Innholdsfortegnelse for July 2017 i Fit & Well

If you need proof of how getting the fitness bug can change your life, our cover star Cath Tyldesley is it. When she discovered an exercise she loved – in her case weights – it was the start of a new lifestyle. Before you know it, you’re walking rather than getting the bus to up your step count and – I am definitely guilty of this one – spending more on fit kit than anything else. Sounds like you? Welcome to the Fit & Well gang! You’ll find plenty of inspiration in this issue. Let me know how you get on.…

LOSE 10LB IN 2 WEEKS! There’s a lot to be said for slow, steady weight loss but if you’re looking to kickstart your diet or slim down for a holiday, nutritionist Fiona Kirk’s new diet plan, based on the latest fat-burning research, may be your go-to guide. THE DIET BASICS The plan recommends 20 researchbacked diet and lifestyle changes. Think: increasing fruit and veg intake, cutting out fizzy drinks, reducing starchy carbs and including protein in every snack and meal. For maximum results, Fiona recommends you make as many of the changes as possible in the two-week period. The book also offers a 14-day meal plan. THE RULES Here are some of the diet’s essential tips for fast, achievable weight loss. 1 RETHINK BREAKFAST ‘There is scant evidence to prove…

MASTER THE MOVES Kneeling Plank Kneel on the floor, resting your weight on your forearms and knees so that your feet are just touching the ground. Keep your elbows beneath your shoulders so your body forms a straight line. Full Plank Bring your knees up off the floor and form a straight line from your head to your toes. Your weight should rest on your forearms and the balls of your feet. Mountain Climbers Go into a high plank with hands beneath shoulders. Bend your left leg and pull it in towards your body and left elbow. Lower back down, repeat on other side. Flutter Kicks Lie on your back, arms by your sides. Engage your abs and lift feet around 6in off the floor. Make small, rapid up and…

Did you spoon coconut yogurt over your berries this morning? Is your coffee shop regular a soya flat white? You’re not alone – dairy-free seems to be the diet de jour. So why is the cow being culled? Veganism, intolerances and weight loss are just some of the reasons cited. But could this drop in dairy (consumption has decreased by 30% in 20 years) be damaging our health? Milk has got a bad rep in recent years – being blamed for causing inflammation, aggravating mucus production and eczema, and containing unhealthy saturated fat. ‘We know saturated fat isn’t as bad as we once thought,’ explains dietician Linia Patel (liniapatel.com). In fact, fat-soluble vitamins, such as A, D, E and K need fat for you to absorb them. ‘And there’s not enough…

Using the cross trainer, it was hard to believe that just five months earlier, I’d weighed 15st plus and could barely run for a bus. More surprising was that I was loving my workout. but it had taken a serious health scare, years of faddy diets and overcoming a mental hurdle about my ability to exercise to get here… At school, i remember standing out for my size. I felt different, yet I was the extrovert. It was my way of hiding how unhappy I felt. But despite hating my shape, I loved my food. I ate to excess and when I was nine, Mum had to buy me clothes in adult sizes. I avoided exercise like the plague. I made any excuse to skip PE. Starting sixth form gave…

Raspberry ripple yogurt pots YOU WILL NEED » 200g raspberries » ½tsp ground cinnamon » 2tbsp caster sugar » 600ml low-fat natural yogurt » 3tbsp icing sugar WHAT TO DO 1 Place 150g of the raspberries, the cinnamon and caster sugar in a food processor and blend until smooth. Strain through a fine sieve to remove the seeds. 2 Mix the yogurt with the icing sugar and fold in three-quarters of the raspberry puree. Spoon into four serving bowls. 3 Spoon the remaining raspberry puree on to the top of each dessert and scatter over the remaining raspberries before serving. 200 calories 1.5g fat (1g sat) 32g carbs Prep time 15 mins Serves 4 Buttermilk cream with blackberry & apple compote YOU WILL NEED » 2 gelatine leaves » 375g…

» HIP THRUST Lie face up on the floor, knees bent, feet flat on floor. Engage core and glutes, press your heels into the floor and drive your hips upwards. Pause at the top, squeeze glutes and lower back down. Make sure you don’t arch your chest. » LEG RAISE Stand with feet hip-width apart and rest your opposite hand to the leg you’re moving on a chair for support. slowly raise your right leg out to the side, hold, then slowly lower back down. repeat on the other side. Ditch the chair to boost your balance, too. » SIDE LUNGE Stand with feet shoulderwidth apart, hands on hips. step out to the side with right leg, bend your right knee and lower your body down. keep your left leg…

Even now, we find it hard to talk about some intimate issues. So you may not know up to 45% of women* suffer from vaginal dryness – often in silence as they don’t realise it’s so common – or that products are available which provide symptom relief. What are possible causes? Vaginal dryness is a common problem during and after menopause due to a decreased oestrogen level, leading to changes in the intimate area, such as thinning of the skin as well as reduced vaginal lubrication. It can also happen when breastfeeding or as a side effect of the Pill or other medication, eg, against asthma or diabetes – and can lead to a number of unpleasant symptoms in the intimate area, such as a sensation of dryness, itching, burning…

How many of us have a one-sizefits- all face? If you have combination skin, you may need a porecleanser for your T-zone, hydration for the chin, cheeks and forehead, and a bag-buster for the eyes. That’s why multimasking is skin genius. ‘Mixing products addresses multiple concerns,’ says Origins education executive Greg Vaughan. ‘By targeting each zone differently, you get optimal benefits for your different concerns.’ So grab what you need for your bespoke facial… Get to know your face first so you pick the right mask for each area. You could even treat yourself to a facial – the beautician will explain your different skin types TARGET: PORES With age – as collagen and elastin break down – our once-tight pores stretch and become more oval. ren Clarimatte invisible Pores…

DON’T TAKE TOO MANY PAINKILLERS Taking painkillers and cold medicines containing the same ingredients could lead to side effects and overdosing, warns Boots pharmacist Angela Chalmers. ‘Too much paracetamol, for instance, saturates the liver enzymes preventing them from functioning and can result in permanent damage and even death,’ she says. Always read the leaflet and stick to the recommended dose. DON’T IGNORE USE-BY DATES Like food, the expiry date is there for a reason. ‘After this date, the active ingredient may have degraded, so you won’t get the optimum concentration in your blood stream,’ explains pharmacist Anshu Bhimbat from Lloyds Pharmacy. So clear out any old medicines from your cupboards and take to your pharmacist for safe disposal. DO FINISH ANTIBIOTICS Skipping antibiotics or not completing the course can cause…

‘I celebrated my 46th birthday by running a marathon!’ SARAH PRESCOTT, 48, IS AN ART EDITOR IN LONDON ‘In April 2015, one day after my 46th birthday, I crossed the finish line of the London Marathon. I completed it in four hours and six minutes, a time I was proud to have achieved. It was a poignant reminder of just how far I’d come. When I was in my twenties and thirties, I was more interested in sharing a bottle of wine with friends than exercising – even though my good friend Colette was a prolific runner. I’d support her fundraising events and cheer her on when she took part in races, but as much as I admired her, I was happy watching from the sidelines. Then, in 2009, a…

INDIAN SAVE 205 cals SWAP Chicken tikka masala 384 cals FOR Chicken tikka 179 cals PIZZA SAVE 100 cals SWAP Quattro formaggi 646 cals FOR Ham, mushroom and olive 546 cals CHINESE SAVE 246 cals SWAP Battered sweet and sour pork with egg-fried rice 746 cals FOR Beef in black bean sauce with plain rice 500 cals FISH & CHIPS SAVE 368 cals SWAP Cod in batter (medium) with chips 838 cals FOR 2 fishcakes with mushy peas (small tub) 470 cals KEBABS SAVE 160 cals SWAP Large doner kebab 315 cals FOR Chicken shish kebab 155 cals THAI SAVE 366 cals SWAP Massaman curry 760 cals FOR Stir-fry cashew chicken 394 cals…

…I eat to stay healthy is cauliflower. There are so many different ways you can use it – roast it, mash it or even turn it into cauliflower couscous. …I always do during my dance workouts is a plié. These subtle movements help target your inner core muscles. Try the different variations, placing your feet in first, second, third, fourth and fifth positions, as used in ballet, to engage different muscles. …that helps me beat stress is meditation. I usually start by breathing in essential oils, followed by saying positive affirmations. Finally I write down everything that’s going round in my head in a journal. Once my mind is clear, I can meditate. …I always keep in my gym bag is my Zakti fit socks, £6, from my new range…

Good for A FIRM BUM »Barbell back squats Place the bar on to your back in a comfortable position, pull down on the bar and sink into a squat, pushing your hips back, then bending at the knee until your upper leg is parallel to the ground (or as near as you can get). Keep your knees out and the weight on the centre of your foot the whole time. Do 3-4 sets of 8-12 reps Good for TONED LEGS AND TUM » Romanian dead lift Take an overhand grip and keep the bar in contact with your legs the whole time. Keep your shoulders back and start the lift by pushing your hips back, while keeping a slight bend at the knee. Bring the weight back up by pushing…

FIRST THING CLEANSING JUICE Mix equal parts of water, unsweetened grapefruit, pomegranate and cranberry juices. Add a pinch of cinnamon, ginger and allspice and stir well. BREAKFASTS OVERNIGHT MUESLI Combine 6tbsp oats, 140ml coconut water, 2tbsp flaked, toasted almonds, ½tbsp Manuka honey, 1tbsp full-fat Greek yogurt, 2tsp fresh lemon or lime juice, ½ peeled, cored and grated apple and 4 finely chopped fresh mint leaves. Mix well, cover and chill overnight. Serve with a sprinkling of cinnamon. LUNCHES CRISPBREADS Top 2 plain, rye or seeded crispbreads with one of the following toppings: Fresh prawns or crabmeat, sliced cucumber, chopped boiled egg, natural yogurt and toasted pine nuts. Smashed avocado, cottage cheese, grated courgette, cherry tomatoes and a spoonful of mango chutney. Sliced cooked beef, tzatziki, toasted flaked almonds, fresh mint…

‘The atmosphere was electric’ Clair Garton, 37, from Berkshire, is married to Steve, 45. In July 2016, she took part in Breast Cancer Care’s 10-mile London at Night Pink Ribbonwalk. ‘Seeing the Pink Ribbonwalk advert felt like fate. It would be a way to celebrate the end of 14 months of gruelling breast cancer treatment… ‘I found the lump the night before going on holiday. When I got back, my doctor sent me for an ultrasound. When I saw a black mass on the screen, I knew what it was straight away. A lumpectomy followed, four cycles of chemo, then radiotherapy, which left me exhausted. ‘With my school friends Nicola and Heidi, I began training six months before the walk – while I was still having Herceptin injections. We started…

Mackerel, orange & fennel » Brilliant for a healthy heart WHAT TO DO Make a salad by removing the peel and pith of 2 large oranges. Cut each into 8 thin slices, retaining the juice and removing the pips. Thinly slice a fennel bulb, keeping the fronds to add to the dressing. Whisk 4tbsp orange juice, 1tsp cider vinegar and 1tsp Dijon mustard with 2tbsp walnut oil and any chopped fennel fronds. Toast 3tbsp walnuts in a dry pan. Set aside. Heat 1tbsp oil in a non-stick pan and cook 4 mackerel fillets on each side over a high heat for a few minutes. Toss two handfuls salad leaves in the dressing, add the fennel and orange slices and divide between 4 plates. Sprinkle over the walnuts and put the…

It’s a wrap! For an on-the-go healthy lunch, swap the bloating bread from your usual sarnies for Deli Kitchen’s new Skinni Wraps. The Plain variety is low in calories and easy to fold, so you won’t lose your filling! Or go for the highfibre Multigrain wrap. RRP £1.25 each, supermarkets That’s clever Storing tomatoes stem-side down can stop them spoiling too quickly. Doing this protects the vulnerable indent where the stem once was from moisture and air exposure, which can accelerate the fruit’s ageing process. 114 That’s the number of cals in Metcalfe’s new sin-free Salted Caramel Skinny Popcorn. High in fibre, each bag contains 30% less sat fat than the typical salted caramel variety. From 79p, supermarkets SMART SWAP Don’t let cheese be your diet downfall. Instead, switch your…

TIP Concentrate on your glutes during each move and remember to squeeze! 1 3 x hip thrust 3 x leg raise 3 x side lunge 2 4 x hip thrust 4 x leg raise 4 x side lunge 3 5 x hip thrust 5 x leg raise 5 x side lunge 4 6 x hip thrust 6 x leg raise 6 x side lunge 5 7 x hip thrust 7 x leg raise 7 x side lunge 6 8 x hip thrust 8 x leg raise 8 x side lunge 7 9 x hip thrust 9 x leg raise 9 x side lunge 8 REST DAY 9 10 x hip thrust 10 x leg raise 10 x side lunge 10 11 x hip thrust 11 x leg raise 11 x…

Sprints VS long distance The verdict Depends why you’re running The reason If you’re looking to shed the pounds, short sprint bursts will ramp up your heart rate and help you burn cals. But if a 10k is your aim, you should switch short for long to boost your aerobic endurance (how long you can sustain a set speed), so you can go the distance on race day. To shower or not to shower? The answer Skip a day. The reason While some of you might find this idea gross, studies have found that washing less frequently could actually benefit your skin. But if you can’t bear missing your morning wash, skip the soap occasionally. It will help keep your microbes (your skin’s microrganisms) healthy so they can keep protecting…

RUNNING 3 WAYS TO RAMP UP YOUR RUN Personal trainer Scott laidler (scottlaidler.com) shares his expert know-how. 1 ADD PLYOMETRICS These exercises work your muscles hard in short intervals, improving strength and speed when you run. Try squat jumps. Stand with feet shoulderwidth apart, squat down, engage your core, jump up, then land back into the squat position. Do three sets of six.’ 2 CHECK YOUR BREATH ‘Focus on deep breaths or ‘belly breathing’ rather than rapid, shallow breaths. This will fuel your muscles and reduces upper body tension when you’re running.’ 3 ADD HILLS Start small before working towards steeper inclines – hills are important because they create variety and intensity, improving your endurance, speed, power and strength.’ food maths = A protein- and carbohydratepacked post-run snack ‘When you…

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Body boosting @ehabond92 made our Skin Saviour smoothie from our April issue. It’s packed with kale, kiwi, banana and strawberries – yum! Curbing carbs Caroline Lewis has switched spaghetti for courgetti in her healthy homemade dinner. We’re feeling very hungry! Bingo banishing @lauren_sw_newbie has started our arm challenge to whip her body into shape. ‘I’m excited for the end result on this one.’ Stepping up Sarah Bumford notched up a superimpressive 27,516 steps, burning 2,953 cals in the process. You go, girl!…

Lolly ideas 1+8+10 = The fibre fix Mix high-fibre coconut milk with vitamin C-rich strawberries. Once frozen, sprinkle with raw cocoa nibs – high in antioxidants. 2+5+9 = The brain boosTer Blitz low-fat almond milk and brain-healthy banana. Once frozen, roll the top in melted dark chocolate (70%) and mixed seeds. 3+6+11 = The muscle mender Vanilla protein makes this ideal for gym bunnies. Whizz in raspberries and vanilla seeds to fight harmful free radicals. Freeze. 4+7+12 = The happy guT lolly Pineapple promotes a healthy gut, while mango increases collagen production. Top with antioxidant lime and freeze. #fitandwellfood What combo will you go for? Use this hashtag to share snaps on Instagram @fitandwellmagazine…

»THE ORIGINAL VERSION red onions are sweated down in oil with spices added. next, the cauliflower is cooked in coconut cream and canned tomatoes, then served with a lemon rice. WHAT WE DID We reduced the oil and used a non-stick frying pan. instead of coconut cream, we used coconut powder (by Maggi, widely available) mixed with water, which gives pretty much the same taste but reduces fat and calories. We steamed the rice rather than frying it in oil first. so we’ve reduced the fat content by a massive 20g! THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 1tsp sunflower oil » 2 red onions, sliced » 2tbsp garam masala » 1tsp chilli powder » 1tsp black onion seeds » 1tsp turmeric » 3tbsp coconut powder »…

Squats certainly have their place when you want to tone up. But sometimes you just need to mix it up to test your body, target new muscles and, well, stop you from getting bored. Trainer anna reich (annareichpt.co.uk) has created a bespoke routine to firm and lift your derrière in time for summer. these moves target your glutes, made up of three main muscles – your gluteus maximus (large muscle in the centre of each buttock), gluteus medius (at the top of each buttock) and gluteus minimus (towards the side of each buttock). ‘they are the largest group of muscles on your body – which means huge calorie burners! and they’re key for everyday tasks, such as walking, sitting and standing,’ says anna. Apart from getting your bum Baywatch ready,…

If you’ve ever woken up still tired, you might need a new approach. Silentnight’s sleep expert Dr Nerina Ramlakhan says it isn’t the amount of hours but the type of sleep that’s important. ‘We place great significance on seven to eight hours,’ she says. ‘But it’s about getting pure sleep. We sleep in 90-minute cycles, each consisting of light sleep, deep sleep and rapid eye movement (REM) sleep. And you need the right amount of these three components.’ Take our quiz to suss your quality of sleep and get Dr Nerina’s expert tips… 1 What’s your energy like during the day? Consistently high Even, but with the odd dip Up and down Low to moderate 2 How do you give yourself an energy boost? Strong coffee and a chocolate bar…

Salad. It’s a diet-friendly option, right? Not always. Some dressings are so high in fat and cals, you might as well have a chocolate bar! We spoke to dietician Helen Bond for her tips on how to keep your salad dressing as a healthy bit on the side… 1 Check the ingredients list The first few ingredients usually give a strong indication of what’s in it, in descending order of weight. If olive oil, for example, is the top ingredient, it will be a much higher-fat product. But if water is at the top, it will be a lighter, reduced-fat product. 2 Choose lower-fat varieties If you’re choosing a creamier dressing, cut down on calories by choosing the lower-fat version. With these, the first ingredient is water – instead of oil…

As a working mum-of-two, I crave my weekly yoga class. OK, the two-minute snooze at the start and end definitely entices me there, but I do reap the rewards of a weekly stretch. Lately, though, I’ve been wondering if I could take it to the next level. Having tried, and discounted, Ashtanga yoga (too hard for this 47-year-old body), an aerial yoga class caught my eye. Feeling seasick! Arriving at Tring Yoga Studio in Hertfordshire, the white, sunny room looks beautiful with its array of bright hammocks. Is the visual appeal simply a cover for a tough workout? I’m nervous, but can’t wait to get started. Our teacher Pauline warns us newbies we may feel a bit seasick at first – and I soon find out why! Getting in and…