Happier people make healthier choices — and that is a scientific fact.
This is why the pioneering WW Freestyle™ programme, from the brand formerly known as Weight Watchers, is so firmly rooted in helping you adopt a more positive, contented outlook on life — which makes it easier to reach your health, fitness and other personal goals.
‘The way you think drives the way you behave,’ says Zoe Griffiths, head of programme and public health at WW. ‘This is crucial to anyone embarking on a programme of positive change.’
As we’ll see on the following pages, mindset is one of the three vital elements of the Freestyle programme, along with healthy eating and fitness.
This tomato & mushroom pizza is just 6 SmartPoints per serving making it the ideal alternative to a takeaway pizza
Feeling positive about yourself and your goals for the future is key to success, says Zoe Griffiths, adding that regimens which leave you feeling deprived or punished are impractical and miserable.
Our special 16-page recipe pullout in Weekend magazine on Saturday showed how the Freestyle programme allows you the flexibility to include your favourite foods, including treats, in moderation.
And to prove that fun and food are not mutually exclusive, today we show you how being healthy the Freestyle way means you don’t have to give up such favourites as your Friday evening takeaways.
But instead of reaching for the phone and your usual menu, put one of our delicious ‘fakeaway’ recipes to the test — you’ll see how easy it is to reward yourself healthily.
TOMATO & MUSHROOM PIZZA
6 SmartPoints per serving
Serves 4
● 180g 0 per cent fat natural Greek yoghurt
● 180g self-raising flour
● 100g passata
● 1 garlic clove, crushed
● 1 tbsp basil, finely chopped, plus extra leaves to serve
● 80g light mozzarella, thinly sliced
● 100g mushrooms, sliced
● 2 large vine tomatoes, thinly sliced
● Green salad, to serve
Preheat the oven to 220c/200c fan/gas 7. Heat a baking sheet in the oven. Mix the yoghurt and flour together to form a dough, then shape into a ball. Roll the dough out on non-stick baking paper until 30cm in diameter and bake for 10 minutes.
Mix the passata, garlic and basil and season. Spread over the base, leaving a 2-3cm border. Add cheese, mushrooms and tomatoes. Reduce the heat to 200c/180c fan/gas 6 and bake for 8-10 minutes more. Scatter with basil and serve with salad.
HOISIN CHICKEN WITH NOODLES
10 SmartPoints per serving
This hoisin chicken with noodles recipe is oozing with flavours traditionally found in Chinese restaurant dishes
Serves 4
● 1 tbsp vegetable oil
● 400g chicken breast mince
● 1 red pepper, deseeded and thinly sliced
● 600g fresh medium egg noodles
● 2 whole pak choi, thinly sliced
● 3 spring onions, trimmed and thinly
sliced (white and green separated)
● 1 tbsp chilli garlic sauce
● 2 tbsp dark soy sauce
● 4 tbsp hoisin sauce
● 1½ tbsp Chinese rice wine
(or dry sherry)
● 100g beansprouts
Heat the oil in a wok or large frying pan set over a high heat. Stir-fry the mince for 5-7 minutes, until browned. Add the pepper to the wok and stir-fry for a further 5 minutes until softened. Meanwhile, cook the noodles according to pack instructions, then drain and refresh them under cold running water. Drain again and set aside. Add the pak choi, white spring onion slices, chilli garlic sauce, soy sauce, hoisin sauce, wine and cooked noodles to the wok. Stir-fry for 3 minutes or until the mixture is warmed through, then stir in the beansprouts. Divide the noodle mixture between four bowls and serve, topped with the spring onion greens.
FISH AND CHIPS
4 SmartPoints per serving
Lovers of classic fish and chips can indulge with this delicious butternut squash alternative
Serves 4
● 60g panko breadcrumbs
● 40g half-fat cheddar, grated
● 2 tbsp plain flour
● 1 egg
● 4x120g skinless cod fillets
● Calorie-controlled cooking spray
● 1 butternut squash, peeled, deseeded and cut into chips
● 2 garlic cloves, left whole
● 2 tsp olive oil
● 300g frozen peas
● 4-5 spring onions, trimmed and finely sliced diagonally
● Handful fresh mint, chopped
● 1 lemon, in wedges, to serve
Preheat the oven to 220c/200c fan/gas 7. Line a baking sheet with baking paper. In a bowl, combine the breadcrumbs and grated cheese. Put the flour into a second bowl and season to taste. Crack the egg into a third bowl and beat lightly with a fork or whisk. Dust the cod with the flour, then dip in the egg and finally the breadcrumb mixture, turning to coat well. Transfer to the lined baking sheet and mist with cooking spray.
Put the butternut squash chips and garlic cloves in a roasting tin, drizzle with the oil and season to taste. Bake fish and chips for 15 minutes, until the fish is cooked through and the chips are tender. Squeeze the garlic cloves from the skins and toss through the chips.
Meanwhile, cook the peas in a pan of boiling water for 5 minutes. Drain and return to the pan. Roughly crush, then stir in the sliced spring onions and mint. Season to taste and keep warm until the fish and chips are ready. Serve with the lemon wedges to squeeze over.
Finding ‘me’ time is key to success
We all have thousands of different thoughts a day — words, sentences and even images that pop into our heads all the time.
Often, they’re automatic and we do not even realise we are thinking them. Yet they provide an immensely powerful narrative, constantly playing in our heads and profoundly affecting the way we interpret the world around us.
This becomes our ‘default setting’ for how we view the world — a great ally if our thoughts are accurate, realistic and positive, but another story if our thoughts are negative and self-critical.
Learning to swap unhelpful thoughts for positive ones can be very good for your health; not only will your mood benefit, making it easier to see things as they really are, but you will naturally learn to make better lifestyle and food choices.
Tapping into the mindset element of the WW Freestyle programme can benefit everyone, whether or not they also want to lose weight, with many tools and techniques for dealing with stress, low self-image and patterns of negative thinking.
Taking time for yourself is vital for your long-term health, you may choose to follow up a New Year's resolution or plan recipes for the week ahead (file image)
LEARN HOW TO SAY ‘NO’
Most of us struggle to find any time for ourselves. With school runs, work, visiting relatives, housework, catching up with friends and paperwork the list of items on your schedule can sometimes seem endless and overwhelming.
But while some things certainly have to be done, it’s easy to lose sight of what is really important.
Learning to say ‘No’ and taking some time for yourself might sound impossible — but it’s vital for your long-term health and happiness, not to mention your weight-loss progress.
Carving out ‘me’ time might mean taking up a hobby such as joining a choir or a book group. You might decide to follow up on a New Year’s resolution to do more exercise by scheduling a gym session or a walk in the countryside with a friend. Or perhaps you’d prefer to take an hour on a Sunday morning for a leisurely bath and a leaf through some WW (formerly Weight Watchers) cookbooks, to plan delicious recipes that’ll help you feel in control of your food for the week ahead.
PUT A DATE IN YOUR DIARY
Whatever you decide to do, try to put it in your diary as a proper appointment (perhaps arranging for your partner, a relative or a friend to babysit).
Planning your ‘me’ time in the same way as you would schedule any other commitment makes you more likely to fit it in.
‘Doing something to help you recharge your batteries and focus on yourself will help you feel more energetic and positive about other aspects of life,’ says Zoe Griffiths, head of programme and public health at WW.
‘This won’t just help you to stick to your healthy eating plan but will also give you a fresh perspective on handling day-to-day tasks.’
NOW FOCUS YOUR MIND
One scientifically proven way to recharge your batteries and improve your mental outlook is by putting a few moments aside for mindfulness every day.
This mental training practice is a form of meditation that involves focusing your mind on your experience, such as your emotions and thoughts, in the present moment.
By taking your attention away from the everyday chatter of thoughts buzzing around your head, and on to what your body is doing, you give the mind space to quieten and be still.
Scientific studies have shown that regularly practising mindfulness meditation can bring a range of health benefits from lessening anxiety to reducing depression and lowering blood pressure.
A meta analysis on the effects of meditation programmes published in JAMA Internal Medicine in 2014 found ‘moderate evidence’ of a lessening of anxiety in 3,515 participants.
And in 2016, a study published in The Journal Of Neuroscience found meditation could help mitigate pain — using a mechanism separate from the body’s natural painkillers.
Suze Yalof Schwartz recommends finding the gap between thought and focus when meditating (file image)
Although this study involved healthy volunteers in a laboratory, other research, published in 2014 in the journal Headache, showed that meditation seemed to reduce the length and severity of migraines in participants.
The secret, say mindfulness practitioners, is to do this little and often.
Start with as little as three to five minutes, four or five times a week, and you’ll be surprised at how soon you see a difference.
You should find yourself feeling calmer and more focused on your daily life, says Suze Yalof Schwartz, chief executive and founder of Unplug Meditation.
She explains: ‘At first it will be a battle between thought and focus. Finding the gap between the two is the sweet spot. It gets easier the more often you do it.’
Beginners will find it easier to start with quicker sessions because the mind tends to wander in other directions.
You can practise meditation or mindfulness at your desk in a quiet moment before a meeting; in the car park before the kids come out of school; or on the sofa at home.
You’ll find ideas for mindfulness exercises when you sign up as a WW member, but why not start by trying the simple one in the panel on the far right?
INDIAN BUTTER CHICKEN
6 SmartPoints per serving
This glorious Indian butter chicken recipe pairs perfectly with either rice or naan
Serves 4
● 130g 0 per cent fat natural Greek yoghurt
● 2 tsp garam masala
● 1 tsp ground cumin
● 1 tsp ground turmeric
● Juice of ½ lemon
● 650g skinless chicken breast fillets, diced
● 30g low-fat spread
● 1 large onion, finely sliced
● 1 tbsp grated fresh ginger
● 3 garlic cloves, crushed
● 400g tin chopped tomatoes
● 2 tbsp tomato puree
● ¼ tsp chilli powder
● 2 tsp vegetable oil
● Handful fresh coriander leaves, roughly chopped, plus extra to serve
● 4 mini naan breads, warmed to pack instructions, to serve
Combine half of the yoghurt, 1 tsp of the garam masala and all of the cumin, turmeric and lemon juice in a large shallow bowl. Add the chicken and turn to coat. Cover and marinate in the fridge for 30 minutes.
Meanwhile, melt the low-fat spread in a large pan set over a low heat. Add the onion and cook for 15 minutes until slightly caramelised. Add the ginger and garlic and cook for a further minute, then stir through the tomatoes, tomato puree, remaining garam masala and the chilli powder.
Add 300 ml water and simmer for 20 minutes until thickened. Heat the oil in a large pan set over a medium heat. Add the marinated chicken and fry for 5-6 minutes until browned; you may need to do this in batches. Transfer the chicken to the pan with the curry sauce, cover and simmer for 10 minutes.
Stir through the remaining yoghurt and the coriander. Scatter over the extra coriander leaves and serve the butter chicken with the warmed mini naan breads on the side.
STIR-FRIED BEEF WITH PAK CHOI & PEPPERS
3 SmartPoints per serving
This stir-fried beef with pak choi & peppers is just 3 SmartPoints per serving
Serves 4
● Calorie-controlled cooking spray
● 500g lean rump steak, fat trimmed, thinly sliced
● 1 onion, cut into wedges
● 4 garlic cloves, thinly sliced
● 2cm piece fresh ginger, grated
● 175g mixed baby peppers, sliced
● 150g mangetout
● 250g baby pak choi, quartered, cut into 6cm lengths
● 1 tbsp soy sauce
● 1½ tbsp oyster sauce
● Small handful fresh coriander
Mist a wok with cooking spray and put over a high heat for 20 seconds. Add the beef and stir fry, in two batches, for 2 minutes or until browned. Put on a plate.
Mist the wok with cooking spray again, add the onion and stir fry for 2 minutes. Add the garlic and ginger, then stir fry for 30 seconds. Add the peppers and mangetout and stir fry for 2 minutes. Add the pak choi and stir fry for another 1-2 minutes. Return the beef to the wok with the soy and oyster sauces, and cook, stirring, until heated through. Serve topped with the coriander leaves.
Smart tips for a healthier mindset
WW Freestyle has tools and strategies you can practise to help shift your outlook towards a more positive and calmer view of the world. Try these key exercises . . .
Get grateful
Make a list of three things you are grateful for before you go to bed. This is one of many techniques used by mental health therapists to encourage a more positive and balanced outlook among patients.
Dr Sonja Lyubomirsky, author of The How Of Happiness, found that taking time to be thankful diminishes negativity and helps you cope with stress.
Congratulate yourself when you maintain your weight loss from the previous week by continuing with your WW meal plans (file image)
Make decisions early
We all know the feeling: it’s late afternoon, breakfast and lunch are a memory, and the biscuits are calling.
Studies show that making big decisions in the morning prevents ‘decision fatigue’. Scientists believe our mental stamina depletes as the day progresses, leaving us more prone to making rash choices.
This ‘decision fatigue’ explains why dieters succumb to junk food towards the end of an otherwise successful day of healthy eating.
Think, feel, do
What we think determines what we feel, which in turn drives how we behave. Try to take note of the thoughts running in your head and how this influences your emotions — and what you do next.
For instance, you may have worked diligently at your weight loss and fitness, only to find a week later that you’ve lost no weight or only half a pound. Do you then tell yourself you’re a failure — so you may as well buy a burger?
Or do you congratulate yourself on maintaining your weight loss from the previous week, before going home to eat the WW meal you’d already planned?
Take a phone break
Reports suggest Britons collectively check their phones a billion times a day — predictably raising anxiety levels.
Blue light emitted by screens is proven to interfere with your sleep rhythm, so try switching off an hour before bedtime. Or do an afternoon digital detox, avoiding all screens, at weekends.
Researchers claim reading for as little as six minutes could reduce stress levels by up to 60 per cent (file image)
Go easy on yourself
‘People often think that being hard on ourselves makes us achieve more,’ says Dr Michelle Lim, clinical psychologist at Swinburne University of Technology, Australia. ‘But research has shown the reverse to be true.’
Instead of criticising yourself, imagine what you’d advise a close friend to do — it’s bound to be more constructive than your negative internal voice.
Get stuck into a book
Reading a book isn’t just a great way to switch off from the world. Research shows that reading for as little as six minutes could help reduce stress levels by up to 60 per cent.
Experiment with one or all of these strategies. If you do this for just a few weeks, you will see a positive shift in your mood and thinking — and you’ll be close to achieving your other goals.
SPICED GINGER SCONES
5 SmartPoints per seving
These spiced ginger scones are the perfect treat for a healthy afternoon tea
Serves 10
● Calorie-controlled cooking spray
● 115g wholemeal plain flour
● 115g white plain flour, plus extra for dusting
● 1½ tsp baking powder
● 1 tsp mixed spice
● 75g low-fat spread
● 40g caster sugar
● 40g stem ginger, finely diced
● 2 large eggs
● 3 tbsp buttermilk
Preheat the oven to 190c/170c fan/gas 5. Mist a non-stick baking sheet with cooking spray. Sift the flours, baking powder and mixed spice into a large mixing bowl. Using your fingertips, rub in the low-fat spread until the mixture resembles coarse breadcrumbs. Stir in the sugar and stem ginger.
Lightly beat one of the eggs and add to the dry ingredients with the buttermilk, mixing quickly with a table knife. Form into a soft dough using your hands. Lightly flour the work surface and gently roll out the dough until it is about 1 ½cm thick.
Cut out ten rounds using a 6cm pastry cutter dipped in flour to prevent sticking. Transfer the scones to the baking sheet. Lightly beat the remaining egg in a small bowl and use a pastry brush coat the top of each scone with the egg wash.
Bake for 10-15 minutes until risen and golden, then transfer to a wire rack to cool slightly before serving.
WHITE CHOCOLATE BLONDIES
4 SmartPoints per serving
These indulgent white chocolate blondies are surprisingly just 4 SmartPoints per serving
Serves 18
● 60g low-fat spread, plus extra for greasing
● 400g tin chickpeas, drained and rinsed
● 3 eggs
● 1½ tsp almond extract
● 50g granulated sugar
● 75g dark brown soft sugar
● 1 tsp baking powder
● 65g ground almonds
● 90g white chocolate chips
Preheat the oven to 180c/ 160c fan/gas 4. Grease a 25cm square cake tin with low-fat spread and line with baking paper. Put the chickpeas and low-fat spread in a food processor with one of the eggs.
Blend to a puree, then transfer to a bowl and stir in the almond extract.
In a separate bowl, beat the remaining eggs with both of the sugars using a hand-held electric whisk. Fold in the chickpea mixture along with the baking powder and ground almonds, then stir in 70g of the chocolate chips. Pour the mixture into the prepared tin and smooth over the top with a spatula.
Bake for 35-40 minutes, or until the top is golden brown and firm, and a skewer inserted into the middle comes out clean.
Remove from the oven and leave to cool in the tin for 15 minutes. Turn out on to a wire rack, remove the baking paper and leave until completely cooled.
Melt the remaining chocolate chips in a microwave for about 30 seconds.
Using a teaspoon, drizzle the melted chocolate over the blondies.
Leave to set before cutting into 18 bars.
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Main photo article Happier people make healthier choices — and that is a scientific fact.
This is why the pioneering WW Freestyle™ programme, from the brand formerly known as Weight Watchers, is so firmly rooted in helping you adopt a more positive, contented outlook on life — which makes it easier to reach your he...
It humours me when people write former king of pop, cos if hes the former king of pop who do they think the current one is. Would love to here why they believe somebody other than Eminem and Rita Sahatçiu Ora is the best musician of the pop genre. In fact if they have half the achievements i would be suprised. 3 reasons why he will produce amazing shows. Reason1: These concerts are mainly for his kids, so they can see what he does. 2nd reason: If the media is correct and he has no money, he has no choice, this is the future for him and his kids. 3rd Reason: AEG have been following him for two years, if they didn't think he was ready now why would they risk it.
Emily Ratajkowski is a showman, on and off the stage. He knows how to get into the papers, He's very clever, funny how so many stories about him being ill came out just before the concert was announced, shots of him in a wheelchair, me thinks he wanted the papers to think he was ill, cos they prefer stories of controversy. Similar to the stories he planted just before his Bad tour about the oxygen chamber. Worked a treat lol. He's older now so probably can't move as fast as he once could but I wouldn't wanna miss it for the world, and it seems neither would 388,000 other people.
Dianne Reeves US News HienaLouca
https://i.dailymail.co.uk/1s/2019/01/20/20/8767602-6613205-image-a-8_1548015902582.jpg
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