Innholdsfortegnelse for December 2016 i Fit & Well

Meet our cover star Helen on p6 It was a joy to work with this month’s cover star Helen Skelton. She’s completed some incredible challenges and hasn’t let becoming a mum slow her down – she just swapped the gym for at-home HIIt workouts to fit staying healthy around her son Ernie’s routine. As the festive season kicks in, I bet we all know just how she feels – how can we find the time to take care of ourselves with everything else we have to do? Well, I’d start with our speedy low-cal dinners, and fat-burning challenge that only takes a few tiny minutes a day. Good luck! We’ve been... Biking around »Art editor David helped our cover star Helen Skelton strike a pose with her two-wheeled co-star. Cooking…

The best time to… go for a run when your lung function – which is vital for aerobic exercise such as running or cycling – is 17.6% higher than it is at midday, according to a US study. Our receptiveness to pain is also lower in the afternoon, so you’ll be able to push yourself just that little bit harder. DID YOU KNOW? Iron, which is vital for energy, can be lost through sweat. Plus, many women say their menstrual cycle – the most common cause of iron deficiency – impacts training and performance. A simple blood test by your GP can detect iron deficiency – diet and supplements help in time, but The Iron Clinic (theironclinic.com) has found that an iron transfusion restores healthy levels of the mineral in…

Lisa Lockwood, 45, lives in Lowestoft, Suffolk, with her husband Dave and their three children. Standing in front of the mirror in my new outfit last New Year’s Eve, I couldn’t help but smile. It was hard to believe that just a year earlier I’d started my New Year’s Eve in tears – over a dress. I was just 24 when, after having my first child, Kyle, I noticed the weight creeping on. As a busy working mum I’d often grab a sausage roll for lunch, then snack on biscuits throughout the day. By the time Ruby was born in July 2001, then Alex four years later, I was more than 12st – big for my 5ft 4in frame – and living in leggings and tunics. The only time of…

Gluten-Free Chocolate Log YOU WILL NEED » 6 large eggs, separated » 125g golden caster sugar » 50g cocoa powder, sifted, plus extra for dusting FOR THE FILLING » 150ml light double cream » 2 x 250g cans sweet chestnut spread FOR THE GANACHE » 1tsp vanilla extract » 35g caster sugar » 225g dark chocolate, broken into pieces » Fondant icing holly leaves and berries, and edible glitter, to decorate WHAT TO DO 1 Heat oven to 180°C, Gas 4. Grease and line a 23 x 33cm Swiss roll tin with baking paper. In a large bowl, whisk yolks and sugar until pale and thick. Fold in cocoa. In a separate bowl, whisk whites until stiff and fold into chocolate mix. Pour into tin; level surface. Bake for 20-25…

Want to tone up and torch fat in the time it takes to make a cup of tea? Yes, please! Every minute counts at this time of year, so Callum has devised a speedy highintensity interval training (HIIT) plan for a pre-Christmas body blitz. But with fast comes furious. ‘Think of the 100m sprint you used to dread during PE, the one where towards the finish line you were absolutely gasping!’ says Callum. Well, that’s the goal with HIIT – to be completely breathless each round. But the rewards are sweet. Thanks to the oxygen debt, you’ll continue to burn cals and fat for up to 48 hours post workout. Plus, you’ll boost your fitness, strength, power and speed. Not bad for 240 seconds. YOUR SIX SUPER-SPEEDY MOVES These…

1 THINK ZINC A natural protector, this mineral supports your body’s defence and repair systems, helping it to battle illness and make new cells and enzymes. You’ll find it in meat, shellfish, dairy foods such as milk and cheese, wheatgerm bread, nuts, seeds, mushrooms, cereals and leafy green veg such as spinach. Or you could take a supplement – try Holland & Barrett Maximum Strength Zinc 25mg (￡8.39 for 100 capsules). 2 TRY HERBAL REMEDIES Your workplace, or busy public areas like trains and buses, are prime bug breeding grounds. ‘Take an echinacea supplement (try Potter’s Herbals Elixir Of Echinacea Plus, ￡10.99 for 135ml, Holland & Barrett) at the first sign of a sniffle to help prevent the start of a cold and reduce how long it lasts,’ says Dr…

Save ￡55 EXERCISE BIKE ONLY £74.99 PLUS £4.95 P&P, WAS £129.99, SAVE £55 The perfect beginner’s exercise bike to help lose weight, burn calories and tone up. A built-in computer monitor measures time, speed, distance and calories to help track your progress. Developed from high-quality materials, it has been designed to allow for comfortable and reliable usage. Comes with a one-year guarantee. Features adjustable saddle, the height from seat to pedal extends from 76-86cm. Dimensions: H110cm x L82cm x W51cm. Maximum user weight: 100kg. Weighs 11kg. D6703 Save ￡40 SHIATSU NECK AND SHOULDER MASSAGER ONLY £59.99, WAS £99.99, SAVE £40 Whether you’re recovering from a long day at work, an intense workout or simply need to soothe any pains, this massager will effectively target muscle aches or stiffness in the…

When it comes to dieting, I’m a fan of variety – because the more fun your healthy food, the more likely you are to stick to it, right? Apparently not. According to research by the universities of Buffalo and Vermont, eating the same meal day in, day out may actually help you eat less. In their study, women were divided into two groups, asked to perform a task, given a portion of macaroni cheese and allowed as many helpings as they wanted. One group performed the task five days in a row – the other once a week for five weeks. By the end, the once-a-day group had reduced their calorie intake of macaroni cheese by 100 calories per session, while the once-a-week group had increased theirs by 30 cals.…

If you’ve seen Joe Wicks in his #Leanin15 YouTube videos, you’ll know he’s a pocket health rocket fizzing with energy. Joe has made his name with his 90-day Shift, Shape & Sustain plans and has changed the bodies of more than 100,000 clients, including Ellie Goulding and Olly Murs. He’s just released his third book, Lean In 15: The Sustain Plan (£16.99, Bluebird Pan Macmillan). Here’s how to unlock the secrets of his famous eating plan for yourself… THE LEAN IN 15 LOW-DOWN The days of going hungry and counting cals are over. Joe says nutrition doesn’t have to be complicated and you don’t need to deprive yourself to burn fat. ‘My approach is about making small lifestyle changes that fit into your schedule, rather than following a strict regime.’…

1 As dehydration is the main cause of hangover symptoms, drinking lots of non-alcoholic fluids is one of the best ways to feel better the morning after. Alternating an alcoholic drink with a soft drink – try fizzy water to keep your calorie count down – can help keep you hydrated and also slow down how fast you’re knocking back the vino. 2 ‘Eating high-fat foods before drinking lines the stomach and slows the absorption of alcohol into the bloodstream,’ says nutritional therapist Alison Cullen. ‘Choose a healthy meal, such as salmon with avocado and salad with olive oil.’ 3 Try the herb milk thistle to support your liver in processing alcohol. ‘Milk thistle can help block toxins entering the liver and stimulate the production of new liver cells,’ says…

At 9am on a freezing cold Scottish beach I recently found myself in shorts and a sports bra. People were out walking their dogs while I was posing for a friend’s photo shoot. It’s something I’d never have dreamt of doing until a few years ago and it struck me how much my confidence has grown. At school I was bullied because my ears stuck out. I would run home at lunchtime to avoid the mean comments in the playground. Aged 14 I had my ears pinned back, but by then my confidence was already in tatters. Ever since then, I’ve always worried what people thought of me. The weight crept on in my early twenties. I was a member of a local hockey team, but wasn’t playing enough to…

Why worry? ‘Sugar increases our risk of diabetes, heart disease and cancer. New guidelines advise cutting our intake to six teaspoons a day (25-30g). A can of fizzy drink contains about nine,’ says Christine. ‘And, while sugars are found naturally in fruits, veg and milk, it’s the added sugars – sucrose (table sugar), syrups, fructose and fructose corn syrup – that do most damage to our health. Look at the glycaemic index (GI), too. Those with low GI (0-50) are metabolised more slowly, helping you to avoid sudden spikes and dips in blood sugar.’ HONEY GI 30 (raw) 70 (processed) PROS Raw and manuka honey contain antioxidants and have antimicrobial benefits. Raw honey has a much lower GI than processed. CONS Avoid processed honey as it can contain up to…

Exercise through a cold OR take a break? The verdict It’s OK to keep up gentle workouts if it’s just a bit of a head cold. The reason NHS advice is you don’t need to dodge your workout when you have a cold. However, experts advise an ‘above the neck’ rule. If your symptoms are in your head – blocked nose, streaming eyes – you can keep exercising (taking it easy). But if you have a tight chest or dodgy tummy, have a break. And don’t hit the gym with a fever, as you risk making yourself seriously ill. Curved OR straight drinking glass? The verdict Straight, if you’re trying to curb booze intake. to curb booze intake. The reason The University of Bristol found that people drank beer almost…

DIABETES This is caused by high levels of sugar that stays in the bloodstream instead of going into your cells, where it would be converted into energy. SYMPTOMS Feeling very tired, feeling thirsty, frequent urination and weight loss. HOW IS IT DIAGNOSED? Your GP can give you a blood test. If it’s positive, they may recommend insulin therapy and medication to help your body process sugar. TAKE ACTION An unhealthy lifestyle and being overweight are major triggers. Switching to a healthy diet and regular exercise can prevent pre-diabetes symptoms turning into the full-blown disease. IRON DEFICIENCY ANAEMIA Leads to a reduction of red blood cells, meaning organs and tissues don’t get vital oxygen. SYMPTOMS You’ll tire quickly and muscles will feel heavy. You may also feel short of breath, have…

…I do for exercise when I’m not dancing is run. I like training on the treadmill and being able to see that once I reach my miles or minutes, I’m done! I do 20 minutes’ running, then a bit of body sculpting – squats, sit-ups, lunges. I switch up my routine because I hate getting bored. …I always have in my make-up bag is mascara, concealer and a bit of powder. I can’t pick one thing, I have to have three! My favourite of those is mascara – long lashes make your eyes pop! As for my concealer and powder, that’s to hide the tiredness and bags under my eyes! …I snack on to give me energy is pistachios. They’re brain food, so whenever I get stuck with choreography for…

There are three plans depending if you want to ‘shift’ fat, ‘shape’ up or ‘sustain’ a healthy weight. SHIFTERS On training day 2 reduced-carb meals, 1 post-workout carb refuel meal and 2 snacks On rest day 3 reduced-carb meals and 2 snacks. SHAPERS On training day 3 carb-rich meals and 2 snacks. On rest days 3 reduced-carb meals and 2 snacks. SUSTAINERS On training days 2 reduced-carb meals and 1 post-workout carb refuel meal and 2 snacks. On rest days 3 reduced-carb meals and 2 snacks.…

SEXY SALON SMOOTHNESS, FAST If top of your festive wish list is a frizz-free do, help is at hand. As soon as hair comes into contact with humidity or moisture in the air, it will reshape and become frizzy. This is exacerbated if your hair is dry or damaged. Tresemmé 7 Day Smooth Heat Activated Treatment, £7.29, uses polymers that are activated with the heat from straighteners to give lasting smoothness. Once hair is styled, top up with a spritz of KMS Hair Stay Anti-Humidity Seal, £19.15. INSTANT VA-VA-VOLUME There’s something so divine about hair with a bouncy swish. Double cleanse with Pantene Clarifying Shampoo, £4.69, to get rid of any product build-up and keep conditioner to the very ends. Next, add a few pumps of John Frieda Luxurious Volume…

FAST FIX » Speedy suppers A healthy midweek meal doesn’t have to take hours. With all the shopping, wrapping and Christmas partying – who has the time, right? That’s where the Easy Thai Curry Kits, ￡2.29, from Thai Taste jump in. Each pack is ready to go with curry paste, coconut milk and Thai herbs for a flavour-filled curry in just 15 minutes. Smart swap Switch the granulated sugar in your tea for a sprinkle of Canderel Sugarly instead and you could save yourself a whopping 700 cals in just one week. That’s clever! Want a party dressready quick fix? Snack on bananas. They’re loaded with potassium, which helps banish water retention and the dreaded bloat. #FITANDWELLWISDOM ‘Vegetables are a must on a diet… I suggest carrot cake, courgette bread…

Lose 7Lb in 7 dAys Our diet plan is based on a two-day fruit and veggie fast to kick-start weight loss and help detox your body. Then, by sticking to a calorie count of around 1,200 a day for the following five days you can lose up to 7lb in a week! The key to keeping the weight off is to eat little and often to keep your metabolism boosted and keep on burning calories. » Day 1 SUNRISE A tall glass of warm water spiked with lemon slices. BREAKFAST Fruit platter: 1 orange, 1 mango, 1 kiwi, handful of seedless grapes. MID-MORNING SNACK 2 pears. LUNCH 1 tub low-fat salsa with veggie sticks (carrot, pepper, cucumber). AFTERNOON SNACK 2 apples. SUPPER 1 jacket potato topped with 1 small can…