November 24, 2013, page 10: For more information about the many benefits of exercise:
People who exercised had a 20 percent lower risk of coming down with respiratory infections than inactive folks.
Activities that are weight bearing and muscle-building can ward off osteoporosis — no matter how old you are.
Excess fat around internal organs can lead to diabetes and metabolic syndrome. Unlike dieting alone, exercise can help reduce this visceral fat.
People who exercise are more likely to report that they sleep well most nights sleep well most nights compared to people who don’t exercise.
Researchers have found that both aerobic exercise and strength training can
November 3-9, 2013, page 6: Slow Down!
To learn more about how the pace of eating can affect your food intake, click on these links.
Young adults who ate slowly took in 50 percent less food per minute than did those who ate quickly.
People ate 10 percent fewer calories when they dialed down their pace than when they wolfed down their food.
When research subjects ate identical servings of ice cream in five minutes, and then, at another occasion, in 30 minutes, their brains released more satiety-signaling hormones when they ate slower.
People who spent 30 minutes eating a meal were less likely to develop gastroesophageal reflux disease, a.k.a. GERD, afterward than when they gobbled down the same meal in five minutes.
For information about how external factors influence our eating, go to http://mindlesseating.org/.
October 6–12, 2013, page 6: Stand Up and Move!
On page 9, the first sentence should read: "According to some estimates, the average American is sedentary for about 7.7 hours of her waking day.*"
For more information on the health risks of too much sitting:
1. Patel AV et al. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. Am. J. Epidemiol. 2010;172 (4): 419-429.
2. Study on cancer risks from sedentary lifestyles
3. Weight and the Workplace
August 4–10, 2013, page 6: Good Night! Studies referenced in the story include:
1. Gangwisch JE, Malaspina D, Boden-Albala B, Heymsfield SB. Inadequate sleep as a risk factor for obesity: analyses of the NHANES I. Sleep. 2005 Oct 1;28(10):1289-96.
2. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62.
For more information read “Sleep and Its Role in Weight Management”
May 12-18, 2013, page 6: Dine Like a King (or Queen): The two studies referenced in this story:
1. Wansink B. and Van Ittersum K. Fast food restaurant lighting and music can reduce calorie intake and increase satisfaction. Psychological Reports. 2012;111:228-232. http://www.amsciepub.com/doi/abs/10.2466/01.PR0.111.4.228-232
2. Stroebele N. and de Castro JM. Listening to music while eating is related to increases in people's food intake and meal duration. Appetite. 2006;47(3):285-289. http://www.sciencedirect.com/science/article/pii/S0195666306003849
March 10-16, 2013, page 9: The Restaurant Challenge: The Portion Estimator is not available as a Cheat Sheet on the mobile app. Members can access the estimator in eTools. From home page: My Tools > Our Favorite Resources > Learning PointsPlus Values > Estimating Portions
There's also a portion sizes primer in the Pocket Guide starting on page 95.
Dec 9-15, 2012, page 3: Snap to it: The new Weight Watchers Mobile app featuring Snap & Track will be available to eTools subscribers starting December 14, 2012.
May 27-June 2, 2012, pages 6–9: The Perks of Exercise More information about the research and studies behind this story:
“How to Feel Sexier (Inside and Out),” WeightWatchers.com
"7 Mind-Blowing Benefits of Exercise," by Deborah Kotz and Angela Haupt. U.S. News & World Report.
Puterman, E et al. Physical Activity Moderates Effects of Stressor-Induced Rumination on Cortisol Reactivity. Psychosom Med 2011;73:604–611.
“How Exercise Benefits the Brain,” by Gretchen Reynolds. The New York Times, Nov. 30, 2011.
King, AC, et al. Moderate-intensity exercise and self-related quality of sleep in older adults. JAMA. 1997;277:32–37.
University of Georgia.“Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent, Study Finds.” ScienceDaily, 28 Feb. 2008. Web. 29 May 2012.
“Train Your Brain with Exercise,” by Jean Lawrence. WebMD
April 15-21, 2012, pages 6–9: Color Up Your Plate The information in this article is general, and intended to help encourage members to eat more fruit and vegetables. Anyone with a pre-existing health condition should always consult their physician before making any dietary modification. Our recommendations do not take specific medical conditions into consideration.
October 16-22, 2011, page 4: Creamy Mexican Dip is 2 PointsPlus value per serving.
September 25-October 1, 2011, page 4:
Sweet and Sour Slow Cooker Flank Steak has a cooking time of 4 hours.
August 21-27, 2011, page 9: Special Cases The Strength Training item should indicate that muscle is denser than fat; it does not weigh more than fat.
August 14-20, 2011, cover and pages 6-9:
POWER FOODS RECIPES
Each recipes serves 1.
Toss ½ cup fresh, frozen (thawed) or canned corn kernels with ¼ cup halved grape tomatoes, ¼ of a diced avocado, 1 tsp fresh lime juice, and 1 tsp extra-virgin olive oil; season to taste with salt and pepper. Garnish with sliced scallions. 5 PointsPlus value.
Asian Sesame Noodles
Toss ½ cup cooked whole wheat linguine or spaghetti with 2 tsp reduced-fat Asian salad dressing, ¼ cup shredded carrots, and ¼ cup thinly sliced cucumber. Garnish with chopped cilantro and/or mint and crushed red pepper flakes. Sprinkle with ½ Tbsp chopped salted, dry-roasted peanuts.
3 PointsPlus value
Spread a small whole-wheat tortilla with 1 Tbsp reduced-fat cream cheese, top with ½ cup arugula leaves, then 1/3 cup chopped drained canned artichoke hearts, and 3 chopped grape tomatoes. Roll up tightly and cut in half.
2 PointsPlus value
Lemony Edamame Crostini
Mash 6 Tbsp shelled edamame with 1 tsp extra-virgin olive oil, ½ tsp fresh lemon juice, and a pinch of garlic salt. Spread onto 1 slice toasted light whole-wheat bread cut into 4 triangles; garnish with lemon zest, fresh minced mint, or chopped chives. (If desired, you can puree the edamame mixture.)
4 PointsPlus value
Halve 1 large hard-boiled egg lengthwise and remove yolk. Mash yolk with 1 tsp reduced-calorie mayonnaise, ½ tsp Dijon mustard (or to taste), and ½ tsp chopped capers. Spoon yolk mixture evenly back into each egg half; sprinkle with paprika.
2 PointsPlus value
Yogurt Crunch Sundae
Top 6 oz fat-free artificially sweetened vanilla yogurt with ¼ cup fresh blueberries. Sprinkle with 2 Tbsp low-fat granola cereal. Garnish with a fresh strawberry, if desired.
3 PointsPlus value
Corn and Black Bean Salsa
Combine ¼ cup canned corn, ¼ cup canned black beans, and 1 to 2 Tbsp chopped scallions in a small bowl; sprinkle with fresh lime juice and season to taste with sea salt. Garnish with chopped cilantro. Served with thickly cut jicama “chips” for scooping.
2 PointsPlus value
Quinoa, Tomato, and Feta Salad
Combine ½ cup cooled, cooked quinoa, ¼ cup chopped tomatoes, ¼ cup diced cucumber, 2 Tbsp crumbled feta, 1 tsp extra-virgin olive oil, and 1 tsp red wine or sherry vinegar.
5 PointsPlus value
Easy-Cheesy Bean Burrito
Mash ½ cup canned black beans in a small bowl. Mix in ¼ cup low-fat shredded cheddar cheese and 1 tsp chipotle hot sauce. Spread mixture on 1 medium whole-wheat tortilla. Wrap up burrito-style (first tuck in ends and then roll in sides). Place seam-side down on a plate and microwave, covered, until warmed through and cheese is melted, about 1 minute. Serve with an optional sprinkle of cumin, sliced scallions, minced red onion, or additional hot sauce.
5 PointsPlus value
August 7-13, 2011, page 5:
Quick Oven S'mores - Preheat broiler. Set 2 large marshmallows on aluminum foil and broil until hot and beginning to brown. Place each marshmallow on a graham cracker square and cover with 1 teaspoon chocolate sauce. Top with another square and press together. Serves 2. 3 PointsPlus value.
July 31-August 6, 2011, cover:
Chopped Olive and Tomato Dip with Baked Chips - Combine 1 cup roughly chopped tomatoes, 6 large pitted, chopped olives, and 2 Tbsp finely chopped onion in a small bowl; season to taste with salt and pepper. Scoop up with 8 baked tortilla chips. 3 PointsPlus value.
July 10-16, 2011, page 11: Orange Banana Yogurt Chiller
should be 4 PointsPlus value per serving.