WEEKLY. good. time. all in WEEK 22 MAKE EXERCISE WORK FOR YOU I ONLY HAVE ONE LIFE TO LIVE, SO I NO LONGER SWEAT THE SMALL STUFF.

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1 WEEKLY 29 MAY 2016 WEEK 22 I ONLY HAVE ONE LIFE TO LIVE, SO I NO LONGER SWEAT THE SMALL STUFF. Morag Gray, member good all in time MAKE EXERCISE WORK FOR YOU

2 WW SUCCESSFUL SLIMMER Fit, strong and cancer-free AFTER A SHOCK CANCER DIAGNOSIS, MORAG GRAY WAS INSPIRED TO MAKE HER HEALTH AND HAPPINESS A PRIORITY AND SHE S NEVER FELT BETTER. BEFORE Something wasn t right. For more than two years my doctor assured me there was nothing to worry about, but there was a little lump on the side of my face. I always woke up feeling off and I had a gut feeling. I knew. Fast-forward to a check-up with a different doctor, a whirlwind trip to a specialist and being rushed into surgery, the results came in: there was a malignant tumour in my salivary gland. I had cancer. LIFE CHANGED IN AN INSTANT Everything changes after being given news like that. You start to think about all these crazy things: How did this happen to me? Why is this happening to me? Who s going to look after the kids? But, 30 radiation treatments later squeezed in during the school holidays and after work and everything changed again for me. Most of all, my outlook took a turn. Before the diagnosis, I wasn t happy being overweight. But back then, I was more worried about my image and how I looked. After finishing my radiation treatment, my health and happiness became the most important thing. I d done WW a few times before and had always dropped kilos, but I d never hit my Goal weight. I wanted to be successful this time, so tracking my food using the WW phone app, planning my meals and listening to my body were key. I wouldn t let a bad day turn into a bad week or month. If things didn t go to plan, I d tell myself it was okay and I d start fresh the following day. TAKING ME TIME Having a strong support network is essential to getting me time. My family continues to be wonderful, especially after everything I ve been through. My husband Mansell, 43, and I have made so many positive changes together, including walking regularly. On Sundays, we re no longer sleeping in and lazing around we re up at 6.30am. It s wonderful doing this as a team. And he s now lost 20kg! My son Daniel, 21, cooks for us one night a week, and my 2 weightwatchers.com/nz

3 Lost 24.5kg in 55 weeks daughter Nicole, 19, helps out with the housework. They might sound like little things, but they make a big difference to me it gives me time to exercise or do something for myself. Before, I never used to take time out. Now, I understand that self-care is vital. I love my nightly bubble bath, seeing friends for coffee and spending time with family. Nowadays, I make time for myself even if it s only for five minutes. I m two years cancer-free. I only have one life to live, so I no longer sweat the small stuff. I ve stopped worrying about doing the dirty dishes I ll go have that coffee with friends instead. I m living life again and it s empowering. I m in control of my life, I m in control of my weight and I m in control of my health. It s wonderful. weightwatchers.com/au 3

4 GO THE DISTANCE Getting to your Goal weight is one thing, but staying there is another thing altogether. To future-proof the healthy lifestyle you re living today, actively taking steps to feel good now will help your weight loss stick. Here s how:- Sleep: It must become a priority. If you re 1 tired and cranky all the time, healthy choices are the furthest things from your mind. Celebrate: Reward yourself for every step 2 in the right direction. Are your jeans a little loose? Finally, something saggy to celebrate! Acknowledge the effort you put in to make this happen. Connect: Never underestimate the power of 3 cheerleaders ongoing support will help you when your motivation dips. Click on the WW app s Connect icon now and scroll through future friends are waiting to give you a boost. ABOUT TIME There s no consistent evidence that exercising at a particular time will magically help burn more kilojoules. Want a fitness routine you ll follow? Just find a time that works for you. EARLY BIRDS It s a little extreme but if you want to make sure you ll exercise at sun-up, sleep in your workout clothes. You can just get up and go. If you like to eat breakfast before training, prep it the night before. Plan to meet a fellow early-exerciser it s harder to hit snooze when you know a friend s waiting. NIGHT OWLS If you re walking or running at night, wear reflective workout gear for safety. Plan dinnertime so you re not heading out for a vigorous workout on a full stomach. Australia s Sleep Health Foundation recommends finishing your workout two hours before bedtime to increase your chances of nodding off easily. 4 weightwatchers.com/nz

5 WW YOUR WAY TRENDING NOW: Getting uncomfortable! Talking about our bowels is never pleasant, but as bowel cancer is Australia s second biggest killer and New Zealand s most-diagnosed cancer, we want to shine a light on Bowel Cancer Awareness Month, which kicks off this week. Changing your diet (especially by upping your fibre) and boosting your physical activity could reduce your incidence of the disease by 75%, not to mention help you lose weight. EAT WHAT YOU LOVE At WW nothing is off the menu, but this doesn t mean everything healthy has to show up on your plate, either. If you want to make permanent changes to what you eat, trying to force-feed yourself certain foods won t work. For example, not into broccoli? No worries. Okay, yes, broccoli is packed with protective cancer-fighting compounds known as sulforaphanes, but these are also found in other vegies, such as bok choy, cabbage, kale and rocket. If you want healthy eating habits to stick now and into the future, then finding your favourites, as well as a little experimentation (when is the last time you tried something new? You never know ), is the way to go. weightwatchers.com/au 5

6 For more super-healthy wholefood recipes, grab a copy of the latest WW cookbook, EVERYDAY WHOLEFOOD LEMONY LAMB TRAY BAKE SmartPoints VALUE PER SERVE: 7 SERVES: 6 PREP: 20 mins COOKING TIME: 45 mins O 500g baby (chat) potatoes O 1 bunch fresh oregano O 1 lemon 1½ tsp sea salt flakes 1kg lean boneless lamb leg roast, fat trimmed 1 tbs olive oil O 3 zucchinis, thickly sliced O 250g cherry truss tomatoes ½ cup (60g) pitted Sicilian olives 1 Preheat oven to 200 C or 180 C fan-forced. Place potatoes and 2 tablespoons water in a microwave-safe bowl. Microwave, covered, on High (100%) for 6 minutes or until tender. Drain. Refresh under cold water. Drain. 2 Meanwhile, remove leaves from half the oregano sprigs. Discard stems and finely chop leaves. Finely grate rind from lemon, then cut lemon into 8 pieces. Combine chopped oregano, rind and sea salt in a small bowl. Season with pepper. 3 Tie lamb with unwaxed white kitchen string at 5cm intervals. Heat oil in a flameproof baking dish over medium heat. Cook lamb, turning, for 10 minutes or until browned. Add potatoes, zucchini and lemon pieces to dish. Sprinkle lamb and vegetables with oregano salt mixture. 4 Bake for 15 minutes. Add tomatoes, olives and remaining oregano sprigs and bake for 10 minutes or until potatoes are golden and lamb is cooked to your liking. Serve. SERVE WITH: 0 SmartPoints value mixed salad leaves and Lebanese cucumber, drizzled with lemon juice. O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy. 6 weightwatchers.com/nz

7 ASK OUR EXPERT WEIGHT WATCHERS EXERCISE SCIENTIST MARTHA LOUREY-BIRD IS HERE TO HELP. Q I want to build strength and tone in my upper body. What are some good exercises I can do without having to go to the gym? Bronwyn Waterfall, via There s plenty you can do A without going to a gym, such as using your own body weight for push-ups, or using items around your home, such as bottles of water for bicep curls. As well as trying the workouts published in each issue of WW magazine, head to our fitness content at or nz and check out more of our workouts for specific exercises that strengthen and tone your upper body. NEXT WEEK Boosting your weight loss on the weekends is more doable than you think. Do you have some ideas about the Weeklies? We d love to hear them! us at: weekly@weightwatchers.com.au SMART SNACKING WITH OUR YUMMY WW COOKIES Go ahead and put your hand in the cookie jar! These delicious cookies are individually wrapped for convenience and portion control, offering you a yummy, Plan-friendly snack every time. You can savour them as an accompaniment to your morning or afternoon tea, or share them with your friends when they drop by unexpectedly. Best of all, each cookie is worth only 3 SmartPoints per serve! Available in Fruit Muesli or Berry Choc flavour. AU$5.65/NZ$5.80 weightwatchers.com/au 7