Innholdsfortegnelse for June 2017 i Fit & Well

I know you all love a challenge – whether it’s a new healthy recipe, racing for charity or taking on one of our Fit In 30 or 30 Day Challenge workout plans. This month, I’ve written about my own challenge, overcoming my fear of pounding the pavements to take a 0-5k running course – find out how I did on p56. If you’re taking a challenge of your own, we’d love to hear about it. Get in touch on Facebook, Twitter or Insta (see below) and let the Fit & Well family support you all the way. Good luck! We’ve been... Handstanding Features Editor Jo limbered up for an acrobatic handspring at her weekly gymnastics lesson. Super-boosting Senior Features Writer Natalia has breakfast sorted with her delivery of Jake’s Boost…

Protein Salad jar ideas 1 + 8 + 9 = The brain boosTer Omega-3 rich salmon is great for brain health. Cucumber is antioxidant-packed and rocket is high in beta-carotene. 2 + 7 + 11 = The energiser Low-fat chicken helps muscle growth, while peppers are packed with fluid-balancing potassium. Red chard is rich in calcium. 3 + 6 + 10 = The bone sTrengThener Mozzarella encourages your body to absorb calcium. Add slices of lycopene-rich tomatoes and finish with spinach, high in iron. 4 + 5 + 12 = The hydraTor Tuna is a good source of omega-3. Add grated carrot for beta-carotene content, plus iceberg lettuce, which keeps your body well hydrated. #fitandwellfood What combo will you go for? Use this hashtag to share snaps on Instagram @fitandwellmagazine…

THE ORIGINAL VERSION chicken mini fillets are tossed in egg, flour and breadcrumbs with seasoning, then they are deep-fried in oil. they are served with a cream-cheese dip. WHAT WE DID We ditched the deep fryer and instead baked the nuggets in a very hot oven. We substituted the breadcrumbs with crushed cornflakes to add more crunch. We added some paprika to the flour for extra zing. and we made a new healthy, low-fat dip with 0% Greek yogurt and crushed garlic. THE DIFFERENCE OUR HEALTHIER VERSION YOU WILL NEED » 250g chicken mini fillets » 2tbsp plain flour » 1tsp paprika » 1 egg » 150g cornflakes, crushed » frylight oil spray FOr thE DIp » 100g 0% Greek yogurt » 1 garlic clove, crushed » ½ spring onion,…

One Heck of a dinner Made with quinoa, spinach, kale and ginger, Heck’s Super Greens veggie meatballs are a great meat- and gluten-free alternative to the real deal. At just 124 cals and 0.3g sat fat per serving, they won’t derail a diet, and make delicious dinners to impress guests, such as this Veggie Super Greens Pittas With Herb Yogurt Slaw recipe. Find more info at heckfood.co.uk. £3, Waitrose That’s clever! Did you know you shouldn’t keep your cucumber in the fridge? According to research by online healthy food retailer musclefood.com, this can make it turn mushy. Instead, leave it on the kitchen worktop. If you prefer your cucumber chilled, however, store it at the very front of the fridge to avoid it becoming too cold. 40cals That’s the number…

SCION MR FOX HOT WATER BOTTLE, £20, JOHNLEWIS.COM A study in the journal Nature found that warm feet are linked to falling asleep. So if yours are cold, pop them on a hot-water bottle. It opens up blood vessels, which causes a drop in body temperature, telling your body it’s time to snooze. THIS WORKS DEEP SLEEP PILLOW SPRAY, £16/75ML, BOOTS.COM It’s not just an old wives’ tale, the soothing scent of lavender really can help you drop off more quickly – and make sleep feel more satisfying – according to researchers in Korea. WRITING AS THERAPY JOURNAL NIGHT THOUGHTS, £15, THESCHOOLOFLIFE.COM A common cause of failure to catch the sleep train is churning over worries. The simple act of brain dumping this on to paper can help flick your…

TAKEAWAY Order online or in person? The answer Click and collect. The reason Choosing your takeout in cyberspace could help you slim. A study in Appetite showed those who pre-ordered ate 115 fewer cals and 5.4g less fat. Why? Apparently sensory cues, such as smell, can lure us into making bad choices. Plough on OR take a break? THE ANSWER Take a break. THE REASON If you’re struggling with a task, having a lie-down can produce that light-bulb moment. WHY? If you’re problem solving, giving your grey matter a rest lets different areas of your brain connect and start talking to each other. Eureka! Cardio Vs weights for weight loss The verdict A bit of both. The reason OK, it’s no surprise that a balanced workout comes out tops, but…

STARBUCKS SAVE 202 cals SWAP Ultimate All Day Breakfast Buttie 413 cals FOR Super Scrambled Eggs, Tomato & Spinach 211 cals CAFFÈ NERO SAVE 90 cals SWAP Almond Croissant 350 cals FOR Apricot Croissant 260 cals BOOTS SAVE 121 cals SWAP Berries, Yogurt & Granola 357 cals FOR Very Berry Bircher 236 cals COSTA SAVE 158 cals SWAP All Butter Nut Flapjack 425 cals FOR Maple & Pecan Brioche Swirl 267 cals PRET SAVE 111 cals SWAP Dairy Free Bircher 252 cals FOR Apple & Pomegranate Overnight Oats 141 cals EAT SAVE 214 cals SWAP Chunky Free Range Egg Sandwich 403 cals FOR Smoked Salmon & Egg Fit Box 189 cals…

Ever cut down carbs with your BFF only to watch the pounds slip off her while your waistline stays the same? It’s not surprising, according to Dr Sharon Moalem, a physician and scientist specialising in evolution, genetics and biology, and author of The DNa Restart: Unlock Your Personal Genetic Code To eat For Your Genes, Lose Weight and Reverse aging (£19.99, Rodale). ‘When it comes to carbohydrate, we have a gene called AMY1 that produces amylase, an enzyme that breaks it down,’ explains Sharon. The more copies of that gene you have, the more able your body will be to process bread, rice and pasta. ‘Eat more carbs than your body can handle and this may lead to high blood sugar levels, which can cause your body to store the…

Posing for the camera at our photo shoot, it’s easy to see that Mel Sykes began her career as a model. She’s a natural, nailing the shots in minutes. So it comes as a surprise when Mel reveals that she still gets nervous filming for TV. ‘That beginning bit, ‘Hello and welcome…’, is always quite scary for me,’ she admits, which is why one of her latest roles excites her so much. The 46-yearold is the new voice of ‘our Graham’ on Channel 5’s takeover of the iconic TV show Blind Date. With Mel’s pal Paul O’Grady at the helm, it’s sure to be a hit with a whole new generation. ‘I love not being on camera,’ says Mel. ‘In fact, I prefer it – it’s so much more fun…

Now you can lose weight even more quickly – and most importantly keep it off, according to liz Vaccariello, author of the best-selling Flat Belly Diet! Her Stop & Drop Diet plan is targeted at busy women who are looking to lose weight. each recipe is kept simple, with just five fresh ingredients, all of which you can easily find at your local supermarket. The one-week Kick start phase is based on a 1,200 calorie intake. This will help rev up your metabolism so that you shift the initial pounds more quickly. Then, the 14-day second phase allows you 1,600 calories daily, until you reach your goal weight. and because liz’s delicious wholegrain-based breakfasts, salad lunches and pasta dinner options tot up to just 2,000 calories each day, you can…

Push days target your chest, front shoulders and triceps. Pull days target back, rear shoulders and biceps. JESSIE’S TOP TIPS Warm up before you start, but avoid static stretches, which can make your muscles susceptible to injury. Perform dynamic stretches instead, such as walking lunges. Static stretches come in post-workout to help loosen tight muscles. Using weights is supposed to be challenging. On your final set, the last few reps should be burning. Mix up your workout by switching between adding reps and adding weight for a total body routine. #FOODMATHS to refuel after a workout, try these power protein pancakes: small pot of Greek yogurt + handful of fine oats + 1 whole egg + ½ scoop protein powder + 2tsp ground cinnamon. Cook pancakes and serve with blueberries.…

Peanut butter brownies YOU WILL NEED » 275g dairy-free dark chocolate » 175g peanut butter » 300g caster sugar » 150g flour, sifted » 1tsp baking powder » 150g ground almonds » 175ml unsweetened soya milk » 23cm x 30cm x 4cm baking tin, oiled and lined with baking parchment WHAT TO DO 1 Heat the oven to 180°C, Gas 4. Over a low heat, melt the chocolate with the peanut butter in a saucepan and stir to combine. Remove from the heat, then stir through the sugar and leave to cool slightly. 2 Fold in the flour, baking powder and almonds. Fold in the soya milk in 3 stages and mix until combined. Spread the mixture into the prepared tin and bake for 25-35 mins, or until the brownie…

Not thought about your bikini body yet? Don’t sweat. There’s still enough time to whip your waist into shape with this month’s challenge. But this isn’t your average abs workout. You’ll be twisting and turning to help melt fat and sculpt your sides for a long and lean torso. ‘It’s a missed opportunity if you don’t twist,’ says Amy Tarr, founder of mobile personal training company Giant Leap Training (giantleaptraining.com). ‘It’s a great way to target the sides of your abdomen and stubborn muffin top, and also return to core training after having a baby. I started these moves after my own postnatal checks. Just keep your twists slow and gentle to safely tone your tum.’ YOUR BEACH-READY MOVES These focus on your internal and external obliques (your sides). ‘They’re…

As the runners around me surge forward, I begin to move. My body feels fit and strong and I’m buzzing with excitement at the challenge of the 5km run ahead. It’s hard to believe that just 18 months ago I was over 6st heavier. During my teens my weight fluctuated. I went from suffering with an eating disorder at 13 to having a strong, lean body a few years later after working at a circus. My body changed again in my early twenties when, after meeting my then husband John, I had three children in quick succession – Joe, now 31, Aaron, 29, and Elly, 25 – and piled on the pounds. Hitting the scales at 13st after my daughter was born, i knew i needed to change. I cut…

Sumo squat Stand with feet wider than hip-distance apart, toes pointed out at 45°. Hold kettlebell with both hands in front of chest, in centre. Lower into a squat, keeping abs tight and back straight. Don’t let knees go over toes when you squat down. Aim for thighs parallel to floor, hold, then rise back up to starting position. This is 1 rep. Aim for 3 sets of 8 reps. Good for STRONG THIGHS Oblique mountain climbers Start in a push-up position. Keep arms shoulder-width apart, your spine in a neutral position and your abs engaged. Twist right leg at the hip, bringing right knee up and across your body towards your chest. Return your right leg to the start position and repeat on the other side. This is 1…

DAY 1 meals BREAKFAST 40g Kellogg’s all-Bran topped with 2tbsp blueberries, 1tbsp chopped walnuts and 120ml skimmed milk. LUNCH 1 medium salmon fillet or chicken breast, grilled, served on top of lettuce leaves, handful fresh herbs, such as parsley and basil, sprinkled with lemon juice and 2 sprays of olive oil. 1 small wholegrain roll. DINNER 90g lean roast beef served with 1 medium baked sweet potato, 4tbsp greens, such as spinach, kale and broccoli, sautéed in 1tsp olive oil and 1tsp crushed garlic. small tub of melon cubes. DAY 2 MEALS BREAKFAST smoothie made with handful fresh or frozen mixed berries, 1 small banana, peeled and chopped, 1tbsp almond butter and 120ml almond milk. LUNCH Ready-made Greek salad, or combine 1 small bag crunchy lettuce with tomato and cucumber…

‘You’re never too old!’ Pauline Hall, 49, joined the Muddy Mayhem 5K Run in Knebworth, Herts, to celebrate her big 5-0. ‘When I saw Muddy Mayhem advertised in my gym I knew it would be a really fun way to mark my 50th birthday. I’d always envied kids splashing around in puddles! My sister Diane, 51, daughter Grace, 19, and niece Joanna, 22, were up for it, too. With only 12 weeks to go, training started straight away. My gym set up a weekly class to train for the event – 45 minutes of running in and out of tyres, interval training and rope slamming. It was hard work but I loved it. I also did personal-training sessions for an hour every week, building my strength with body weight moves,…

Avocado & prosciutto balsamic toasties » Brilliant for healthy skin WHAT TO DO 1 Heat a griddle pan over a high heat. Brush 2 slices sourdough bread with 1tsp olive oil, then griddle on both sides until charred. 2 Top the toasts with 1 small sliced avocado and 4 slices prosciutto, then drizzle over 1tbsp balsamic vinegar. Season with black pepper to serve. WHY IT WORKS Avocados are a rich source of vitamin E, which helps skin glow. High protein Dairy free 292 calories 18g fat (3.5g sat) 21g carbs Prep time 5 mins Cook time 5 mins Serves 2 Posh bacon butties » Brilliant for bone strength WHAT TO DO 1 Heat your grill to medium. Grill 4 slices lean back bacon for around 5 mins, turning as needed.…

Exercise Bike ONLY £74.99. Was £129.99 – SAVE £55 This is 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, so you can keep track of your progress. Developed from high-quality materials, it has been designed to allow for comfortable and reliable usage. Features adjustable saddle height (76-86cm from seat to pedal) and adjustable resistance levels. Dimensions: H 110cm x L 82cm x W 51cm. Maximum user weight: 100kg. Weighs 11kg. Some self-assembly required. D6703 Exercise Bike Save £55 Folding Electric Treadmill ONLY £139.99. Was £169.99 – SAVE £30 Improve your cardiovascular fitness and increase mobility from the comfort of your own home with this great-value electric treadmill. The easy-to-read display and central control panel…

BREATHE EASY Are you a ball of stress when you go to bed? Try this NHS-recommended breathing exercise to relax your mind and body so you can switch off… 1 Lie in bed, arms away from your sides, palms facing up. 2 Breathe deeply but naturally in through your nose, counting steadily from one to five (or as far as you can comfortably). 3 Without pausing, breathe out gently through your mouth, counting to five again. Keep going for 3-5 mins. PICTURE THIS… Visualising a relaxing scene, such as a beach, has been shown to help insomniacs drop off 20 minutes earlier than normal in research published in the journal Behaviour Research And Therapy. EAT YOUR GREENS In a study by researchers at Tehran University of Medical Sciences, taking a magnesium…

Coco Bay, already one of our top destinations for all things beach, has launched a fantastic new range of activewear. The bright and stylish collection is guaranteed to inspire you to reach your fitness goals. And once your body is beach-ready, you can stock up on an excellent choice of designer bikinis, stunning holiday dresses, kaftans, cover-ups and accessories. Shopping for your holiday has never been easier! At cocobay.co.uk you’ll find helpful fitting tips, award-winning customer service, plus free and fast returns/exchanges. All products are carefully selected and tried and tested so that you know you are buying the very best. With summer on its way and an exclusive 20% off all products for Fit & Well readers, it’s time to get shopping! What to do Simply go to cocobay.co.uk…

It’s 9.30am on a rainy Saturday morning and I am running in circles round my local park, desperate for the blow of a whistle, which will mean that, after 90 seconds of torture, I can slow to a walk for a few precious seconds. I’ve always been more a gym bunny than a runner – coughing, wheezing and giving up at the first jog. Running seems to require a whole different level of physical stamina and mental strength. But a new office with less easy access to the gym means I need to find a new activity. So to spur me on, I have signed up to the Greenwich Runners Learn to Run 5k course. In six weeks the plan is that I will be able to run 5k. Without…

…I snack on for energy is dates and bananas, to give me a bit of a boost without being unhealthy. I have a supply in my dressing room for a quick snack when I’m working. Bananas give me sustainable energy, rather than a sugar high, and dates a touch of sweetness! …I do to stay fit is go to dance classes. It’s a fun way of exercising and staying healthy. You work every muscle in your body – including your brain, learning the routines. I’m starting ballet classes, too, to work on my core strength. …I always have in my make-up bag is my Watt’s Up! highlighter from Benefit – you can put just a tiny bit on your cheeks and it gives a really lovely glow. I always carry…