Innholdsfortegnelse for February 2015 i Fit & Well

I’m so happy to bring you another month’s worth of inspiration to live a fitter and healthier life! From our 30-Day Steps Challenge to get you walking to some delicious food ideas every page is packed with things to help you feel better and make your life easier. As you know, if you’re a member of our Facebook group or follow us on Twitter, the Fit & Well team like to practise what they preach so we’ve all been busy trying to up our activity levels and try out new things… Please keep on posting your pics and comments – we love hearing from you. That’s why in this issue we’ve got loads more ways for you to get involved, so let us know how you get on. Good luck!…

‘Being skinny doesn’t mean I like how I look’ For some women, size 8 is the Holy Grail, but I’ve disliked my body ever since I was a teenager, when I was teased about my long, Pinocchio-like nose and flat chest. One day I went through all the family albums, pulling out every photo where I thought I looked ugly. There were barely any pictures of me left. I HAD PLASTIC SURGERY By April 2003, I’d had enough of feeling unhappy with the way I looked. So I paid £4,500 to shorten my nose. A year later, I spent £5,000 on taking my breasts from 34C to 34D. After the operation I was groggy and sore, but I loved my new shape. And when I gave birth to Luis in…

Swap your scrub Regular exfoliating is a must, but ditch grainy scrubs for one that contains alpha hydroxy acids, to gently melt away dead cells. ‘Scratchy scrubs can sometimes cause irritation and micro-tears on the skin,’ explains facialist Sarah Chapman. We recommend Sarah Chapman Skinesis Overnight Exfoliating Booster, £58. Say bye-bye to bubbles You may think a cleanser that lathers up is best, but not for sensitive skin. Instead, try an oil-based cleanser such as Liz Earle Cleanse & Polish Hot Cloth Cleanser, from £15.50. ‘Foaming cleansers can be drying,’ says Sarah Chapman. ‘But oil-based ones work with your skin’s natural sebum.’ Try a brighter blusher And we do mean a neon-bright compact blusher, such as Bobbi Brown Blush in Peony, £19. As long as you apply it a little…

Low salt Gluten free 413 calories 18g fat (10g sat) Serves 12 Prep time 20 mins Cooking time 30 mins ‘Bet you can’t believe it’ chocolate potato cake YOU WILL NEED » 150g potato (peeled weight), cut into chunks » 175g butter, softened » 175g caster sugar » 3 medium eggs » 60g dark chocolate, melted » 175g gluten-free self-raising flour » 40g cocoa powder » 3tbsp milk For the frosting: » 300g golden icing sugar » 2tsp cocoa powder » 1tbsp light and mild olive oil » 3tbsp boiling water » 25g dark chocolate, grated » 6 gluten-free rose decorations WHAT TO DO 1 Cook the potato in boiling water until tender, drain. Return to the pan to dry over the heat, then mash. Cool. 2 Heat the oven…

Your trainer is Joanna Hall (joannahall.com), creator of the Walkactive technique, the scientifcally verifed efective walking system for everyone. It’s been proven to anti-age your posture, whittle your waistline and tone your body, all through walking. Let’s get started. HOW THE PLAN WORKS This month’s challenge is all about fitting extra activity into your busy day, and it’s super simple! 1 The challenge has three levels. Choose yours using the test below and then follow the daily and weekly targets on the grid over the page. If you find that your level is too easy, switch to a more advanced one – the key thing is the consistency of your efforts. 2 Do the daily walks in increments and the weekly walks when you can fit them in (we’ve suggested…

You might be familiar with the term clean eating – it’s one of the most popular healthy food tags on Instagram – but what does it actually mean and why is it good for your body? Rather than concentrating on eating less, the clean method is more about being mindful of the food’s journey between its origin and your plate. It’s about eating whole foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural state as possible. Do this and weight will drop off and your health will improve, no starving required! Make a start with our clean eating body reboot… THE 4 EATING CLEAN PRINCIPLES BALANCE: The breakfast and lunch recipes in the plan balance proteins and carbs to promote…

They say ‘the couple that sweats together, stays together’. And if Samia Ghadie, 32, (aka Corrie’s Maria) and her partner Sylvain Longchambon, 34, are anything to go by, that sounds about right. Having met when Samia was partnered with Sylvain, a professional ice skater, on the 2013 series of Dancing On Ice, their relationship was founded on fitness. And when I meet them at our cover photoshoot in Manchester, it’s clear that they haven’t slowed down since. One minute, they’re demonstrating a party trick lift that they mastered on the show (while we all wince as he thrusts her overhead – and over a hard concrete floor). The next, they’re giving us a masterclass on the workout they’ve been doing together since Sylvain became a full-time personal trainer after Dancing…

The concept couldn’t be simpler: meet in the park and go for a run. But somehow it’s struck a chord with everyone from mums to Olympic athletes and become a worldwide phenomenon. We’re talking about park run, which sees people meet in their local park every Saturday morning to participate in a timed 5k. Not heard of it? With over 500,000 people registered in the UK now, you almost certainly know someone who’s a park runner – even if you don’t know you do. So what’s the appeal? While park run has none of the pressure of a race (it’s free and you can decide if you want to turn up on the day) you do get an official time posted online. It’s designed to feel non-competitive – it’s all…

» Never tried strength training? Scott’s moves are straightforward, but don’t worry, we’ve included a how-to guide for any of you fitness fledglings. Three 30-minute sessions a week should see great results. Before you start Take these three tests now, then again at the end to measure how much your strength has increased. Aim to double your time. » Plank endurance Time how long you can hold the plank position perfectly still for. » Squat hold endurance Perform a bodyweight squat and time how long you can hold it for. » Press-ups Count how many press-ups (on your knees) you can do until you reach muscle failure. If you can do 20, nice work! YOUR 6 TOTAL TONE-UP MOVES » Lunges Stand with your hands on your hips. Step one…

We’re only in the second month of 2015, but already we’re requiring some muchneeded Om. Yoga has long been known to increase your strength, balance and mental wellbeing (you’ll feel your heart rate decreasing instantly), and it will also help you combat any commuter/sat-at-your-desk hunch. We’ve given this ancient form of exercise a modern makeover with some ultra-chic gear for you to choose from, so you can perform your sun warrior in style. After a frugal January, it’s time to treat yourself… TIP Practise a range of poses in your kit to ensure you can move freely TIP Layer up to stay warm at the start and end of the class TIP Wear comfortable clothing made from breathable fabric…

high protein 2 405 calories 15g fat (5g sat) Serves 4 Prep time 15 mins Cooking time 1 hr 15 mins » THE ORIGINAL VERSION Traditional cottage pie made with full-fat mince – high in saturated fat – and creamy mash comes in at 601 calories and 39g fat! WHAT WE DID Ditched the full-fat mince and used lean steak mince, plus lentils – a good source of cholesterol-lowering fibre. Using skimmed milk and olive oil reduces fat in the mash. THE DIFFERENCE original verSion healThier verSion » OUR HEALTHY VERSION YOU WILL NEED » 100g red split lentils » 250g lean steak mince » 1 onion, chopped » 2 garlic cloves, crushed » 2 large carrots, chopped » 1 leek, sliced » 3tbsp worcestershire sauce » 1 beef stock…

When a friend told me that swinging could help me get fit, I was a bit concerned that car keys were going to be involved. Imagine my relief when I found out they were simply talking about circus skills! I have a sedentary job as a picture editor and sit in front of a computer screen all day. I go to the gym and walk a lot, but I wanted a workout that would not only challenge me by having to learn new skills, but also be exhilarating and clowning around fun (excuse the pun) while I did it. So, I signed up for a taster session at the National Centre for Circus Arts, where I was assured that a great all-over workout could be had while swinging across the…

…That helps me stay in shape My Fitbit [activity tracker]. I’m not fantastic at going to the gym but this nudges me to walk to meetings, to the shops, up stairs – I never take the lift. I also have a three-year-old boy to run after [her son Zephyrus with partner Gerard Cunningham]. I’m tempted to put my Fitbit on him to see how many steps he does! …that gives me a lift I’m not drinking caffeine because I’m pregnant [Julia is expecting twins in spring]. But it makes me feel better to have a cup of tea, so I’ll have Rooibos, which is caffeine-free. ...I like best about myself My sense of humour because, even if nobody else will laugh at my jokes, I always do. I can rely…

WHOLEGRAIN BREAD FOR LONGER LASTING ENERGY go for wholegrains. Their B vitamins aid blood sugar balance as well as boosting nerve function, which can make you feel more alert. TRY a wholemeal wrap, rye or pumpernickel bread. SKIN-FRIENDLY SALAD BOOST YOUR COMPLEXION by adding a chopped tomato or a quarter of a red pepper – both contain the wrinkle-defying compound lycopene. TRY adding cucumber – it contains the mineral silica that boosts collagen. HEART-HEALTHY FAT REDUCE CHOLESTEROL and boost heart health with omega 3 fatty acids. TRY flaking a small, seared tuna steak. Vegetarian? The monounsaturated fat and high vitamin E content of avocado makes it a heart hero. Use half, mashed. GUT-FRIENDLY SPREAD BE KIND TO YOUR INSIDES by adding a dollop of digestion-supporting spread to help good bacteria…

When I was younger I wasn’t very sporty, but I was always active, often ice-skating or dancing with my friends on the weekends. I was a slim teenager and felt comfortable in my skin. During my late 20s and early 30s I was always on the move. My job as a town planner meant I was often on site visits and I was able to walk to my office. I was confident about my size 10 body. This all changed in my late 30s when I moved to Chichester. I received a promotion working for local government, which should have been something to celebrate. But instead it was stressful with sedentary days stuck behind a desk, a long drive to work and comforting myself with biscuits when I got home.…

What’s so good about it? » Reduces blood pressure » Powerful antioxidant » Source of folic acid » Lowers cholesterol » Stabilises blood sugar » Treats anaemia and fatigue This power-packed bulb is great for boosting stamina and making muscles work harder. Full of potassium, magnesium and iron, as well as vitamins A, B6 and C, beetroot contains carbohydrates, protein and soluble fibre. The leaves are rich in beta-carotene, calcium and iron. Easy beetroot ideas » Different dip (pictured below) Blitz together 4 ready-cooked beetroot with 3tbsp crème fraîche and 1tbsp horseradish. » Try it raw Put on clean rubber gloves, grate and stir in some natural yogurt and a hint of horseradish for a healthy alternative to coleslaw. » Natural roasted The easiest way to cook them is to…

3 NEW FOOD TRENDS WORTH TRYING Here are three of the latest super-food trends we think are worth a go… 1VEGAN SUSHI With Beyoncé extolling its slimming virtues, going vegan is having a moment. This veggie sushi comes in at under 200 calories and is a delicious light lunch. Taiko Sushi, £2.60, Waitrose. 2FERMENTED FOOD Big in Korean cuisine, fermented vegetables restore good bacteria to your tum, which in turn ups your energy – you can buy sauerkraut, kimchi and miso soup from most supermarkets. Itsu Miso soup, £2. 3 SPIRALISING YOUR Vegetables Here’s a brilliant gluten-free, zero pasta, healthy dinner option – make your own noodles using courgettes, carrots and beetroot (Gefu spiral cutter, £15.49, Amazon). #fitandwellwisdom ‘One cannot think well, love well, sleep well, if one has not…

GOT 10 SECONDS? SPRINKLE... cinnamon on your porridge or cereal for breakfast. It stabilises blood sugar and also keeps hunger pangs at bay. Studies prove that half a teaspoon a day leads to a significant reduction in blood glucose levels. CHANGE... the font on your Pc to 12-point Anything smaller increases the risk of eye strain, says the EyeCare Trust (eyecaretrust.org.uk). GOT 15 SECONDS? USE... antibacterial wipes to clean your mobile phone One in six phones tested positive for E. coli, while a quarter were contaminated with staphylococcus aureus. We love Boots antibacterial wipes (£1.05 for 12, boots.com). WASH... your hands properly Studies show this is the single most effective way of preventing cold virus infections and cuts respiratory illness by a whopping 45%. It takes around 15 seconds –…

A glass of wine or a big night out? THE ANSWER HAVE A DRINK A DAY THE REASON The liver can struggle to break down alcohol if you overload it. So while health experts suggest not drinking every day, you’re still better having a regular evening tipple than flooding your liver with toxins once a week. WHAT WILL HELP ME GET TO SLEEP QUICKER? ANSWER: Stretching! A light stretch might not sound relaxing, but it’s the best way to put your body in a relaxed state (see page 77 to try our 10-minute stretch challenge before you go to bed). Books will relax your mind, but TV light can disrupt sleep hormones and a hot bath isn’t a good idea as your body needs to cool down to drop off.…