Innholdsfortegnelse for May-2018 i Fit & Well

The standard cup of Joe has taken a total turn over recent years and it seems a regular Americano coffee with normal cow’s milk is well, a bit too basic. Or, boring. How about a beetroot latte with almond milk, to give you a boost on a Monday morning? It sounds outrageous/awful/a bit like hell – we get it, but it’s not AS weird as it may sound. And the people behind these wacky coffee inventions may be onto something. While beetroot offers a host of health benefits – vitamin C, fibre and potassium for healthy muscle function – it also gives a sweeter tinge to your coffee, so no need for added sugar or sachets of sweetener. Plus, who doesn’t want to hug a cup of something purple? Drink…

It seems like everyone has something they claim they can’t stomach these days, be it dairy, gluten, yeast, eggs or even sugar. In fact, according to the Food Standards Agency, around 30% of people believe they’re allergic or intolerant to one or more foods. But are intolerances genuinely on the rise or are we making too many assumptions, when the real reason behind our tummy dramas could be something entirely different? ‘SELF-DIAGNOSIS IS THE BIG ISSUE’ Nutritionist Rob Hobson says that while intolerances are real, symptoms involving the gut could be something else… It’s important for people who suspect an intolerance to keep a food and symptom diary and seek the professional advice from a dietitian. Symptoms that involve the gut may be down to other issues such as irritable…

» Side plank Rest on one elbow and reach the other hand directly upwards. Relax your shoulders and neck, no hunching! Pull in your abs and lift your hips, keeping a straight line through the top of your head, through your spine and out through your heels. » Right jab Stand in boxing stance with your hands up, left foot and left hand forward. Keep your elbows in, knees slightly bent. Lift your right heel slightly and punch with the right arm, palm down and knuckles directly in front of your face. Shift your bodyweight forward to increase power. Keep punching for a minute, then change arms. » Sandbell swing Stand feet hip-width apart, holding the sandbell in front of you. Soften your knees, hinge forward at the hips to…

Take our jump challenge Sun shining? It’s time to discover trail running! Rediscover your kettlebell 29 This is the age our lungs mature and then start to naturally decline. By 50, our lung capacity could be reduced by up to 50%, so it’s no surprise that improving lung power brings big rewards when it comes to fitness and health levels. Learning to harness your breath can mean the difference between not gasping for air after exercising or not having to stop halfway through your workout as you feel winded. Sounds good? Here’s how……

These energising jumps will firm up your glutes (your bum), quads and hamstrings (your thighs). To perfect your technique, Chris advises you to: ‘Use your arms to fire downwards, flex your knees, hinge through your trunk and drive up from there.’ « Star jump Stand with knees soft, feet shoulder-width apart and arms relaxed at your sides. Bend your legs and jump up as high as you can, while extending your limbs out fully to create a star shape mid-air. Return to the start position. « Frog jump Start in a standing position. Slowly squat down all the way to the ground and place both hands in front of you, but try not to use them for balance. Explode up into the air, throwing arms back, before landing as quietly…

560 calories 34g fat (8g sat fat) 24g carbs Prep time 5 mins, plus marinating Cook time 25 mins Serves 4 Lovely lamb with broad beans and crispy potatoes YOU WILL NEED » Zest and juice of 2 lemons» 3tbsp fresh oregano, chopped» 3 garlic cloves, crushed» 3½tbsp olive oil» ¾tsp dried red chilli flakes» 8 lamb cutlets, trimmed» 400g (14oz) baby potatoes, halved if large FOR THE BROAD BEAN PUREE » 500g broad beans, shelled» 1tbsp tahini paste» Good squeeze of lemon juice» 3tbsp olive oil WHAT TO DO 1 In a large bowl, mix the lemon zest and juice with the oregano, garlic, 1½tbsp of the oil, chilli and seasoning. Add the lamb and mix to coat. Leave to marinate for 20 mins, or overnight. Bring a pan…

New potatoes might not spring straight to mind when thinking of healthy veg but they’re surprisingly good for you. This satisfying little spud is packed full of vitamins, with just 100g of new potatoes, boiled with the skins on, providing 25% of your vitamin C (RDA). They’re full of fibre and low in fat, making them a great diet option. You can do so much with them too. Try these recipes and you’ll never underestimate them again. Quick tricks Switch up your roast dinner with roasted, skin-on new potatoes. They make a tasty, lighter alternative to normal roasties. Halve big spuds, drizzle in oil, season and cook in a hot oven for 30 mins. Serve with grilled chicken or fish and steamed broccoli. 382 calories 14g fat (2.5g sat fat)…

More energy Red meat is packed with iron, vital for carrying oxygen around the body. But you need vitamin C to absorb iron properly, so serve up a grilled tomato too. Better digestion Plain live yogurt teems with beneficial bacteria that helps your digestive system. Prebiotic banana, meanwhile, acts as a fertiliser for good bacteria in your gut. Healthy heart Cherries are rich in quercetin, an antioxidant which, when combined with the catechins in dark chocolate, cuts your risk of heart attack*. Less stress Magnesium, found in brown rice, is important for coping with stress. Add a probiotic-rich food like miso soup and it helps you absorb the magnesium. Cancer protection Broccoli contains sulforaphane, shown to have anti-cancer properties. And this effect is maximised when eaten with foods rich in…

#fitandwellfood Show us your healthy food creations by tagging @fitandwellmagazine on Instagram and using this hashtag.…

Just like food packaging, beauty products are required by EU law to include what they’re made from, but unless you’ve got a science degree, it’s tricky to decipher the list of chemicals. This means that toxic ingredients, which are harmful to our health, can be hidden in our fave products, which we use on a daily basis (think how often you spritz that perfume!). And it’s not only your health that’s at risk, but the planet. Remember the furore around microbeads, thankfully, banned last year, which contained plastic harming sea life in the ocean. 4 OF THE BEST CLEAN BEAUTY PRODUCTS 1 Dr. Organic Pro Collagen+ Anti-Aging Moisturiser with Dragon’s Blood, £18.99. A wonder cream to smooth wrinkles, all the range is free from parabens, SLS, synthetic colours and other…

BY LENGTH LONG YOU NEED: Conditioner that leaves hair light. The weight of long hair will pull it down so you don’t want your products to do so too. SHAMPOO: Shea Moisture Fruit Fusion Weightless Shampoo, £9.99, keeps it free of heavy residue. CONDITIONER: Long hair is old hair, so it needs extra TLC. Pantene Pro-V Expert Collection Age Defy Conditioner, £5.99, does exactly that, bringing body and shine as a bonus. SHORT YOU NEED: A real cleansing combo as product build-up develops quicker in this length. SHAMPOO: Liz Earle Botanical Shine Shampoo, £12, gives your tresses a proper clean without stripping it of its natural oils. CONDITIONER: L’Oréal Elvive Fibrology Air Conditioner, £4.99, balances and nourishes your hair, while keeping it lifted at the root so your crop doesn’t…

Q Is it true I need to eat a meal within an hour of a workout? and what’s best to eat? A It’s usually recommended that you eat carbs and protein after exercise to stimulate muscle protein and glycogen synthesis, improve recovery and repair, and set you up for your next workout. Eating the correct balance of foods depends on the type of workout you do, and your exercise goals. Seek individual advice from a trainer or nutritionist. YOU COULD TRY The Healthspan NutriCoach system tracks activity, logs food and tailors your supplements, including vitamins, minerals, protein and electrolytes. Visit healthspan.co.uk. Q How do I avoid ingrown hairs? and if I get them, what do I do? A These are common after shaving. Switching to another method of hair removal, such…

It seems everything Scandi is on trend right now. Whether it’s ‘hygge’, ‘lagom’ or this clever new Danish diet, which can help you drop up to 1.8lb a week, those Nordic experts know a thing or two about healthier, happier living. Say hello, or ‘hej’, to the Scandi Sense Diet. Forget incessant food weighing and obscure ingredients lists, this diet is inspired by common sense and is designed to make weight loss straightforward. ‘The basic idea is that you eat a Scandi Sense version of the food you usually have, so you won’t have to overhaul your diet entirely – it will just need adjusting,’ explains dietitian and diet creator Suzy Wengel – who lost 40kg with the plan. Nothing is off the menu. And best of all, you’ll eat…

1 FOCUS YOUR EXERCISE ‘Tell yourself to “exhale” and focus on the out breaths,’ says Dr Belisa Vranich, author of Breathe (£12.99, Hay House). ‘Exhale when you’re exerting energy, as this will strengthen whatever you’re propelling, eg, hand weights at the gym.’ 2 EMPTY STALE AIR ‘Between each breath, carbon dioxide stays in your lungs getting stale,’ says Belisa. ‘To empty them, do the Lion’s Breath yoga pose: Stick your tongue out towards your chin as you breathe out. It’s very effective.’ 3 TAKE VITAMIN C A 2014 study found that taking vitamin C benefited participants who had a lung condition where airways became narrow during vigorous exercise. Try Together WholeVit Vitamin C, £7.99, togetherhealth.co.uk.…

183 cals 5g fat (0.5g sat fat) 22g carbs Prep time 10 mins Cooking time 25 mins Serves 2 CHICKPEA AND TOMATO STEW Heat 1tsp oil in a pan, add 2 spring onions, sliced, and 1 crushed garlic clove. Sauté for 5 mins. Then add 1 small carrot, peeled and sliced, 1 celery stick, roughly chopped, 1tsp smoked paprika, ½tsp dried mixed herbs and 3 sprigs of fresh thyme, sauté for a further 2 mins. Add 100ml water and 100g cherry tomatoes, one 200g can of chickpeas, a pinch of salt and pepper and turn the heat to a simmer. Simmer for 15 mins, until the carrots and chickpeas are tender. Serve immediatel. WHY IT WORKS… ✓ Eating a proper meal two or three hours before running ensures that you…

Scott Laidler has created a four-week plan that includes tempo runs to improve fitness, endurance runs to increase muscular endurance and strength, and Fartlek (unpredictable, varied pace) runs to ramp up speed. His top tips? Take your eye off your watch. ‘This isn’t your normal cardio training where you aim to complete a particular distance in a certain time. Take it slowly and pace yourself, as you don’t know what kind of obstacle will be around the corner,’ he says. And stay safe. Scott recommends newbies join a local group, which has assigned routes and leaders. Or if you are heading out alone? ‘Tell someone which route you’re going and when you’ll be back, and take your phone.’ The Google search term ‘trail running’ has increased by 54% in the…

MOMA ALMOND BUTTER & SALTED CARAMEL PORRIDGE POT, £1.29, TESCO Sweet dates and rich, nutty almonds make this porridge taste luxurious, but with no added nasties or hidden sugar. It’s dairy free, gluten free, and has only 218 calories per pot. CHIA CO VANILLA BEAN CHIA POD, £1.25, OCADO Chia seeds are blended with coconut milk, vanilla and cinnamon to give a sweet and lightly spiced breakast pot. They are 100% vegan and have only 160 cals per pot. Try topping with fresh fruit for an extra nutritional boost! UP & GO CACAO, HAZELNUT & CHIA SEED BREAKFAST BALLS, £2, UPANDGO.CO.UK These high-fibre energy balls have no added sugar and are made from all-natural ingredients. Their chocolatey flavour make them feel like a treat.…

TUNA SAVE 156 cals CHICKEN SAVE 112 cals MEXICAN SAVE 132 cals HAM SAVE 104 cals VEGGIE SAVE 102 cals BEEF SAVE 49 cals…

330 cals 1.5g fat (0.5g sat fat) 68g carbs Prep time 5 mins Cook time 50 mins Serves 2 »THE ORIGINAL VERSION A hearty bowl of risotto can be the ultimate comfort food. However, the lashings of wine and cheese that are often added can make it high in fats and not the most diet-friendly of dishes. WHAT WE DID We’ve opted for a veggie risotto to give an extra healthy boost. We’ve ditched the cheese but this risotto is still packed with flavour. The butternut squash is delicious and meaty and the fresh sage is a real treat for your taste buds. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 350g pack butternut squash wedges» Spray oil» 1 vegetable stock cube» 125g risotto rice» 1 medium onion,…

Can a frog help you shape up? Our simple stress-busting life hack Update your wash & go! 12PM The optimum time to get vitamin D from the sunshine, essential for the body to absorb calcium for healthy bones. But with exposed skin comes the risk of premature ageing and, even worse, skin cancer. ‘If you only spend on one skincare product, let it be a good SPF,’ advises Dr Preema Vig (drpreema.com). ‘UV rays can alter the skin cell DNA, causing malignant melanoma over time.’ 3 TOP TIPS FOR HEALTHY SUN EXPOSURE 1 Apply sunscreen 20 minutes before going into the sun so it can penetrate the skin. Reapply after swimming. Best water-resistant buy: Solait Shimmering Oil Spray SPF20, £5.99. Non-greasy, it has added vitamin E and leaves skin glowing.…

Do you feel lost if you don’t have a lengthy to-do list? Are you forever moaning that you’re too busy with your time split left, right and centre? Well, according to a study in the Journal of Psychological Science, we’re all much happier when we’re busy – the research suggests that many of the goals people pursue are merely justifications to keep themselves busy. Plus, a University of Texas study reveals that it’s not how busy we are that causes stress, but the language we use to describe our hectic lives which can dramatically affect the state of our minds. By taking five minutes to think about the words you’re using – and how they make you, and those around you, feel – you’ll be halfway towards feeling calmer. 1…

7AM BEFORE BREAKFAST IRON To aid absorption, it’s best to take on an empty stomach with orange juice. ANTIBIOTICS Most are more effective taken before food, but check with your pharmacist. DECONGESTANTS Symptoms tend to be worst in the morning. Plus, they can cause sleeplessness at night. 8AM AFTER BREAKFAST PROBIOTICS An empty stomach is too acidic for friendly bacteria, while hot drinks can also kill them off. MULTIVITAMINS Fat in your breakfast helps with absorption. VITAMIN C This can cause stomach acidity, so always take after a meal. B VITAMINS Take now and they’ll help release energy from your food throughout the day. 7PM AFTER DINNER HEARTBURN MEDICATIONS Over-the-counter ones are best taken after meals so they can sit on top of food in your stomach and coat your…

ANTI-AGEING GREENS Mangetout contain powerful anti-inflammatory properties, are high in collagen-preserving vitamin C and bone-strengthening vitamin K. Mix with spinach to maximise the heart-healthy and brain-boosting benefits. TRY 6 mangetout and 1 cup baby spinach leaves. CHOLESTEROL-CURBING VEG Packed with vitamins A and C, potassium and folate, carrots and courgettes lower blood pressure, cholesterol and stroke risk. TRY 1 small courgette, spiralised or cut using a peeler and ½ carrot, grated. DIGESTION SOOTHERS Tamari soy sauce contains no wheat and less salt than the usual version, and aids digestion. Apple cider vinegar eases bloating and indigestion. TRY 1tbsp tamari and 1tbsp apple cider vinegar. IMMUNE-BOOSTING ONIONS They’re a rich source of phytochemicals, particularly flavonoid compounds, which support immunity, and contain potassium, iron and fibre for digestion and a healthy heart.…

After only being in Myleene Klass’ company for five minutes, it’s already clear she tackles her fitness regime in exactly the same way she lives her life – she means business. ‘Women don’t always want to go to the gym – they haven’t always got time – so I move my coffee table out of the way and that’s my gym,’ the TV star tells us. And Myleene, who turns 40 this month, is walking proof that it pays to put in the hard work at home. The mum of two has looked increasingly strong and toned since she embarked a new fitness regime with personal trainer Louis Rennocks 18 months ago. Which is one of the reasons the star launched her own fitness programme earlier this year, MyBody by…

‘I was looking for a cardio class that would boost my fitness, burn fat and help me tone up as well. Sparr seemed to tick all the boxes, so I thought I’d give it a go. It was so much more than I expected. Combining both cardio and boxing technique elements – often difficult to find in one class – it meant I was burning calories but also learning how to box properly each session. The instructors make an effort to get to know each member properly and understand their ability. This means for the pairs element of the workout, they partner you up with someone who will push you, but won’t put you off coming back next week. They take time to teach you the right technique, which means…

Want to put a spring in your step this month and bag yourself a perky bottom? Forget complicated exercise routines, all you need is one move – a jump! Not just a playground throwback, jumping can also boost energy levels and firm up your derriere in no time. Plyometrics – the snazzy word for jumping – will increase your power and strength. ‘This is because plyometrics focuses on your fast muscle twitch fibres (which are used in dynamic bursts of movement like sprinting and lifting weights),’ explains celebrity trainer Chris Richardson. ‘This type of training can also boost weight loss and help tone and define your muscles,’ he adds. Plus, the post-training boost, will keep you burning calories long after you’ve unlaced your trainers. But, jumping doesn’t just make you…

BEFORE Exercise had never been a big part of my life as a child. By age 15, my clothes were a size 16. The bigger I got, the less I wanted to be active, feeling too self-conscious. I weighed around 15st when, aged 22, I gave birth to Emily. Then Megan came along six years later and my weight crept up to 17st 10lb. I remember seeing a slim, sporty mum in leggings zipping around town with her buggy and thinking, ‘What’s she on?’ Falling pregnant for a third time at the age of 39 was a big but brilliant surprise. When baby Freya arrived, though, looking after her was so much tougher than the other two. Now I was a size 22/24, and over 19st. And when she turned…

Kettlebells do look a little old school. BUT they could be your secret to a total body transformation. Personal trainer Marc Edwards, from PT provider Trainfitness, reckons kettlebells are the epitome of ‘functional training’ – where exercises are adapted to allow individuals to perform the activities of daily life more easily, without injury. He also dubs them as beneficial for improving core strength and stability, power, endurance and giving the cardiovascular and muscular system a boost. Plus, on those Monday mornings, when it seems as though the world and his dog have descended on the gym floor, a kettlebell and a corner of floor space will let you to burn calories and tone up. So, what do we do with it? Aside from the classic, Kettlebell Swing? Yawn. Pick a…

BOLD AND BRIGHT FIT FLORALS TRUE BLUE MESH & CUTOUTS…

79 cals Fat 4.9g (4.2g sat fat) 8.0g carbs 4.3g sugars 0.6g protein 55 cals Fat 3.0g (1.1g sat fat) 2.3g carbs 2.1g sugars 3.9g protein 131 cals Fat 11.5g (10.8g sat fat) 5.8g carbs 2.5g sugars 1.2g protein 183 cals Fat 19g (17g sat fat) 3g carbs 0.5g sugars 2.5g protein Koko £2, 500g, Tesco This yogurt has a thinner texture and less rich coconut flavour. It’s lower in fat and calories, and is fortified with B12, a nutrient that is often lacking in a vegan diet. Serving suggestion Top with toasted coconut flakes. The Coconut Collaborative £3.35, 350g, Ocado A luscious and creamy yogurt, with a really high coconut content and the best flavour of the ones we tried. It’s higher in fat and calories, but worth it…

272 cals 13.5g fat (1.5g sat fat) 29g carbs Prep time 10 mins Cook 30 mins Serves 4 Superberry, kale and garlic bruschetta Preheat the oven to 190C/Gas 5. Put 1 whole unpeeled garlic on a piece of foil, drizzle with 1tbsp oil, then wrap it up. Cook on a baking sheet for 20-25 mins, or until it feels soft when squeezed. Unwrap and separate into cloves. Finely chop the flesh to a rough paste. Spoon into a bowl. Preheat a ridged frying pan, brush 1 side of 4 slices of sourdough bread with a little oil, cut in half and toast in the hot pan, oiled-side down, for 2 mins. Brush the top side with more oil, turn them over to cook the other side. Keep hot. Heat a…

335 cals 17g fat (4g sat fat) 40g carbs Serves 10 Prep 15 mins Cook 60 mins Lighter courgette loaf cake YOU WILL NEED » 250g half-fat margarine» 100g caster sugar» 4tbsp granulated sweetener» 3 large free-range eggs» 250g self-raising flour» 1tsp bicarbonate of soda» 1tsp ground cardamom» 1 vanilla pod, split and seeds scraped» Finely grated zest of 2 limes» 200g courgettes, grated FOR THE ICING » 100g icing sugar» 1tbsp light cream cheese» 1tbsp lime juice TO FINISH » Grated zest of 1 lime» 900g non-stick loaf tin, sprayed with a little sunflower oil WHAT TO DO 1 Preheat the oven to fan 180C/Gas 4. Using a stand mixer or electric hand-whisk and large bowl, cream together the margarine, sugar and sweetener until light and fluffy. Add the…

TEST YOUR MEMORY Struggle to remember faces or where a shop is? Try this exercise, which focuses on storing and recalling images of people, places and things. Look at the pictures for 30 seconds. Cover it and jot down as many objects as you can remember. Now look at the picture again and add up how many items you got right. If you scored below 15, there’s room for improvement – and even if you didn’t, give your memory a workout to keep it in tiptop condition. PUMP UP YOUR IRON Bolster body and mind with this mineral. Getting your RDA of 18mg is key to managing your memory. Here’s what you’ll get towards your daily total from 100g of these foods… 10% Your working memory decreases by this much…

Fruit OR vegetable juice The verdict Vegetable. The reason Veggie juices contain around half the calories of fruit juices, while maintaining the same nutritional value. TIP Choose a vegetable juice with pulp to boost your all-important fibre intake and, at the same time, control your hunger pangs. SLEEP ON YOUR SIDE OR YOUR BACK The verdict Your side, to prevent snoring. The reason Snoozing on your side prevents the base of your tongue and soft palate from collapsing to the back wall of your throat, as it would do if you slept on your back. It leads to the vibrations linked to snoring. Keep your partner happy and switch to the side. SMART SWAP Swap your usual podcast for a playlist to motivate you at the gym. A new study…

Hey, Lisa! What’s your fave workout? I do loads of different things but boxercise is my absolute favourite. It gives your body the shapely ‘cello’ look, which I adore and try to aim for. What is it that motivates you to exercise? It’s my reflection, 100%. I just want to know that when I order a dress online, it’s going to look great and fit perfectly when it arrives. Do you have a soundtrack you do your workout to? I’m a real 80s girl! I adore Ministry of Sound – the louder, the better! You’ve been on an incredible fitness journey – have you got any other fitness goals? I recently did an intense military bootcamp, just to see if I could. It was insanely hard! This year I’d love…

254 cals Breakfast Porridge with water and a spoonful of peanut butter and coffee Ashton says Porridge is a good way to start the day but there’s no need to make it with water. Yes, it reduces calories from milk, but milk has benefits. Peanut butter is great for flavour but you can easily add a lot of calories without using 550 cals Lunch Avocado and pine-nut wrap with a soy cappuccino Ashton says This lunch is very high in fat. Fat is higher in calories than protein and carbs, so it means it’s easier to eat a lot more calories in smaller amounts of food. But don’t fear fat, just use it wisely. I’d like Lisa to add protein into her lunch, such as chicken. 376 cals Dinner Salmon…