Innholdsfortegnelse for September 2017 i Fit & Well

Summer’s a funny time. Our usual routine goes out of the window, plus holidays and sunny nights are full of temptation. Which is, of course, fine – we all deserve a treat. But you’ll enjoy yourself even more if you’re also finding time to take care of your health and fitness, too. Our summer body workout on p46 is our simplest 30-day challenge yet. It’s perfect for getting holiday-ready and burning a few of those cocktail calories once you’re there. Let us know how you get on… We’ve been… Eating fresh » Features Ed Jo knocked up a superfood salad with melon, grapes, cucumber, feta cheese, pistachio nuts and mint from her garden. Bouncing » Senior Features Writer Natalia got her (serious!) sweat on at a very energetic Bounce class…

LOSE 5LB IN 5 DAYS W e all know that it’s recommended we eat five portions (80g each) of fruit and veg a day. But dietician Vanessa Quarmby (theyorkshiredietitian.co.uk) says we’re not doing enough, revealing, ‘Figures show only 15% of the UK population are meeting this target. We need fruit and veg because they contain vitamins, minerals and antioxidants vital for good health.’ Follow our plan and not only will you get your five a day, but you’ll also lose weight and boost your energy levels. Win-win! YOUR FIVE-A-DAY PERFECT PORTIONS 1 X 80G PORTION OF FRUIT = ≫ 1 slice or ½ large fruit – eg, 1 slice melon, ½ grapefruit ≫ 1 medium-sized fruit – eg, apple or pear ≫ 2 small-sized fruits – eg, 2 plums, satsumas,…

DRINK ICE-COLD MILK BEFORE BED The American Journal Of Clinical Nutrition has discovered that a protein found naturally in milk – alpha-lactalbumin – improves both the quality of your slumber and your alertness the following day. Alternatively, Montmorency (sour) cherry juice helps you sleep an average 25 minutes extra a night by increasing levels of melatonin, the hormone which regulates sleep, according to a study by Northumbria University. CREATE YOUR OWN AIR CON Silentnight’s sleep expert, Dr Nerina Ramlakhan, advises placing ice cubes in a bowl and turning on a fan next to it. As it melts, you’ll get a cool breeze. COOL CREAMS Keep aftersun lotion or body moisturiser in the fridge so that it’s cool and soothing when you apply it before bed. GO TEPID, NOT COLD! A…

250 calories 4g fat (0.6g sat) 36g carbs Prep time 15 mins Cook time 20 mins Serves 4 High-protein peri-peri prawns YOU WILL NEED » 300g uncooked prawns with tail on, defrosted if frozen » 25g peri-peri seasoning » 1tbsp sunflower oil » 1 red and 1 green pepper, deseeded and diced » ½tsp turmeric » ½tsp hot smoked paprika » 160g rice » 400ml vegetable stock » Small handful coriander leaves, finely chopped » Mixed salad, to serve WHAT TO DO 1 Tip the prawns into a large bowl, sprinkle over the peri-peri seasoning and stir well. Cover with cling film and chill for 15 mins. 2 Meanwhile, heat half the oil in a deep pan and fry the peppers over a high heat for 3 mins. Add the…

W e all want to get bikiniready in time to hit the beach, but when it’s hot outside we’d rather lie in the sun than sweat it out in the gym. So ex-Olympian and global fitness director of Herbalife Samantha Clayton has created a simple workout to help you shape up in time for your holiday – you can even do the moves in bed or on your sunlounger (yes, you heard that right!). And it’s easy to keep up during your trip – and after. ‘People lose the motivation after a holiday,’ says Samantha. So finding a workout that fits in with your lifestyle is key. ‘This total body workout will train your body in a balanced way to maintain good posture, prevent imbalances and get the best overall…

Up to 45% Women affected by vaginal dryness* The facts! Fact 1 It can affect women of all ages While one of the most common causes of vaginal dryness is the decrease in hormone levels during the menopause, it’s not the only reason. Other changes in hormone levels, such as when you are breastfeeding or taking the contraceptive Pill, can also contribute. Fact 2 The products you use can make it worse – or better Excessive hygiene can worsen the situation of dryness in the external genital area. Alkaline soaps, harsh shower gels and moist toilet paper can contain ingredients which irritate the natural protective system. Try to avoid using them or choose a specialist initmate cleanser. Fact 3 Medication can cause issues Changes in vaginal moisture levels can also…

MYTH 1 YOU HAVE TO DO HUNDREDS OF STOMACH CRUNCHES TO GET ROCK-HARD ABS BUSTED Knocking out 50 crunches a week to get that beach body? You may be doing more harm than good. They’re notorious for bad technique – jutting your neck out as you curl up can create enormous strain. ‘People often bash out a set with little thought given to form or time under tension,’ explains Amy Tarr, founder of personal training company Giant Leap Training (giantleaptraining.com). ‘This can lead to your hip flexors taking over, making them short and tight.’ If you’re going to do them, do them slowly. But if you’re looking for a longer, leaner silhouette, try these oblique (your sides) exercises. 1 SIDE PLANK DIPS Lie on your side with legs fully extended…

…that helps me stay fit is my treadmill, which is squeezed into our tiny kitchen. I get up at 6am and go for a run or power walk. It means my exercise is in the bag for the day, no matter how busy I get. …that gives me energy is the fact I've given up coffee. I used to have an espresso every morning, but I’d get headaches and stomach cramps, and feel really lethargic. Now I drink hot water and lemon – and if I need a caffeine hit later in the day, I have a green tea. …that helps me get up in the morning is leaving my curtains open. During summer it gives me that hit of natural light first thing. I hate the blackout blinds you…

‘My weekly Parkrun is life affirming’ Sophie Littler, 36, from Bristol, has been doing Parkrun for three years. ‘After a busy week at work, my 5k Saturday morning Parkrun sets me up for the weekend. It’s always a wonderfully random mix of about 250 people – parents like me with buggies, people with dogs and older people. There’s a great sense of camaraderie and no pressure to get a great time – it’s about getting outdoors to exercise with others. We run in all weathers, from blazing sun to temperatures of -3°C. My husband, Steven, does shift work, and is often not home on Saturday mornings, so I run with our 15-month-old son, Ben, in the buggy. The course, at Pomphrey Hill Playing Fields in Bristol, involves a huge hill…

107 calories 4g fat (2g sat) 1g carbs Prep time 4 mins Cook time 15 mins Serves 1 Egg-white omelette with ham » Brilliant for shedding extra pounds WHAT TO DO Heat the oven to 200°C, Gas 6. Whisk 3 medium egg whites briefly with 1tbsp snipped fresh chives and a pinch of salt and pepper until just frothy. Spray a small non-stick ovenproof frying pan with four squirts of Frylight olive oil spray. Wilt 30g baby spinach leaves over a medium heat for 1-2 mins, then pour in the egg whites and remove from the heat. Scatter over 2 torn slices wafer-thin smoked ham and dot 25g Boursin Light over the top. Place the pan in the oven for 8-10 mins, until the egg has set and the ham…

463 calories 29g fat (15g sat fat) 35g carbs Prep time 15 mins Cooking time 40 mins Serves 6 »THE ORIGINAL VERSION Sheets of pasta are layered with meaty bolognese, a rich white sauce and lashings of cheese before being baked in the oven. WHAT WE DID We opted for a veggie lasagne, reducing the fat content and adding extra nutrients. We’ve used a mixture of low-fat cream cheese and mascarpone in place of the classic white sauce, while still keeping the cheesy flavour. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 500g frozen leaf spinach » 1 garlic clove, crushed » 2tbsp olive oil » 1 onion, chopped » 300g mushrooms, sliced » 200g lasagne sheets » 350g jar tomato and basil pasta sauce » 290g jar…

BEST FOR…RUNNING The North Face Stow-N-Go IV Bra, £40 This on-the-go garment has a clever built-in storage pocket to stow your keys or mobile. Shock Absorber Ultimate Fly Bra, £45 Like a second skin, the layers of fabric are bonded together to mould to your shape. Proskins Active Women Zigzag Crop Top, £29.95 In a summery tropical print, the double-power mesh panel offers extra support. Anita Air Control Padded Sports Bra, £56, figleaves.com Helps you keep cool as the triangular front panels boost airflow while you run. BEST FOR…YOGA Animal Lea Felix Sports Top, £34 It has adjustable straps, as well as an audio port – so you can Zen out with your own calming playlist. Sports Philosophy Magenta Prism Laser Sports Bra, £52 Four-way stretch guarantees comfort, even in…

1 TAME THE VOICE IN YOUR HEAD Anxiety can fill your head with nagging negative thoughts. To combat them, remind yourself about positive things that have happened to you and keep repeating these. Think of when you coped successfully with a challenging situation. Picture what happened, where you were and what you did to prove you can overcome difficulties and face issues head on. 2 FAKE IT TO MAKE IT Acting as if you’re not worried by something is a great way to lessen your fear. If you behave confidently, other people will pick up on it and respond positively, too. Body language is a great way to ‘fake’ confidence, so try these ideas: » Stand or sit straight » Keep your head level » Relax your shoulders » Spread…

» What your workout means SPEED This training focuses on highcadence sprints to increase leg speed and a more efficient cycling style. STRENGTH These conditioning exercises will help you get stronger, cycle faster and stay balanced on your bike. INTERVAL TRAINING Great for maximising your fitness. RECOVERY Active recovery gets the blood moving in order to help reduce muscle fatigue and repair and prepare for the intense activity to follow. ’APPY RIDING! Becky reveals her top apps to power up your cycle » Fitbit » Wattbike Hub » MapMyRide GET IN GEAR Selecting the correct gear will help you find your optimum cadence – (the rate at which you turn the pedals) – depending on your cycling terrain. And they can also help boost your training. » Small gears have…

563 calories 37g fat (15g sat) 45g carbs Prep time 25 mins, Cook time 60 mins Serves 10 No-gluten lemon & polenta cake with honey drizzle YOU WILL NEED FOR THE CAKE » 250g butter, softened, or dairy-free baking margarine » 250g caster sugar » 3 free-range eggs, beaten » 250g ground almonds » Few drops of vanilla extract » Zest and juice of 1 lemon » 2tbsp milk of your choice » 125g fine polenta » 1½ level tsp gluten-free baking powder FOR THE LEMON SYRUP » Juice of 2 lemons » 6tbsp honey » 150g raspberries » 200g blueberries » Sprigs of mint, for decoration » 23cm cake tin, greased with butter and base-lined with baking parchment WHAT TO DO 1 Heat the oven to 160°C, Gas 3.…

A s I crossed the finish line of my first 10K race, I couldn’t have felt happier. Just three years earlier I was so unfit and overweight that I found walking an effort. Now, 5st lighter, fitter and healthier than ever before, I felt like a totally different person. Even as a child, I always felt bigger than my friends. I never gave my diet any thought and ate whatever I wanted. I hated sport and didn’t want to participate in anything. I’d try to get out of PE classes at every opportunity and would ask Mum to write letters excusing me. My lack of exercise meant that by my late teens I was a size 14-16. I was always a yo-yo dieter. At 24, when I got together with…

A s someone who was recently forced to don a neck collar due to a trapped nerve – caused, my physio warned me, by constantly looking at my phone – I was the Fit & Well team member nominated to try a digital detox. Flicking through the tasks in Tanya Godin’s Off – Your Digital Detox For A Better Life (£5.99, Octopus), I choose three exercises: ‘Wake Up’, ‘Track Your Tech Time’ and ‘Put Your Phone In Its Place’. I’m guilty of checking my phone last thing at night and first thing in the morning. Within seconds of my alarm going off, I’m already scanning Facebook. ‘Wake up’ tells me to buy an alarm clock, so I place a quick online order – yes, hands up, using my phone! Until…

FITNESS TO GO Boxing on Monday, HIIT on Wednesday, Pilates on Friday? If your workout plan changes as regularly as your moods, try the new app V-Training, (free, iOS and Android). This transatlantic export brings a wealth of PTs – everything from CrossFit and boxing to Pilates and weightlifting – to your fingertips. And the best bit? Simply type in your location and your exercise preference and you’ll be connected with trainers conveniently located nearby. Request a time slot and within a few hours you could be working up a sweat. THAT’S CLEVER! Constantly glued to your phone? You might want to try the R2L sticker (?24.95, screen2bsafe.com). This little device can reportedly reduce radiation absorption by 70%. How? When placed on your phone, it absorbs radiation emitted by the…