Innholdsfortegnelse for Nov-2018 i Fit & Well

From kale to carrots, cauliflower to potatoes, purple foods are everywhere right now. And it’s no wonder. These superfoods are packed with health-boosting anthocyanins, an antioxidant great for increasing longevity, fighting cancer and brain health. This summer, M&S launched purple Watermelon Radishes (£1.20 for two bunches), a milder option to their usual peppery flavour, which boosted sales of radishes by 8%. Here’s our top picks… VIVID BEETROOT SUPERFOOD LATTE, £4.95, VIVIDMATCHA.COM Contains all the benefits of organic beetroot, perfect for whisking into lattes. PURPLE SPROUTING BROCCOLI SPEARS, £2.50, WAITROSE Packed with vitamins C, A, iron, folic acid, calcium and fibre. We dare you to serve to guests without calling them Britney Spears! SPROUTED GENIUS PURPLE CORN CRACKERS WITH SEA SALT & BLACK PEPPER, £2.99, OCADO Made with sprouted purple corn,…

HEARTY VEGGIE CHILLI Heat 50g olive oil in a large flame-proof casserole, add 1 chopped onion and cook for a few mins to soften. Add 1 deseeded and chopped red chilli, ½tsp mild chilli powder, 2 crushed garlic cloves, 1 cubed carrot, 2 cubed parsnips and 1 chopped red pepper and cook for a couple of mins. Add 100g red lentils, a 400g can of tomatoes, a vegetable stock cube and 500ml boiling water. Season, bring to the boil and simmer for 20 mins. Stir in a 400g can of kidney beans and warm through. Finish by scattering over herbs, such as parsley or coriander. WHY IT WORKS It’s packed with vegetables, which provides vitamins and antioxidants to fight inflammation and boost your immune system. The beans and lentils are…

17 GOOD-FORYOU FOOD IDEAS In season superfoods Make the most of these seasonal products while they’re at their best 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…

UPSET STOMACH DO keep hydrated, rest and take paracetamol if you also have a fever. Eat simple foods like toast or clear soups. Disinfect surfaces. DON’T be in close proximity of people, share towels and clothes as the virus can spread. VERRUCAE DO Try over-the-counter remedies, or visit your GP if symptoms persist. DON’T Share bath mats, go swimming without wearing verruca socks, or go in a changing room without flip-flops. COLD AND FLU DO rest, stay warm and keep hydrated. Try over-the-counter remedies but if symptoms persist over a week then visit your GP. DON’T cough and sneeze without covering your mouth with a tissue or your elbow, or leave used tissues out. Put them in the bin or flush them down the loo. CONJUNCTIVITIS DO avoid make-up and…

1 Towel-dry hair and always use a heat protectant product to shield against heat damage. Run some extra volumising mousse, such as Evo Macgyver Multi-use Mousse, £17.50, through fine hair to add volume and bounce. Thick, wiry hair benefits from a serum to smooth the cuticle so you get a good glossy finish. We love Sachajuan Shine Serum, £22. 2 Rough-dry hair until it is 80% dry. Use your fingers to gently brush through, keeping the dryer moving constantly to avoid frizz. For extra volume, tip your head upside down during this stage. 3 Next, separate the hair into clear sections with a tail comb and secure with sectioning clips. This will speed up Step 4 no end. 4 Starting at the nape of the neck, take a 2in section…

FOR SENSITIVITY Bioderma Atoderm SOS Spray, 50ml, £8 Inflamed, irritable skin? Use this weightless spray on the face or body, to provide immediate relief from tight-feeling skin for up to six hours. Plus there’s a handy mini size – great for when you’re on-the-go. FOR CRACKED LIPS Blistex MedPLUS Repairing Lip Balm SPF15, 7ml, £2.69 Infused with cocoa butter, jojoba oil and menthol, this rich balm brings comfort to broken lips that need TLC. Keep it in your bag to protect against winter weather and central heating. FOR ROSACEA Avène Antirougeurs Calm Mask, 50ml, £16.50 A must for calming redness, this gentle mask restores comfort to rosacea-prone skin. It contains thermal spring water to help soothe flushed, puffy skin. FOR CHAPPED HANDS Aveeno Daily Moisturising Hand Cream, 75ml, £5.99 This…

THERE’S PLENTY OF OTHER WAYS YOU CAN MAKE EXERCISING MORE ECO-FRIENDLY WITH THESE GYM BAG ESSENTIALS… SALT OF THE EARTH PURE AURA MELON & CUCUMBER NATURAL DEODORANT SPRAY (£5.99, HOLLANDANDBARRETT.COM) is 100% natural, which means no nasty chemicals for you or the planet. It leaves an invisible layer of mineral salts on your skin, which inhibits the growth of odourcausing bacteria, without suffocating your skin. Does it work? For day-to-day, yes, but it’s not the best option during a tough, sweaty workout. THE BODY SHOP BANANA SHAMPOO (£6.50, THEBODYSHOP.COM) leaves tresses smelling fresh post-workout, while also leaving you with a warm, fuzzy feeling. How so? It’s crafted using real banana purée from the wonky fruit that supermarkets won’t buy. So, farmers don’t lose money, food isn’t wasted and your hair is nourished.…

TIP To reduce the salt and sugar content add your favourite herbs and spices to enhance the flavour. FIGURE-FRIENDLY CUTS Venison is rich in iron and B vitamins, which help regulate your metabolism. Plus, the fat contains high levels of heart-protecting conjugated linoleic acid. TRY 1 venison loin. Place in roasting tin with 1 chopped onion, 1 leek, a few sticks of celery and 1 carrot. Drizzle with olive oil, season and roast. ANTI-AGEING GRAVY Resveratrol in red wine can protect against age-related mental decline. TRY Adding 1 glass of red to 1pt of beef stock, roasting-tin veg and juices. Bring to the boil, simmer for 1 min and drain through a sieve. MIRACLE OIL Coconut oil contains medium-chain fatty acids, which go straight to your liver, where they’re used…

270 That’s the number of calories you can burn per hour riding a horse. Don’t worry if these four-legged beasts aren’t your thing, you can still reap the benefits of horse-riding with a new workout, Jockey Fit. This fitness class is set to become HIIT’s ‘mane’ event this autumn (excuse the pun). Created by Great British Racing and professional jockey Tom Marquand, the 30-minute workout, which can be done at home, is a circuit which consists of five stations, each targeting a key area used in horse racing, and incorporates elements that jockeys need to keep in tiptop condition, including boosting cardio, improving balance and working your core. For more info, go to greatbritishracing.com/latest/jockey-fit. Try these other animal-inspired workouts… ZUU (virginactive.co.uk) Power up your body with primal movements. Think crawling,…

Ultimate Performance Kielder Handheld Bottle, £11, Go Outdoors Even your drinks bottle can help you stay safe with its hi-vis trim! SBS Safety Light Clip for Shoes, £12.99, Boots Attach to trainers, these have a 100 hours of battery life. Proporta Smartphone Armband, £14.95, proporta.co.uk Dashing Reflective Women’s Jacket in Silver, £69.99, sizes 6-20, Mountain Warehouse Bra top, £29.99 leggings, £39.99 Bra top, £19.99, leggings, £24.99, coat, £49.99 All sizes 6-16, SportFX at Sports Direct Training outside? You’ll never forget your reflective strips when they’re already on your workout gear. Livall MTL Bluetooth-enabled Smart Helmet, £69, Halfords Salomon Sonic RA Nocturne, £150, salomon.com/uk Not only have these been made to keep toes warmer in winter, but they’re reflective from every angle. Win, win. Osprey Syncro 15 Rucksack in Velocity Green,…

574 calories 18g fat (2g sat fat) 85g carbs Prep time 25 mins Cook time 5 mins Serves 4 Middle Eastern bulgur wheat salad YOU WILL NEED » 300g bulgur wheat» 350ml vegetable stock» 70ml pomegranate juice» 2tbsp honey» 2tbsp olive oil» 1 pomegranate, seeded» 75g dates, roughly chopped» 25g flaked almonds» 25g walnuts, roughly chopped» 25g pistachios, roughly chopped» ½ pack fresh parsley, chopped WHAT TO DO 1 Place the bulgur wheat in a bowl and pour over hot vegetable stock to a finger-width around the bulgur. Cover with cling film and leave for 10 min,s until all the liquid is absorbed. Season well. 2 To make a dressing, pour the pomegranate juice into a small saucepan and place over a high heat, until reduced by half. Then stir…

Roasted squash and lentil salad 480 calories 16g fat (3g sat fat) 52g carbs Prep time 20 mins Cook time 20 mins Serves 4 YOU WILL NEED » 500g butternut squash, cubed» 1 garlic clove, crushed» 1 chopped red onion» 1tbsp olive oil» 300g puy lentils» 900ml gluten-free vegetable stock» 175g kale» 60g Brazil nuts WHAT TO DO 1 Heat the oven to 200°C/Gas 6. Spread the butternut squash out in a roasting tin. Season and sprinkle with the garlic, red onion and oil. Roast for 20 mins. 2 Meanwhile, put the lentils and stock into a pan. Simmer gently for 20 mins, until just tender. 3 Stir the roasted squash, add the kale and nuts, and cook for 3 mins, to crisp up slightly. 4 Drain the lentils and…

It’s one of the healthiest ways to begin the day, and a perfect warming food to help you deal with the colder weather – but what about when you haven’t got time to make porridge from scratch? these ready-made pots are a saviour when you need to grab an on-the-go breakfast and haven’t had time to prep anything. Here’s our pick of the healthiest. Per pot 242 calories 9.4g fat (6.4g sat fat) 33.1g carbs Dairy-free and delicious MOMA COCONUT AND CHIA PORRIDGE, 60G, £1.30, SAINSBURY’S This vegan porridge pot is made using coconut milk powder, which gives it a wonderfully creamy texture and nutty flavour, and the superfood chia seeds add an extra nutritional boost. HIGH FIBRE DAIRY FREE GLUTEN FREE Per pot 230 calories 2.7g fat (0.5g sat…

Your best-ever hair day Are you getting too much sleep? Skin issues – sorted 8 hrs 41 mins That’s how long the average Brit spends staring at screens per day*, which is having a negative effect on our eyesight. ‘Excessive screen time really takes its toll,’ says ocular expert Francesca Marchetti, from eye-care advisory panel, WINK. ‘Give eyes a break from the screen every 20 minutes, look 20ft away and blink 20 times. It takes about 20 seconds. This naturally lubricates eyes and allows your eye muscles and lens to relax and return to their base position.’ WHY NOT TRY… 1 THE SUPPLEMENT With lutein, algae and zinc to protect eyes from damage from devices, eyestrain and ageing. 2 THE TREAT A hot mask can relieve tired eyes, styes and…

Mask up Dryness and frizz are serious shine-snatchers, so use a mask once a week to bring back the lustre. Look for nourishing formulas, such as Nexxus Oil Infinite Masque for Frizzy, Dull Hair, £19.99, which is a game-changer for lifeless hair. The oil-infused formula adds serious shine to your crowning glory without weighing hair down. Cool off When rinsing, turn down the temperature – the cooler water helps seal the cuticles, smoothing each strand so they reflect more light. When blow-drying, use a narrow smoothing nozzle to dry sections for added gleam and finish off with a cool blast of air to seal the deal. Get glossing Finish off with a smoothing balm or oil to add a healthy shine and polish to your lengths. Toni & Guy Picture…

BOKA CARAMEL CEREAL BAR, 30G, 75P, LOCAL STORES The ONLY snack bar in Europe low in sugar, salt, saturates and fat. That’s 1.2g of sugar and just 0.8g of fat. ADUNA BANANA BOOST WITH BAOBAB SUPERFRUIT, 40G, £1.89, HOLLAND & BARRETT This will improve alertness and energy levels, plus it’s great at boosting the immune system. BIOTIC BALANCE CHOCBALLS, 75G, £14.99, HOLLAND & BARRETT Contains three billion live bacteria per ball, so you’ll be looking after your gut health too! DELICIOUSLY ELLA HAZELNUT & RAISIN ENERGY BALLS, 40G, £1.79, TESCO Just six simple ingredients, including dates, raisins, hazelnuts and spices go into one ball. SQUIRREL SISTERS RASPBERRY RIPPLE RAW ENERGY BAR, 2 X 20G, £1.20, MORRISONS Made purely with nuts and dried fruit, these contain less than 91 calories per…

Alarm VS open curtains The verdict Open curtains. The reason A Japanese study found people who were suddenly woken up had higher blood pressure and heart rates than those who woke up in their own time. During winter months, try a dawn simulator (like Lumie Bodyclock, £56, John Lewis) – a study found that those who woke using one reported feeling more alert. MANUAL OR ELECTRIC TOOTHBRUSH? The verdict Electric. The reason Studies have shown that electric toothbrushes are up to 45% more effective at getting rid of bacteria-laden plaque than brushing your teeth manually. Plaque can cause gum disease and even lead to life-threatening complications, such as heart disease and stroke. SMART SWAP Switch your usual brew for a cup of black or green tea. They’re both packed full…

Hey Andrea! How do you stay in such great shape? I do yoga at least three times a week, either in my bedroom on my own or at a class. What do you listen to on your workout playlist? I don’t actually listen to music while doing yoga; if I do, I put on a yoga app. If I go to the gym, I like to do strength training and take in a podcast – I love Fearne Cotton’s happy place podcast series. I like to be learning something while working out or listening to something interesting. Do you have a favourite or least favourite body part? My least would be either my tummy or bum, just for the same reason that most women don’t like them! But I like…

Q I’m always ravenous around my period and I think this is derailing my diet. What can I do? A There are no magic answers, but selecting healthy snacks and focusing on high-protein foods will help to fill you up. Have a boiled egg with spinach for breakfast, for example, or opt for a protein-enriched healthier snack. Q Is tinned fish as good for you as fresh fish? A Fresh is always best. Tinned tuna, for example, provides very little of the most beneficial omega-3 fatty acids (DHA and EPA) as these are removed during processing, yet fresh tuna is an excellent source. Some tinned fish is also canned in brine, which provides salt – these are best avoided in my view, especially if you have raised blood pressure.’ 45%…

fit&well exclusive! Katie Piper is a woman who doesn’t do anything by halves. Having rebuilt her life after surviving a horrific acid attack 10 years ago, the 34-year-old’s CV now includes running a charity, The Katie Piper Foundation, writing six bestselling books, presenting numerous TV shows and documentaries – and her latest challenge? Waltzing across the ballroom of the nation’s favourite dance competition, Strictly Come Dancing. That’s all while juggling caring for Belle, four, and 10-month-old Penelope, her daughters with husband Richard Sutton. The star has also lost 2st since Penelope’s birth last December, which is one of the reasons she launched her own diet and fitness guide, the Healthy Happy Mum Plan, with the help of weight-loss guru Terri-Ann Nunns, this year. ‘When I lost the weight, women were asking,…

BEFORE Stepping onto the scales at my first Weight Watchers meeting, I heard a familiar negative voice in my head, ‘You’re too weak to stick to a diet,’ it said. I’d had anxiety and depression since childhood, so it was no surprise I felt that way. After breaking my ankle at age 10, I gained weight and, due to having a big appetite, it wasn’t long before kids started calling me ‘Big Penny’. The larger I got, the worse I felt. Low self-esteem meant I left school with no qualifications. Later, it also played a part in me pursuing destructive relationships. I was prescribed antidepressants at 19, after the birth of my son Joshua. Then, when my youngest two, Dylan and Millie, came along, I found myself a single mum…

Our bodies were made to move, so with all that sitting around we do, it’s important we get our heart rates up regularly. improve energy levels, while reducing stress and helping us sleep better.’ Plus, in the long-term, it will strengthen your heart and up your fitness and stamina levels. If you’re doing it right, your heart will be pumping, your breathing rate will be up and you’ll sweat, as you get those muscles working and burn those cals. To maximise your fat-burning potential, aim to workout at around 70% of your maximum heart rate (to work this out subtract your age from 220), then intermittently turn up the intensity to ramp up your total cal burn. To get a fighting fit, fat-free bod in just a month, check out…

91 CALS BEPPS BLACK-EYED PEA PUFF SNACKS IN CHEESE FLAVOUR, 70G, £1.79 TESCO These taste like a treat and are a natural source of calcium and vitamin A. VEG DAIRY FREE GLUTEN FREE 90 CALS HIPPEAS CHEESE & LOVE, 78G, £1.99, ASDA Light and cheesy and so moreish! These cheese puffs are high in fibre and a great source of protein. VEG DAIRY FREE GLUTEN FREE 121 CALS WELL & TRULY CRUNCHY REALLY CHEESE BAKED CORN SNACKS, 100G, £2, OCADO These all-natural snacks have serious crunch factor and a rich cheesy flavour. GLUTEN FREE…

Eat Well Healthy hair starts from the inside. So, pack your diet with nutritious superfoods and plenty of protein, which are essential for growth. Eating oily fish, can help prevent hair loss and breakage. Eggs are real hair heroes too – they contain biotin, which adds lustre. And if you fancy a snack, go bananas. They’re full of beautifying vitamins and strengthening minerals. Wash it in Lather your way to bigger hair in an instant with Charles Worthington Thicker & Fuller Shampoo, £6.99. It helps hair feel thicker in a week, thanks to tiny vitamin E capsules that nourish the scalp for stronger, healthier hair growth. For instant thickness, try L’Oréal Paris Elvive Fibrology Thickness Booster, £5.99, which contains Filloxane, a hair-expanding molecule. Apply to damp hair after you’ve rinsed…

SUGAR CONTENT Look for anything containing an ingredient with words such as syrup, fructose, glucose, dextrose, maltose, agave, HFCS or maltol. These are all still added sugars. Dried fruit can really ramp up ‘total sugars’, even though it has less impact on the body than ‘free’ sugars. PROTEIN CONTENT High protein means it must contain 20% of its energy from the protein component of the food (per serving). If it contains 11g protein, then the energy from protein is 11 x 3.75 (3.75 calories per gram of protein) = 41 calories. If the bar contains 190 calories per serving then this is 22% of the energy (41/190 x 100 = 22%). SOMETHING NATURAL The addition of nuts, seeds, dried fruit and cacao adds a good source of minerals and healthy…

‘If you’re feeling anxious there are ways you can step back and take control before the symptoms build up and take over,’ says Nicky. BREATHING EXERCISES Breathe in through the nose for three seconds, hold for four seconds, breathe out through the mouth slowly for five seconds. DISTRACTION TECHNIQUES Try the 5, 4, 3, 2, 1 – acknowledge 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and finally 1 deep breath in and out. POSITIVE AFFIRMATIONS Tell yourself, ‘I am safe, I am in control, this feeling is anxiety’ and repeat until you feel more in control of your feelings. DIETARY CHANGES Small changes to your diet can make a difference to anxiety symptoms. try eating less processed…

Breakfast Organic porridge in almond milk with syrup, blueberries, seeds and bananas; tomato juice Ashton says A perfect breakfast with lots of flavour and nutrients. Almond milk is a great substitute for normal milk if you are looking to reduce calories. Lunch Couscous salad with cooked prawns, edamame beans, beetroot, tomatoes, spinach, balsamic vinegar and olive oil Ashton says Another meal packed full of nutrients. Prawns are a great high-protein, low-calorie option and always perfect to add to salads. Dinner Pan-fried sea bass in ginger and chilli with steamed broccoli Ashton says Most white fish is a good choice as it’s full of nutrients, lower in cals than oily fish but high in protein. Pan-frying it helps to keep the cals from oil down and steaming retains nutrients. Snacks Dates,…