Innholdsfortegnelse for Sep-2018 i Fit & Well

According to health supplement brand Nutra7, the warming elements of ginger ensure improved circulation around the body and get the blood pumping in all the right places. Plus, the invigorating smell awakens and heightens the senses so you’re ready for a night of passion. It also prevents bad breath and halitosis as it refreshes and increases saliva production in the mouth which, coincidentally, can be handy for a whole range of under-the-sheets activities. We’ll say no more. What’s more, the ginger root soothes red, irritated skin and gives you a sexy, even glow so you’re feeling and looking your best. And, if you’re having sex for, y’no, the purpose for which it’s meant, you’re in luck there too. It has been found to help both men and women by boosting…

LOSE UP TO 8LB IN 4 WEEKS Sweden and Denmark may be best known for bringing us Ikea and hygge, but those Nordic countries know a thing or two about staying in trim and eating healthily too. If you like your comfort food, but want a slim waistline, this diet is perfect for you. WHY IT WORKS Key foods include seasonal berries, root veg, oily fish, plus high-fibre, slower-releasing carbs, such as wholegrains, pulses, sweet and skin-on potatoes, oats, rye and barley. This combo is filling and satisfying. Fermented dairy products like Skyr (similar to 0% Greek yogurt) and kefir are an essential part of the diet too, providing waistline-whittling calcium and friendly bacteria for a healthy digestion. As well as making it easier for you to manage your weight,…

fit & well exclusive! She’s been a regular face hosting Loose Women for many years, but lately Andrea McLean has taken on a number of new projects. The 48-year-old has just released her new book Confessions of a Menopausal Woman and launched website thisgirlisonfire.co.uk while juggling life as a busy mum to her two children, Finlay, 16, and Amy, 11, and stepmum to her husband Nick Feeney’s daughters Tia Lily and Sienna. So it’s unsurprising that when we meet Andrea – who has bought along Nick and her sister Linda to help her out – she says she’s ‘knackered’, as she chats through our interview and organises the final details for her book launch party and all while enjoying her breakfast of toast, peanut butter, banana and honey. Phew! ‘Yoga…

Squats are all about buns of steel, right? Well, actually this popular gym move can do so much more than leave you with a pert derriere. Squats target your whole leg, particularly your quads, and your core. In fact, if you want squats to be properly booty-focused, Fit & Well personal trainer Lucy Gornall recommends activating your glutes before you begin – do a basic squat with a resistance band – or placing your toes on a slightly raised platform. But squats don’t just make you look toned, they’re good for your whole body too! ‘Squats help strengthen ligaments and enhance flexibility. They increase the range of motion in our hips and ankles and improve our balance,’ says Lucy. We’ve included six squat variations to target every bit of you…

BEFORE Jumping into the car to pick up my daughter, Jordan, 13, from her afterschool club I felt my hips ache. ‘Ouch!’ I cried. My son, Daniel, 11, who was with me, joked. ‘You’re getting old, Mum.’ It was October 2015 and I’d been getting a strange twinge in both hips for weeks, so I went to the doctor. ‘It’s normal aches and pains for someone of your size,’ my doctor explained. I couldn’t deny it, I had put on weight. As a busy mum of two, working full-time as a senior supervisor at a local school, I didn’t think much about the food I ate and I’d often skip meals, gorging on huge, stodgy dinners to make up for it. Now, I weighed just under 15st and was a…

486 calories 13g fat (4g sat fat) 44g carbs Prep time 20 mins Cook time 10 mins Serves 4 Spicy Vietnamese beef YOU WILL NEED » 2 garlic cloves, crushed» 2 lemongrass stalks, outer layer removed, chopped» ½tsp toasted sesame oil» 5tbsp soy sauce» 1tsp thai fish sauce» 4 sirloin steaks, around 180g each» 1tbsp sunflower oil FOR THE RICE » 200g jasmine rice» 2tsp sunflower oil» 3 spring onions, sliced» 1tbsp soy sauce» 2 handfuls of baby spinach leaves» A large handful of coriander leaves, finely chopped WHAT TO DO 1 Blend the garlic, lemongrass, sesame oil, soy sauce and fish sauce with 1tbsp water until smooth. Mix well and pour over the steaks, cover and set aside in the fridge to marinate overnight. 2 When you’re ready to…

85% That’s the number of women in the world with so-called cellulite, which proves that whatever your body shape or background, there’s no escaping it. and with 74%* of women saying it impacts their outfit choices, it’s time to fight back. ‘Cellulite is caused by connective tissue filaments that anchor the skin to the underlying tissue,’ says dr nick rhodes. ‘These pull down on the skin’s underside and create dimples. While tissue can be weakened by hormones, lack of exercise and poor circulation, it’s not due to obesity, it’s just normal fat in the body.’ WHY NOT TRY… THE BUFFER This body restorer can increase circulation by up to 400%. Just stroke across problem areas for a minute a day. Body Restorer De-Stress Body Tool, £35, hayoumethod.com THE TREATMENT A…

Window OR aisle seat? The verdict Window seat The reason Planes can be a haven for germs, especially in the aisle. But as lurgies usually only travel around a metre, the window seat can provide a sanctuary from sniffles. But slap on SPF 50 before take off, as sitting there can put you at risk of UVA waves. BRUSH BEFORE OR AFTER WASHING? The verdict Before The reason When your hair is wet, it’s particularly fragile and prone to breakage from brushing or combing. Brush or comb out tangles before washing and your shampoo and conditioner will distribute through your hair much more easily too. SMART SWAP Switch sugar FOR cream on your fruit The sweet stuff doesn’t give you any helpful nutrients – only calories. So spoon a dollop of…

TRY CONTRAST BATHING ‘Use ice and heat together to reduce problems like backache,’ says physiotherapist Tim Allardyce (surreyphysio.co.uk). ‘Wrap frozen peas in a thin towel and place it over the painful spot for five minutes. Take it off and place a hot-water bottle with a cover on it over the area for five minutes, and then repeat with the ice. Do this until the pain stops. USE HERBAL TEAS Many herbal remedies can fight pain by stopping the inflammation behind it. Nutritionist Cassandra Barns suggests trying one of these… TURMERIC A main ingredient in curries, this has been used as an anti-inflammatory for centuries by practitioners in Ayurvedic (an ancient Indian system of medicine) and traditional Chinese medicine. Try Solgar Full Spectrum Curcumin 185x, £27.99 for 30 softgels, Holland &…

» Plank They are horrible but they work! Three sets for as long as you can handle. Set your phone’s timer for at least 10 seconds, building up to a minute. Good for A toned tum » Squats I do mine while I’m brushing my teeth in the morning, it’s a great way to get the exercise in first thing. (Learn more on p32.) Good for Legs And bum » Lunges I do these on the days that I don’t squat to really help get those legs feeling firm. Good for toned thighs » Twenty-ones This bicep curl trick is a great way to really work arm muscles. You do 3 sets of 7 – I use 5kg weights. Do 7 raises from arms down to your waist. Then 7…

Gym genius Many of us have the traditional exercise bike tucked away in the spare room gathering dust. And in the gym, it’s seen as the easy option – just hop on and flick through your favourite mag while you pedal. But if you use it right, you can have a great short, sharp workout. Dan Little, Head of Fitness for Digme, and an indoor cycling specialist, explains that the bike isn’t just a terrific way to start your fitness journey – it’s also great to maintain or improve your cardiovascular fitness. ‘It’s a low-impact piece of kit – ideal if you have any niggling injuries or need something easier on the body.’ Ready for a more effective ride? Turn the page for a bike workout for every level… Ready,…

347 calories 3g fat (0.5g sat fat) 21g carbs Prep time 2 mins Cook time 2 mins Serves 1 You want to eat 2-3 hours before, and have a combination of carbs with something with a high glycaemic index, such as oats or toast topped with fruit, honey or jam. This helps to top up the glycogen levels in your muscles. But make sure you eat something your body is used to, both in terms of performance and digestion, as you don’t want any adverse reactions. THE PERFECT BANANA PORRIDGE Put 40g porridge oats (gluten free if needed) into a bowl with 120ml milk of your choice (we used unsweetened almond) and ½tsp cinnamon and stir well. Microwave for 1 min on High, then stir and microwave for another min.…

Clever tee This tee uses your sweat to lower the material’s temperature. Antimicrobial treatment protects from bacterial growth, so no dodgy smells. Blue beauts Made with patented fabric – LJ Excel™ – these tights offer maximum breathability. Lorna Jane Excel Mesh ensures air flow, too, so legs stay cool. The One You Need The underarm fit lets air reach underarms, while the under-bands pull sweat away from the body. What’s more, the seam-free lining minimises rubbing on the nipples – useful on hot days Hot yoga-tastic Made of moisture-wicking fabric that’s soft and lightweight, they’re also super-flattering, thanks to a high waist. They’re ideal for a hot yoga session. Free to move Lightweight fabrics in a loose fit are designed to keep you feeling dry. Plus, the open back allows…

Per pizza (340g) 741 cals 33.3g fat (11.9g sat fat) 106g carbs Per pizza (185g) 371 cals 11.1g fat (3.8g sat fat) 50.2g carbs Per pizza (290g) 410 cals 9.4g fat (4.8g sat fat) 40.6g carbs A crisp pizza with a doughy crust, melting cheese and flavour-packed toppings is a comfort-food favourite. Shop-bought pizzas are great, too, when you don’t have time to cook, but they can be loaded with fat and high in calories. There are a few healthier options, though. Here are our faves… FREE FROM AND FABULOUS White Rabbit Pizza Co Smokin’ Vegan, 340g, £5, Sainsbury’s These award-winning pizzas are 100% organic, gluten free and dairy free. This vegan pizza has smoky MozzaRisella and is garnished with Greek olives, chopped Sicilian tomatoes and baby spinach. It’s a…

Ever look down at your swollen stomach and wonder where it came from? You’re not alone. Studies show that around 70% of people suffer from belly woes. Whatever the reason, a bloated tum is uncomfortable and, let’s face it, who wants to be asked when they’re expecting when all they’ve done is eat a bowl of spaghetti? Harley Street nutritionist and gut expert Rhiannon Lambert (rhitrition.com) reveals what might be causing your bloating and how to deflate asap… WHY ARE YOU BLOATING? 1 YOU’RE EATING TOO FAST You might not even realise you’re doing it, but if you feel puffed up after every meal, you may need to put the brakes on your munching pace. Ingesting food at 100mph robs your body of the chance to register it and send…

EMBRACE THESE » Tinted moisturiser: You’ve got that gorgeous summer glow, so why cover it up? tinted moisturiser perks up your skin without masking it. We love bareMinerals Complexion Rescue Tinted Hydrating Gel Cream, £28. » Lip balm: Yep, that’s right, your regular clear lip balm. Vaseline Lip Therapy, £1.95, is our go-to. Not only does it rehydrate sun-chapped lips, dot a little on the tops of your cheekbones for a youthful, dewy look. » Eye crayons: Opt for peach and nude pearl shades like NYX Jumbo Eye Pencil in Sparkle Nude, £5.50, to make eyes look wide awake. » Cream blush: A tan comes with flushed skin, so rosy cheeks are key to give your summer look longevity. Dab blush onto the outer apples of the cheeks and pat…

THE BENEFITS OF BUCKWHEAT Buckwheat bread is a great sandwich option. The gluten-free grain is packed with antioxidants that help combat inflammation-related skin damage and it’s also a rich source of B vitamins – key for boosting nerve function and helping process fats in your body to keep your skin smooth and moisturised. TRY A buckwheat slice or wrap or rye or pumpernickel bread. SKIN-FRIENDLY SALAD Boost your complexion by adding chopped tomato or a quarter of a red pepper – both contain the wrinkle-defying compound lycopene. TRY Adding cucumber as it contains the mineral silica that boosts collagen. PROTEIN POWER Choose a belly-filling bean middle. Packed with protein, they will not only keep you feeling fuller for longer, but this nutrient is also an important building block of bones,…

That’s the number of Brits who have been making their gardens workout friendly this summer*. Yes, a fifth of you have been taking full advantage of the 2018 heatwave and ditching the gym for an alfresco sesh. Switching four walls for fresh air has endless benefits, including burning more calories (thanks to the varied terrain and conditions), keeping you going for longer (boredom is far less likely to set in), making you happier (it’s like an organic therapy session!) and even avoiding germs – yes, those treadmills, dumbbells and changing-room floors can be a haven for MRSA, athlete’s foot and ringworm. Yuck! Plus, it’s free and right on your doorstep. Winner. What classes are topping your outdoor-training list? 62% of you are strength training with weights and mat work 45% of…

‘In other words, it’s going to hurt’ If you ever want to sound like a gym genius, casually drop the C bomb in a conversation. Calisthenics (obviously…) has racked up almost six million tags on Instagram, and is undoubtedly the fitness It word of 2018. There’s a bit of an association with burly beefcakes doing handstands and pull-ups, but having been told it’s something that can actually work for everyone, I decided to investigate. Luxury fitness studio Blok is based in London and offers a calisthenics class twice a week, lead by calisthenics aficionado Keith Hahn. So I booked on. Asap But first: calisthenics? What actually is it? Well, aside from the fact it’s one of the oldest strength training methods to humans – it comes from Greek ‘kallos sthenos’,…

ULTRA COMFY! STAND OUT FROM THE CROWD STURDY ENOUGH FOR CROSS-COUNTRY WALKS GOOD GRIP FOR WHEN YOU’RE GOING FAST GREAT FOR BADMINTON LIGHTWEIGHT OPTION WOW, JUST £8! IDEAL FOR WALKING NEWBIES LOOK CHIC AS YOU POUND THE PAVEMENT! DURABLE AND PADDED SO STYLISH MESH PANELLING MAKES THESE BREATHABLE TIP These shoes a great for starting out but if you begin training seriously consider investing in specific footwear.…

We help you choose the healthy option, whatever your diet LOW CALORIE Mains under 500. Snacks/desserts under 150 LOW FAT Under 14g of fat for main meals LOW SUGAR Less than 5g of added sugar per serving LOW SALT Contains 1.5g of salt or less per serving HIGH PROTEIN At least 20% of cals come from protein HIGH FIBRE 6g (or more) of fibre per portion LOW SAT FAT Less than 3g of saturated fat per serving GLUTEN FREE Contains no gluten products 1 OF YOUR 5 The portions of fruit and/or veg per serving VEG Vegetarian: meat-free and fish-free DAIRY FREE Free from all dairy products…

Blueberry sunrise smoothie YOU WILL NEED » 25g beetroot» 50g blueberries» Fresh ginger, cut into 2.5x2.5cm cube» 1tsp acai» 2tsp flaxseeds» ½ a banana, frozen» 200ml coconut water WHAT TO DO 1 Blend all ingredients until smooth. Pour into a glass and enjoy it straight away. GLUTEN FREE 1 OF YOUR 5 277 calories 12g fat (5g sat fat) 33g carbs Prep time 4 mins Serves 1 Beetroot burgers YOU WILL NEED FOR THE BURGER » 1tbsp olive oil» 1tsp smoked paprika» 1tsp cumin» 1 red onion, chopped» 1 garlic clove» 4 cooked beetroot» 75g rolled oats» 400g can cannellini or butter beans, drained TO SERVE » 4 burger buns» 4tbsp light mayo» 1 courgette and 1 carrot,peeled into ribbons» ½ a bunch of mint WHAT TO DO 1 Heat…

THE ICE CREAM Almond Dream Non-Dairy Salted Caramel Ice Cream, £4, Sainsbury’s Craving salted caramel ice cream? This pot of luxury is just the ticket. THE BAKING ESSENTIAL Waitrose Sweet & Fragrant Ground Almonds, 100g, £1.39 A gluten-free swap that’s high in protein and perfect for adding a nutty flavour to bakes. THE YOGURT The Almond Collaborative Raspberry Dairy-Free Yogurt, £1.50, Sainsbury’s Thick and creamy, made with almond milk, it’s bloomin’ moreish! THE DRINK Rude Health Almond Drink, £2, Tesco Nutty and sweet, it’s an easy-peasy swap to add to your cuppa instead of milk, have on cereal, or drink on its own! THE CHEESE Nush Almond Milk Spreadable Ch*ese, £2.75, Whole Foods Market Made with almond milk, vegan live cultures and filtered water, each pot of this spread contains…

THE SILVER FOX @silverstorm777 Model, influencer and self-proclaimed Silver Fox, Hillary proves fitness can get even better with age. Not only will she have you embracing the natural grey locks but your natural beauty too. Plus, have you seen her bod?! She is all the gym motivation you’ll need. Quick quote ‘I may not be a grandma yet, but I plan to be the FITTEST when that time does come.’ Instagram followers 24.7k TONED IN 10 Want to work out but feel you don’t have the time? Check out the free 10-minute workout videos Chris posts, to help women live their fittest life from the comfort of home. Quick quote ‘Focus on the GOOD! When you keep dwelling on mistakes or negative things, you will continue to live in that…

1 OVERTRAINING ‘People don’t realise their body needs time to adapt when they start any form of new training,’ says Dr Christian Allard DC, clinic director at ProBack (proback.com). ‘Start slow. If you have not perfected your technique, you could be putting strain on your body by pushing yourself too hard.’ 2 MISSING REST DAYS ‘Resting is an essential part of becoming fitter,’ says Dr Allard. ‘A good nights’ sleep, or even days or weeks off training, are essential to allow the body’s tissues to heal. Work hard during the week, but allow yourself the weekend off.’ 3 NOT WARMING UP ‘Warming up reduces injuries. A few minutes of cardio should be sufficient, but also stretch your muscles,’ advises Dr Allard. ‘And ensure you’re cooling down. This will prevent the…

Hi Alexandra, you look incredible! What’s your fave way to keep fit? I absolutely love the gym and I am very into my fitness, so tend to work out at least five times a week with HIIT (High Intensity Interval Training) sessions, running, weights, and I do Pilates and yoga. Wow, impressive! Do you have a part of your body you struggle to keep in shape? I have always been conscious of my arms, but have spent time working on them and I’m now a lot more comfortable. I think every girl has insecurities about their body! What’s your trick to juggling your fitness regime and your career? I just make sure it fits in, as I crave working out. Putting in the effort and feeling amazing is so rewarding.…

Breakfast SlimFast Berry Blast Advanced Vitality shake Ashton says If you are replacing meals with shakes, check they don’t have lots of added sugar. The good news is that this particular one doesn’t have any. 265 cals Lunch Baked salmon fillet with a big mixed salad Ashton says Salmon is a fantastic oily fish full of omega 3s and definitely something we should all have more of. Of course, a big mixed salad will add plenty of vitamins and minerals. 300 cals Dinner Chicken with vegetables and brown rice Ashton says Brown rice is a great form of carbohydrate and keeps you feeling fuller for longer. As with all meals, a good protein source like chicken should be top priority. 550 cals Snacks Fruit, nuts and water Ashton says Nuts…