Innholdsfortegnelse for March 2017 i Fit & Well

Meet our cover star Davina on p6 So January is over for another year, but what about those good intentions you stuck to so well? If you’re like me, then real life is kicking in and eating well and staying active is getting a bit more challenging. Changing things up always helps, so we’ve got lots of tasty recipe inspiration for you to try, plus some great new workout plans to help you push yourself harder. And if you’re celebrating the end of Dry January, we’ve got a great new diet plan that includes a daily glass of vino. Good luck! We’ve been... Working out ?Associate Editor Faye worked up a sweat doing a fitness class with Fit & Well favourite Lorraine Kelly at her Amazon.co.uk Brand New You DVD launch.…

Research shows eating at least five portions of fruit and veg daily – equivalent to about 400g – keeps you healthy, lowering the risk of a range of illnesses, from cancer to diabetes and heart disease. One study also showed eating plenty of fresh produce gets your skin glowing. But most of us don’t manage five a day. So how can you hit that target? Our hassle-free hacks will raise your total in no time. 1 Ditch the rice Try cauliflower ‘rice’, says Christine Bailey, director of Advance Nutrition Ltd (christinebailey.co.uk). ‘Pulse florets in a food processor to form grains. Fry in a little oil for 1 minute, put a lid on top and cook for a further minute.’ 2 Start the day right ‘Drink a glass of 100% orange…

Donal Skehan’s quinoa chocolate cake with avocado frosting YOU WILL NEED » 150g cooked quinoa » 4 large free-range eggs » 50ml milk » 150g butter, cubed » 1tsp vanilla extract » 200g coconut sugar » 100g cocoa powder » 1tsp baking powder (use gluten-free) » ½tsp bicarbonate of soda FOR THE FROSTING » 2 ripe avocados, stoned and flesh scooped out » 75g cocoa powder » 1tsp espresso powder » 75g maple syrup » 1tsp vanilla extract » ½tsp sea salt WHAT TO DO 1 Preheat oven to 180°C, Gas 4 and grease and line a 20cm spring-form cake tin with parchment paper. 2 Place the quinoa, eggs, milk, butter and vanilla extract in a food processor and blitz until smooth. Add the coconut sugar, cocoa powder, baking powder…

There’s more to ballet than tiptoes and tutus. ‘They have incredibly strong bodies – some even say stronger than many strength-training athletes,’ says Niki Rein, creator of ballet-based workout Barrecore. This is because ballet moves target every inch of your body, creating a powerful, toned and sleek silhouette. Plus, they also help improve your flexibility, agility and posture. You only have to look at Darcey Bussell’s ‘I can’t believe she’s 47’ body to see the benefits. So, instead of merely embracing a childhood dream, people are now trying workouts such as Barrecore to get fit. Barrecore combines impact highintensity ballet-inspired moves to help you melt fat and boost metabolism, as well as get a sculpted body. ‘You keep melting fat for up to four days afterwards thanks to the deep…

30 The number of minutes it takes to go from a sugar rush to a fullon sugar crash. This sugar spike and crash makes you crave more, leading to a very sweet but vicious cycle. 6 The maximum number of teaspoons of table sugar we should consume per day. Watch out for hidden added sugar in foods, as these all count. 31.7g The amount of sugar in a tall skinny chai tea latte. 1,120 That’s how many calories you’ll lose if you cut your daily teaspoons of sugar by 10. That’s just one pain au raisin and a tall skinny mocha. 8.2g Save this amount of sugar by switching your Starbucks tall skimmed latte for a Starbucks tall soya latte. 22.5g This amount of total sugars per 100g is considered…

Celebrating at my friend’s wedding, I realised it was the first time I’d worn a dress since my own big day 20 years ago – for years I’d been hiding behind baggy clothes. It was the bride, Lorraine, who a year earlier, had lifted me from rock bottom. I’d lost my long-term partner to a heart attack and was overweight myself. Lorraine insisted I join her at the gym, knowing it would make me feel better. Without her, I never would have transformed my life. I’d always been ‘the big girl’ at school. I was a chubby child, despite playing hockey, and as a teenager I was chunkier than my friends. At 16, I was ‘the bubbly one’, low in confidence but making jokes to cover it up. I was…

Proskins performance wear is more than just stylish exercise gear. It features hi-tech micro-capsule embedded yarns, HiG precision compression, stay-fresh sweat wicking and body-sense temperature control to make your workout easier and more effective. Choose from three great ranges… » ACTIVE Designed and developed in the UK, the compression technology enables a quicker recovery of your muscles postworkout and the lightweight fabric has a four-way stretch for maximum comfort and an enhanced silhouette. » SLIM This amazing workout range makes your body work harder just by putting it on! In clinical trials 63% of users saw a reduction in cellulite. » GOLD Eye masks and more that use revolutionary technology to moisturise and hydrate the skin. Clinical tests show that after wearing Proskins GOLD garments for 72 hours, collagen production…

Halfway through chatting to Davina McCall, she suddenly jumps up and starts skipping round the studio. We’re not talking dainty, pointy toed skips. We’re talking huge, not-acare- in-the-world skipping, arms and legs akimbo. Davina’s demonstrating her love of being silly – and she’s doing so for a reason, showing how even silliness can incorporate exercise. Other antics include dancing to Beyonce videos with her kids (‘We’ve decided she’s the best dancer in the world, even better than Ed Balls’) and streaking round her house! ‘People think I’m mad but if anybody says, ‘Oh, you’re too old to do that,’ or ‘Women shouldn’t do that,’ that’s a red rag to a bull to me. Not supposed to do that at my age? I’ll show you.’ It’s a philosophy that is clearly…

BODYCOMBAT What? This high-intensity cardio class combines moves from a range of martial arts, including karate, muay Thai, kung fu, taekwondo and, of course, boxing in a fast-paced, choreographed routine. It’s basically the badass version of aerobics. Why? A 55-minute class promises to burn more than 700 calories, while you’ll improve endurance and work your legs, arms, back, shoulders and core. Where? There are classes run at gyms nationwide, ranging from 30 to 55 minutes. To find your nearest, visit lesmills.com/uk. Or sign up to Les Mills On Demand to access classes online for just ?9.95 per month. Best for… all-round fitness. BOXINGYOGA What? A 60-minute class that combines boxing with yoga in fluid sequences. Why? Originally designed as a class for boxers, it offers a chance to improve strength,…

TAKE YOUR TEMPERATURE If the thermometer is 38ºC or above, you have a fever and a day in bed is needed. But if you just feel under the weather, begin the action plan to beat the sniffles. POP SOME PAINKILLERS If you’re bunged up, take a remedy that includes paracetamol and a decongestant to stop the blood vessels in your nose from swelling. It’s fine to take paracetamol and ibuprofen together (over-16s only), but don’t overdo it, especially if you take a cold remedy as well. Adults can take up to 4g paracetamol and 2,400mg ibuprofen per day. ‘Over-the-counter painkillers really bring down a temperature and zap headaches,’ says GP Dr Sarah Jarvis. OUR BEST BUY Care Decongestant Tablets (?2.09 for 12), from pharmacies. TRY HERBAL Research shows echinacea can…

»THE ORIGINAL VERSION Butter is melted with dark chocolate, then folded into eggs and sugar that have been whisked until creamy. Flour and cocoa powder are folded in to make a rich batter. WHAT WE DID We’ve cut the sugar right down and swapped butter for low-calorie yogurt. We’ve switched fat- and sugar-laden melted chocolate for rich and chocolatey cocoa powder. Flour has been replaced with wholemeal Weetabix to save even more calories and give the mixture a good texture. » OUR HEALTHIER VERSION YOU WILL NEED » 4 Weetabix » 1½tbsp light muscovado sugar » 200ml water » 40g cocoa powder, sifted (plus 1⁄4tsp for decoration) » 1 x 175g tub Muller Light Vanilla » 1tsp vanilla extract » 4 eggs » 125g cherries, to decorate (optional) WHAT TO…

FOR THE GYM WHAT TO LOOK FOR Easy to wash and dry fabrics, so you’re never caught short. This will make speedy changing a doddle, too FOR RUNNING WHAT TO LOOK FOR Good support to handle the high impact and comfortable seams to avoid chafing. It also has gel-lined straps to make it super-comfy FOR BIGGER BUSTS WHAT TO LOOK FOR Those designed for specific cup/band sizes (not just generic S, M, L) for support and a clasp fastening (rather than pull on) for a closer fit. Racer-back styles can be more supportive FOR WEARING SOLO WHAT TO LOOK FOR Whether it’s for hot yoga or a run in the sun, if you’re wearing your bra on its own, you may want more coverage, padding and a statement print.…

LOSE 8LB in a month! WHAT TO DO It couldn’t be simpler – to lose weight at a healthy rate of 1-2lb a week, choose one breakfast, lunch and dinner from our list of Mediterranean-style meals (and have one snack or treat per day as well). And we’ve done the calorie counting for you so you don’t have to. WHY DO IT? This plan is packed with fruit and vegetables, fish, pulses and nuts, which are great for keeping hunger at bay. Low in sugar, high in fibre and with a good helping of healthy unsaturated fat, this diet is also one of the healthiest ways to eat. BREAKFASTS » One small mashed avocado piled on a slice of wholemeal or seeded bread from a small loaf. » Bowl of…

74% That’s the percentage of adults who have had a tooth extracted, according to a report by Brighton Implant Clinic. With one in four UK adults admitting they don’t brush twice a day, it’s not surprising. Your love life can take a hit, too. The same study revealed that 67% of people were put off a second date if the other person had an ‘unloved’ set of teeth. So get flossing and brushing! Week-long hol VS minibreaks The verdict Go for a week. The reason It’s that time of year to start planning your annual leave. And while taking odd days off or having a few long weekends away throughout the year can be fun, experts recommend getting away from work for at least a week to fully unwind. Booking…

BUFF UP Want a skin pamper session but don’t have the time? Try Spongelle body buffers (from ?6.50 for a travel size, spongelle.co.uk). They combine rich moisturisers and gentle cleansers in one sponge to wash, exfoliate and nourish your skin all in a five-minute shower. Just add water and buff away. That’s clever! The best way to banish bingo wings? Move your legs. Yes, really! Next time you do tricep dips, add in some cancan kicks. Extend one leg straight out, then raise your leg and drive your knee towards your chest as you bend your elbows. 10% That’s how much the sun’s rays increase every 1,000ft. So if you’re heading to the slopes, top up on your SPF. Try Garnier Ambre Solaire Sensitive 50+, ?10/200ml. OW! Shouting out when…

Sensitivity is big business and a wave of French pharmacy brands now promise to treat our delicate skin, from Bioderma to La Roche-Posay. Their success is no coincidence. The rise in pollution, harsh chemicals and stress (air pollution in UK cities often exceeds safe levels) is responsible for weakening our skin barrier. Some of us are simply born with fragile skin, but thanks to the environment, more and more of us will experience redness, swelling and tightness. So if your skin is feeling a little bit touchy, these sensitivity saviours will soothe, soften and pacify. THE TEST So just how sensitive are you? Do these easy tests to find out… 1 Brush your fingertips along your cheek with light to medium pressure. If the skin turns pink where you’ve tracked,…

Shape up in your time with these great offers BODY FIT EXERCISE BIKE ONLY £69.99 (WAS £129.99) A built-in computer measures time, speed, distance and calories, so you can track your progress. Developed from highquality materials, it has been designed to allow for comfortable and reliable usage. Comes with a one-year guarantee. Features adjustable saddle height and resistance levels. Height from seat to pedal can be adjusted from 76-86cm (height of seat to centre of crank can be adjusted from 50-59cm). Dimensions: 110cm (H) x 82cm (L) x 51cm (W). Weighs: 11kg. Max user weight: 100kg. Some self-assembly is required. D6703 Exercise Bike MAGNETIC ELLIPTICAL STRIDER ONLY £179.99 (WAS £499.99) Target all major muscles in a complete low-impact cardiovascular workout. With a smooth, quiet action, the built-in computer monitors hand…

Did you know? It’s the relationship you have with your therapist that really counts – studies have shown feeling warmth and empathy from your therapist is more important than the type of treatment you have. IF YOU’RE FEELING ANXIOUS… » TRY COGNITIVE BEHAVIOURAL THERAPY (CBT) ‘This is the gold standard for anxiety disorders and phobias,’ says therapist Dr Rob Willson. ‘It teaches you to identify negative thoughts and come up with alternative ways to think.’ You’ll learn different strategies, including mindfulness, which involves bringing yourself back to what you’re doing in the present moment instead of getting overwhelmed by obsessive thoughts. CBT is usually more effective for anxiety than traditional counselling. WHERE CAN I GET IT? You can be referred through your GP or find a private therapist through babcp.com.…

…that motivates me to exercise is knowing how I’ll feel if I don’t. My mind won’t work properly and I can even become a bit negative if I don’t work out. I’m also regularly inspired by the clients I work with. Seeing their progress incentivises me to stay fit. …people should be doing more is moving. Not just going to the gym, but incorporating movement into your life every day, whether that’s taking the kids to the park or going for a hike. …I love to do to stay fit is CrossFit. It takes me back to the exercise I did in my college football days. But I also love doing something that takes me out of my comfort zone, like yoga. It challenges me and the variety is good…