cuisines. Grab a copy today!
FROM WEIGHT WATCHERS PROGRAM DIRECTOR MARTHA LOUREY-BIRDThe lower half is the trouble area for many women, where they put the weight on fi rst and lose it last. But unfortunately you can’t spot-reduce fat from
one place only. For best results you need to both reduce the layer of fat over the top and tone the muscles lying under the fat. You can achieve this by burning up fat stores and working muscles through cardio and resistance exercise and a healthy eating plan.
Targeting trouble spots
the latest research & TIPS
GymLESS fitnessFROM WEIGHT WATCHERS FITNESS TRAINER NEIL RUSSELLThink not having a gym membership is a massive disadvantage? Think again. Access to a gym is useful for reaching your fi tness goals, but it’s not necessary. For every exercise in
the gym there is an equivalent that can be performed at home using your body weight or basic inexpensive equipment. Check out the Weight Watchers Fitness Hub to fi nd a home workout plan online that suits you, and overcome the obstacles that stand in the way of achieving long-lasting weight loss.
5
PROFILE
Kelly KarlsonWhen she decided to put her health and happiness fi rst, Kelly not only lost weight but gained a wonderful new life as well.The fi rst time I tried to lose weight was during my university days, which was tough because of the drinking and socialising. The second time, I just wasn’t in the right frame of mind. But the third time, I knew I wanted to lose weight for good.
My trigger was just feeling really unhappy. I was in a great new relationship and I knew I wanted it to last for a lifetime. I wasn’t helping my relationship or myself by overeating and being depressed. While my partner – now my husband – loved and accepted me just as I was, my size 16–18 clothes weren’t fi tting any more and I thought, “I’m young, I want to wear fashionable clothes, and I’m not going down this road for the rest of my life!”
The hardest part was admitting I couldn’t do it alone. I wasn’t strong enough to say, “I won’t eat that.” In fact, I was hiding my food, secretly eating in my car when no-one was around. What I’ve found is that I need to keep going to weekly Group Coaching in order to stay on track. I need to hear other people’s stories and be around people who are on the same page. The easiest part of it for me was counting ProPoints values and portions – it may seem diffi cult at fi rst but I really like it. It’s a smart system and makes it really easy for me to plan meals.
A change I made was to fi nd healthy foods that really excite me. I love curried egg on rice crackers with a carrot on the side for lunch. Fresh dates are a great 0 ProPoints value treat. I’m always trying new things, too.
before
I got engaged a few months after I joined Weight Watchers. At that stage I’d only lost 8kg, but by my wedding day I had lost 21kg. I wanted to be the best person I could possibly be and on my wedding day, my dress fi tted beautifully and I felt fantastic.
Since reaching Goal my life has changed dramatically. I’m active and I’m no longer hesitant to try new things. I’ve done a 5km run, a 10km run, and my next goal is a 14km run – I’ve already signed up. I’m also doing the Sydney Tower Stair Challenge in August with a group of Weight Watchers friends. But my biggest goal is to be fi t and healthy for my kids. I feel more carefree. I used to avoid mirrors but now when I see my refl ection, I say to myself, “Good job, you’ve done well.”
LOST25.9kg
IN 2 years
6
Oven--braised pork in pear cider
700g piece lean pork neck, fat trimmed
▲ 1 brown onion, thinly sliced ▲ 2 garlic cloves, crushed ▲ 1 tsp finely grated fresh ginger ▲ ½ tsp ground cinnamon 1 cup (250ml) pear cider ▲ 2 cups (500ml) skim milk 1 cup (250ml) chicken stock▲ 1 cup (170g) instant yellow polenta
1 Preheat oven to 160°C or 140°C fan-forced. Tie pork at 5cm intervals with
unwaxed white kitchen string to create a fi rm, even shape (see tip). Lightly spray a large fl ameproof casserole dish with oil and heat over medium–high heat. Cook pork, turning, for 5 mins, or until browned. Transfer to a plate.
2 Reduce heat to medium. Cook onion, stirring, for 5 mins or until softened. Add
garlic, ginger and cinnamon and cook,
ProPoints VALUES PER SERVE | SERVES: 4 | PREP: 20 MINS
COOKING TIME: 1 HOUR 45 MINS
stirring, for 30 secs. Stir in cider, scraping the bottom of the pan to remove any cooked-on bits. Return pork to pan and bring to the boil. Bake, covered, for 1 hour 30 mins or until pork is tender.
3 Meanwhile, combine milk and stock in a medium saucepan over medium heat
and bring to the boil. Gradually stir in polenta in a thin, steady stream. Cook, stirring, for 2–3 mins or until thick and creamy.
4 Remove pork from dish and slice. Serve polenta topped with pork,
onion and cooking juices.
SERVE WITH: 0 ProPoints value wilted kale and steamed baby carrots.
TIP: Tying the pork stops it from falling apart during cooking and helps keep its shape. The meat will also cook more evenly.
RECIPE
Filling & Healthy foods are marked with a green triangle. These foods help fi ll you up and keep you healthy.
7
Limited EditionBarbecue Flavoured ChipsThese soy, potato and wheatsavoury snacks are a great replacement for regular chips. Enjoy them at home or on the go at only 2 ProPoints value per pack.
this week’s action...What takeaway dish could you cook at home and how would you do it? Write it below along with how many ProPoints values you could save.
NEXTWEEKNot getting the results you expect? Next week we show you how to reinvigorate your workout to get the results you deserve.
Have an idea for a feature or just have some feedback about the Weeklies? We want to hear from you!
Contact us at: [email protected]
Lets you cook with up to 80% less fat*
Visit www.philips.com.au/airfryer for more information* Compared to fresh chips prepared in a conventional Philips fryer
A great tasting, crispy result that even removes excess fat during cooking.
The promotional off er commences on 01/07/15 at 9.00 am AEST and ends 11:59 pm AEST on 31/07/15 (Promotion period)
HOW TO CLAIM YOUR MONEY BACK
Purchase one (1) of the Eligible Philips Kitchen Appliance Models* (See table below) and follow the steps:1. Complete this claim form. No photocopy or any other version of
this form will be accepted2. Complete all sections on this form and tick cash back amount
corresponding to your model3. Post the completed claim form with:
A copy of your purchase receipt (please retain original); Barcode cut out from product’s packaging
TO: Exclusive Cash Back Promotion for Weight WatchersPO BOX 6422, BAULKHAM HILLS BC NSW 2153
so that it is received no later than 5:00pm on 15/08/15.
*ELIGIBLE PHILIPS KITCHEN APPLIANCE PRODUCTS AND THE CASH BACK VALUES ARE AS FOLLOWS:
For full Terms and conditions, please visit www.weightwatchers.com.au/philipscashback
Successful claimants will receive their Cash Back amount in the form of a cheque mailed to the address provided on the claim form or via EFT where applicable. Cash Back will be received for eligible Philips Kitchen Appliance models as indicated in table on the left.
PLEASE PRINT CLEARLY
First Name: Last Name:
Address:
Suburb: State: Postcode:
Daytime Telephone/mobile: Gender M/F:
Email: Age:
Model Purchased: Receipt No:
Purchase Price: Date of Purchase:
Store Name: Store Location:
I would like to receive payment via electronic funds transfer (EFT)
Account Name:
BSB: Account number:
Bank Institution:
I understand that by submitting a claim that Weight Watchers or Philips Saeco may contact me for future promotional, marketing, publicity, research and profi ling purposes.
The Promoter is Philips Saeco Australia Pty Ltd (A.B.N 87 124 670 917) of 65 Epping Rd, North Ryde, NSW 2113.
Consumer Promotion support is available at: 1300 363 391
Model Cash Back
1 x Avance Airfryer XL HD9240/30 or HD9240/90 entitles a Claimant to
$50
1 x Viva Airfryer HD9230/50 or HD9230/20 or HD9220/20 or HD9220/40 or HD9220/50 entitles the Claimant to
$30
Exclusive cash back promotion for Weight Watchers!
Philips Airfryer
