Innholdsfortegnelse for April 2017 i Fit & Well

My favourite thing about editing Fit & Well is the fantastic response we get from you, our readers. It’s great to know we’re inspiring you to add a little bit of healthy to your lives – and you inspire us to keep doing the same! This month, along with taking our fitness challenges and sharing your own ideas, we are once again asking you to #shareyoursmoothie. Try one of the blends on p53 or whizz up your own, but make sure you show us the results on FB, Twitter or Instagram. Enjoy! Meet our cover star Lisa on p6 We’ve been... Eating trees! » Senior Features Writer Natalia tucked in to a delicious Joe Wicks recipe of salmon, watercress pesto and ‘midget trees’ – as he affectionately calls broccoli! Balancing…

How does your skin feel? You have SENSITIVE SKIN IT REACTS TO EVERYTHING ‘skin sensitivity can be caused by anything,’ says facialist nichola Joss. ‘From food intolerances and stress to sun and even the odd glass of wine!’ nichola advises trying one product at a time, and letting your skin get used to each one, then you can work out which products irritate you. TRY Cetaphil Gentle Skin Cleanser, £8.99/236ml. Simple Kind To Skin Soothing Facial Toner, £3.29/ 200ml. La Roche-Posay Redermic R Anti-Ageing Concentrate, £29.50/30ml. REN Evercalm Anti-Redness Serum, £28/30ml HERO BUY Melvita Nectar Bright Duo, £25. You have DRY SKIN IT’S DULL AND A BIT BLAH! dry skin is essentially down to genetics, but head of training at clarins, Marie schmid, says not drinking enough water, pollution, sun,…

According to the British Pain Society, 10 million of us suffer pain on a daily basis that affects our quality of life and leads to time off work. We spoke to Sam Maddock, an osteopath based in Bath and co-founder of EMPpad Ltd, for his tips on relieving pain naturally… EASE TENSION ‘Muscular tension is on the rise in all of us,’ says Sam. ‘For shoulder and neck pain, massage therapy has been shown to increase levels of your body’s natural painkillers – endorphins and serotonin – which help to reduce stress hormone levels. If your jaw is tense, it’s often because you’re clenching, or grinding, your teeth overnight, which can lead to headaches. Try this resisted-opening technique: » open your jaw as far as is comfortable. » Put your…

The hangover ‘cure’ How In a blender, blast 80g honeydew melon (peeled and sliced), 1 cucumber (seeds removed, sliced), 350ml wate r, 2tbsp xylitol, juice of 1 lime, ¼tsp salt and a small handful of ice. Serve over more ice. wHy it woRkS ‘This has natural sugars to help you get back on your feet, and vitamins and minerals to top up depleted resources,’ says Nichola. The hydrator How Blitz two large oranges (peeled), zest of ½ orange, 1 medium-sized carrot (peeled and sliced), 250-300ml water and 1-2tsp honey (to taste) in a blender. wHy it woRkS ‘Being dehydrated can leave you tired, headachy and with a poor complexion,’ says Nichola. ‘With water-packed fruit and veg (two of your five a day), this smoothie is ideal for helping you hydrate.’…

‘Netball has made my confidence really soar’ Caroline Evans, 41, an executive assistant from London, plays league netball with team The Inbetweeners ‘I played netball at school, but it wasn’t until a friend set up a team that I got into it properly. They had to nag me to join, but I quickly fell in love with the game and I’ve been playing ever since. Starting in a beginners’ league, the umpires were great about explaining the rules as we played. The team was made up of less experienced people like myself and county-level players. I’m always learning from them. Playing netball has boosted my confidence – it’s made me realise what my body is capable of and seeing my ball skills improve is a real motivator. Running around the…

…that I always include on my vegetarian menu is ribollita [vegetable soup]. I put toasted sourdough bread rubbed with garlic at the bottom, the homemade soup in the middle, and top it with cavolo nero and Parmesan. …that movitates me is my Fitbit. I run around my kitchen at night if I haven’t reached my quota. You want to outwit this ridiculous thing on your wrist. It really keeps me moving. I walk three-quarters of a mile to the tube and up and down escalators every day – clocking up 12,000 steps. …I love eating to be healthy are Brussels sprouts. My idea of heaven is a massive plate full of steamed Brussels sprouts with soy sauce. …that gets me to sleep is This Works Deep Sleep Pillow Talk, £22/75ml.…

While Lisa bounds around the east London studio in just a one-piece for our shoot, it’s impossible to believe she’s 45. in fact, with her toned thighs and perfect curves, it’s clear to see why she’s still a successful model after being first signed at 19. Her secret? Reformer Pilates. first a hit in LA, the versatile Reformer floor machines – combined with Pilates moves to isolate, fatigue and stretch muscles for a leaner look – are now a must-try in the UK. this is thanks to trainers chris Watson and chris Richardson from zerogravitypilates.co.uk, and chris Richardson was happy to join us on the shoot to help put Lisa through her paces. ‘it sets me up – it energises me,’ says Lisa of her local 8am sessions, which she…

Known for his larger-thanlife presence, almost as much as for his Michelinstarred cooking, Tom Kerridge weighed in at nearly 30st. But in the past three years he has lost a staggering 11st. How? By creating a diet he enjoyed so much, he knew he would be able to stick to it. In his new bestselling book, tom Kerridge’s Dopamine Diet, he reveals how you can shift the pounds, too – and still keep a smile on your face. HOW IT WORKS Low in carbs and high in protein, Tom’s diet focuses on foods that increase the ‘happy hormone’ dopamine in our brain – to make dieting feel good. With recipes created by the man himself, it’s also one of the most gourmet diets out there. THE RULES 1 EAT YOURSELF…

GREY MATTER If you think it’s a boring colour, think again. Well-placed block-colour stripes pep up this sophisticated look… ON TREND LEG DETAIL INSTANT SLIM PANELS PALE PINK Wearing a pretty, feminine colour doesn’t mean you can’t be fierce during your workout. Mix with grey for the two trends in one. STRAPPY BACK UP TO SIZE XL PATTERN PERFECTION Still a huge trend, the right pattern can shape your body and hide a multitude of sins. Space dye is the print to watch for 2017, but the one main rule? Have fun! ONLY £25! ANTIBACTERIAL FINISH…

7:00 BRUSH YOUR TEETH with your non-dominant hand. This stimulates interaction between the two sides of the brain, meaning new neural pathways develop, boosting your grey matter. 7:30 ADD A HANDFUL of blueberries to porridge or cereal for breakfast. They’re rich in flavonoids, which increase blood flow to the brain and can improve concentration by 20% over the day. 8:00 WALK TO WORK Walking is a great way to keep the mind sharp, say researchers. A study in which 120 people aged 55-80 took a brisk 40-minute walk, three times a week, revealed an increase in size of the hippocampus – the brain’s memory hub and one of the first areas to be destroyed by Alzheimer’s disease. 10:30 CHALLENGE YOURSELF Can’t recall the name of a TV drama but it’s…

400 calories per slice 25g fat (15g sat) Prep time 20 mins plus chilling Cooking time 5 mins Serves 8 Strawberry cheesecake YOU WILL NEED » 400g full-fat cream cheese » 3tbsp orange blossom honey » Finely grated zest of 1 orange » Seeds scraped from 1 vanilla pod or 1tsp vanilla powder » 100g greek yogurt » 400g strawberries, hulled and quartered FOr thE bASE » 200g oatcakes » 75g butter, plus extra for greasing » 75g orange blossom honey » 1tsp vanilla powder WHAT TO DO 1 Start by making the base. Put the oatcakes in a blender and blitz until they resemble breadcrumbs. Melt the butter with the honey and vanilla in a small pan, add the crushed oatcakes and mix everything together until well combined. 2…

Low cal High fibre High protein 410 calories 19g fat (9g sat) Prep time 10 mins Cooking time 1 hour 10 mins Serves 4 »THE ORIGINAL VERSION Minced lamb is browned in oil along with chopped onion, then bubbled down with tinned tomatoes. It goes in a casserole, gets topped with buttery mashed potatoes and grated cheddar, then baked until bubbling hot and browned on top. WHAT WE DID We’ve used 10% fat lamb mince rather than standard 20%. We’ve used less meat and added more veg. Then we added Worcestershire sauce, garlic and lamb stock to boost the meaty flavour. We’ve used celeriac and parsnips mashed with half-fat soured cream for the topping and held off the cheese. THE DIFFERENCE OUR HEALTHIER VERSION YOU WILL NEED » 600g 10%…

Exercise OR rest for period pain? The verdict Stretch it out The reason It’s tempting to curl up in a ball with a hot-water bottle, but a new study published in the Journal Of alternative and Complementary Medicine has found that doing one hour of yoga a week can significantly decrease menstrual pain within just 12 weeks. Time to turn ‘Oww’ into ‘Omm’. Daily workout vs weekend blitz? The verdict Regular sessions – just! The reason Can’t get to the gym midweek? Don’t fret. A new study from Loughborough University found people who cram exercise into a weekend get nearly the same benefits as those who spread theirs out over a week. But remember, sitting down for long stretches can be seriously bad for your health WANT TO LIVE LONGER?…

BUST YOUR BINGO WINGS OK, so we all know there’s no one cream that is going to give you Michelle Obama’s biceps, but there are clever ones that can improve that dimpled texture. TRY Dr Ceuticals Firm & Sculpt Arm Gel, £16.99/150ml. It uses a plantbased ingredient to stimulate collagen production (the protein that keeps things firm) for tighter-feeling upper arms. SPEED CHEAT Whack on a layer of St Tropez Instant Tan, £10/100ml. Just like wearing black, applying a darker shade to your skin will create the illusion of a slimmer shape and smooth over any lumps and bumps. SMOOTH CELLULITE That pesky orange-peel skin affects most of us and although regular exercise, a healthy diet and body lotions can make a difference, it’s impossible to cure. But before you…

In just one year Corrie star Katie McGlynn has dropped almost two dress sizes. A summer of nights out and eating junk food last year meant she crept up from a size 8 to a size 12. ‘I didn’t feel confident any more,’ she says. So she decided to shift the weight and shape up. Here’s how she did it… What did your get-fit workout include? ‘Weights. I’d avoided weights before, as I just thought it would bulk me up. But I now do it twice a week at Ultimate Performance in Manchester. It’s one of the best things you can do – it helps boost your metabolism and ups your calorie burn (muscle tissue burns more cals than fat), even when you’re not working out. I also swim at…

» Single leg bridges How to Lie down on the floor with knees bent and feet on mat. Extend one leg, then lift bum off floor, making sure both thighs are in line with each other. Hold for 1 minute, then swap legs. chris says ‘When you lift up, keep your hips down and engage your core.’ Good for A Pert bum » Spiderman plank How to From a forearm plank position, draw right leg in towards your right elbow, turning knee out to the side. Keep a straight line from left leg to shoulders. Hold for 1 minute, then switch sides. chris says ‘Make sure your lower back doesn’t arch.’ Good for Abs, core & wAist Lisa says ‘when i’m doing a plank i focus on anything but what…

Bread Fats Super boost Topper ideas 3 + 5 + 10 Flaxseed is a great source of vegan omega-3 fatty acids. Top with energising avocado, full of healthy fats, and feta. It’s low in cals and 28g contains 20% of your vit B12 RDA. 1 + 6 + 9 Packed full of fibre, wholemeal bread is a brilliant base. Add heart-healthy peanut butter and banana, packed with vit B6. 2 + 7 + 11 Pick a bread packed with sunflower, pumpkin and linseed. Add a light spread of calcium-rich cream cheese and top with apricots, high in vitamin A and iron. 4 + 8 + 12 Made from sprouted wholegrains, Ezekiel bread is sugar-free. Spread on iron-packed dark chocolate cashew nut butter and finish with mango – a great source…

Looking down at my flat tum as I head out for my one-hour evening walk, I can’t believe how far I’ve come. I feel healthy and full of energy, but three years ago I was overweight and spent more time munching than moving. I had a loft full of clothes I couldn’t fit into and my confidence was low. But that all changed when I signed up to the MoonWalk in october 2014. i’d always been chubby. At school I hated sports, as no one wanted me on their team, and at home my mum served hearty portions. Aged 21, I had my first child, Martin, now 29. At his six-month check-up the doctor remarked I should have lost my baby weight. I felt angry and humiliated. ‘How dare she…

180 cals 199 cals 190 cals 139 cals 195 cals…

Yoga? Yes, really. Although it’s known for its slow, calming movements, this ancient exercise can pack a serious toning punch to get your thighs rivalling Beyoncé’s in just a month. ‘Yoga can be very firming if you select the correct poses,’ says yoga expert Caroline Sandry. ‘You’re working against your own body weight, so it’s a form of resistance training, which will help strengthen, tone, create definition and tightness.’ Focusing on these large leg muscles – glutes, quads and hamstrings – will also help you burn cals and fat, so you can show off your hard-earned results. Look right to get started… YOUR SIX LEG-SCULPTING MOVES These key moves will work not only your larger muscles, but also fire up smaller gluteal muscles around your bum and hips, inner and…

BURGER KING Save 270 cals SWAP Angus Smoked Bacon and Cheese 700 cals FOR Double Cheeseburger 430 cals NANDO’S Save 180 cals SWAP Butterfly Chicken Burger 568 cals FOR Grilled Chicken Burger 388 cals WIMPY Save 68 cals SWAP Spicy Bean Burger 506 cals FOR Chicken Fillet Burger 438 cals MCDONALD’S Save 147 cals SWAP The BBQ 782 cals FOR The Spicy 635 cals KFC Save 170 cals SWAP Fillet Tower Burger 620 cals FOR Zinger Burger 450cals ALL BAR ONE Save 694 cals SWAP The Hipster Veggie Burger 1,181 cals FOR The Skinny Veggie Burger 487 cals…

fit & well exclisive offer! How are those 2017 fitness goals holding up? Need extra motivation to get those gym sessions into your schedule? Then invest in some new kit. Freshen up your workout wardrobe and you can ditch those excuses of not having the right gear for your class. Every Second Counts (everysecondcounts.co.uk) is the fitness-wear brand that offers stylish, performance-enhanced pieces designed to take you from workout to daily life in a second. From running, HIIT training and gym classes to Pilates and yoga, they’ve got you covered. A sports-luxe design vibe combined with functional fabrics means you can work up a sweat in style. So what are you waiting for? Start shopping! HOW TO CLAIM Simply go to everysecondcounts.co.uk and enter FITWELL25 to claim your 25% discount.*…

Yes, it tastes great, but sugar also activates reward pathways in your brain, producing cravings that can be hard to control. A teaspoon of it has around 20 cals, and most sugary foods are devoid of vitamin and mineral goodness. Want to see if your need for sugar is affecting your weight and what to do about it? Find out below. 1 What’s your go-to breakfast? A Poached or boiled eggs. B Nutty muesli, porridge or wholemeal toast. C Non-wholegrain/sugary cereal with milk. D A mocha and a muffin. 2 How would you describe your energy levels? A You reach for coffees or diet drinks throughout the day. B A little bit sluggish mid-afternoon, but you still function. C You can’t get through the afternoon without a sugar fix. D…

I arrive for my trial session at CrossFit St Albans in Hertfordshire. Outside, a bare-chested, exhausted-looking man is running up and down and, feeling worried, I wonder what I’ve let myself in for. Inside the industrial unit, heavy barbells litter the floor. Everyone looks shattered. Calum, one of the friendly trainers, reassures me I’ll be fine. The oldest member at the club is, after all, 85. It turns out the Saturday class is the hardest. The one I’ve just watched the end of started with a one-mile run and finished 40 minutes later with an outdoor sprint. Eek. Useful for life Trainer Ben explains to me that CrossFit is all about functional fitness – wholebody cardio, gymnastic and weights-based exercises that build strength and stamina. Farmer walks, for example –…