Innholdsfortegnelse for October 2017 i Fit & Well

1/4 of people who wear sun protection on holiday don’t bother when they are in the UK. British September sunshine can still cause short- and long-term damage to skin. And rays can even penetrate through cloud. Try Ladival Sun Protection, £19.99 for 200ml – it will protect you from harmful infrared-A, as well as UVA and UVB. THE BEST TIME TO… READ AND RETAIN INFORMATION is 8am or 10pm. Your immediate memory recall is best early in the morning. However, if you need to hold on to facts for longer, hit the books in the evening. Maybe late-night cramming sessions work after all… #exercisehack We know racket sports can keep you fit, but did you know you can tone your thighs with just a tennis ball? To help keep your…

BREAKOUTS Nice glow, check! But on closer inspection, does your skin look a bit bumpy, and do your pores look huge? Blame recycled plane air, as well as sweat and sun cream clogging up your skin. UNDO IT Start strong with a salicylic acid mask for a deep cleanse that won’t irritate your sun-sensitive skin. Then swap your cleanser for a vitamin C-based one that will break down stubborn blackheads to ward off a zit attack. TRY » Super Facialist by Una Brennan Salicylic Acid Pore Purifying Clay Mask, £9.99 » Murad Essential-C Cleanser, £26 AGE SPOTS Instead of a cute smattering of freckles on your nose, you have ageing brown patches that shout, ‘I’m not 21 any more!’ Why? The sun causes pigment cells in your skin to multiply…

Morning VS evening shower The verdict Wash before bed. The reason If you suffer from autumnal allergies, such as dust mites and mould, you may want to rinse off in the evening. Otherwise, during the night you’ll breathe in everything you’ve picked up during the day, waking up sniffling. Body butter or body lotion? The answer Something in between. The reason Most body butters are heavy and create an occlusive (non-porous) barrier between your skin and outside elements. While sealing in moisture, they can cause breakouts. Lotions are lighter, but may not soothe really dry skin. Try a semi-occlusive butter, such as cocoa butter, which seals in moisture but allows skin to breathe normally. SMART SWAP Instead of starting your press-up from a plank position, start it from the floor.…

Black pepper ‘Pepper is one of nature’s more perfect foods,’ says nutritional therapist Nat Hawes, author of Nature Cures (£19.99, Hammersmith Health Books). ‘It aids digestion, increases nutrient absorption, helps with weight loss and clears congestion. For example, a mixture of pepper and honey can help to fight cold, mucusproducing diseases and sore throats.’ TRY THIS To improve taste and digestion, add a pinch of black pepper to every meal. Cumin This fragrant spice stimulates the liver to produce more bile (aiding digestion) and helps absorb nutrients. It’s also a good source of iron, magnesium, potassium and zinc. TRY THIS For an aromatic twist to root vegetables, sprinkle over cumin seeds before roasting. Cinnamon ‘Use cinnamon liberally to reduce blood sugar levels,’ says nutritionist Elizabeth Peyton-Jones, author of Cook Yourself…

GYM 1 Work your lower body ‘Your glutes (bum) and legs are big muscles that use a lot of energy,’ says Chris Richardson, co-founder of Zero Gravity Pilates (zerogravitypilates.co.uk). ‘Targeting these areas will help burn fat that’s currently hiding in your abdominals. TRY: Squats, lunges and glute bridges. 2 Stretch before your workout Doing dynamic stretches – think twisting lunges, high kicks and jumping squats – will help keep your muscles firing during your workout. ‘This will help you smash out more reps, maintain better form and go for longer,’ explains Chris. 3 Sit down (well, almost!) Adding isometric contractions – when a muscle is contracted in a set position without movement – to your abs exercises will help burn extra calories,’ explains Chris. Try a wall sit – ‘sit’…

Move over colouring-in books, origami is the latest mindfulness trend to help you find inner calm. It might have been around since the 17th century but, in recent years, it’s become well known that taking part in the ancient art of paper folding can work wonders for your wellbeing. ‘I call origami ‘yoga for the mind’ as it allows you to stretch and exercise the creative and artistic areas of your brain,’ says MindFOLDness teacher Samuel Tsang (mindfulorigami.com). ‘While folding paper you are using your hands, eyes and mind – allowing you to block out distracting and negative thoughts and focus on the present moment. There is something beautiful in turning a plain piece of paper into an amazing threedimensional object with your hands.’ Origami has so many levels, explains…

ALL UNDER £10! 1 FORMULA 10.0.6 DEEP DOWN DETOX MUD MASK, 100ML, £8.99, BOOTS Packed with orange and bergamot, this ultracleansing face mask will not only soothe sun-ravaged skin, but it’ll also banish impurities while leaving your face hydrated. It’s a much cheaper at-home alternative to a fancy salon treatment, and it also smells fantastic. Win-win. 2 DR ORGANIC SKIN CLEAR TEA TREE EXFOLIATING SCRUB, 150ML, £6.99, HOLLAND & BARRETT Heat and humidity cause your skin to produce more oil, but this exfoliating scrub with tea tree oil and grapefruit extract will restore its balance. Willow bark and volcaniclava particles ensure skin is left silky smooth, too. 3 FOCUS MINI THERAPY BALM, 1.5G, £5.50, SCENTERED.ME Feeling emotionally exhausted? It’s just as vital to detox your mind as your body, so…

Bounding around our North London photo shoot with her abs looking on point, it’s hard to believe Rochelle Humes, 28, only welcomed her second daughter, Valentina Raine, in March. Her new lean figure, she explains, is all thanks to three-times-a-week sessions with personal trainer Pete Mac (pmacfitness.com). The Ninja Warrior UK host sees Pete at her house for intense HIIT-style training, which includes burpees, sit-ups, leg raises and, her least fave, push-ups, which Rochelle admits she still struggles to do just one of. ‘He just basically kills me for an hour or so,’ explains Rochelle, who started training eight weeks after giving birth, when it was safe to exercise again after her caesarean. Despite impressive results in a short time, Rochelle’s sessions with Pete are not about ‘binge exercising’, which…

Back in 2013, an anti-sugar video by childhood obesity expert Dr Robert Lustig went viral – Lustig called sugar a ‘poison’, comparing its addictive potential to hard drugs and linking it with the obesity epidemic. Since then, wellness experts have preached the importance of avoiding the sweet stuff. There’s no doubt excess sugar is bad news – since 1990, our intake has risen by 31%, partly because sugar’s used so widely in foods from yogurts to ready meals – and rates of obesity, diabetes and heart disease have also soared. But now, some nutritionists are saying the anti-sugar message has got out of hand. THE ONE TO WATCH While some bloggers and writers advise avoiding too much fruit due to its natural sugar content, nutritionist Rob Hobson dismisses this. ‘It’s…

Delight your taste buds with one of Greggs’ Balanced Choice Salads… absolutely FREE! Try the Chargrill Chicken, Roast Vegetable and Grains Salad (235 kcal) with chargrillflavour chicken, fresh salad leaves, cucumber, sun-blushed tomatoes, roast vegetables and mixed grains, with a pot of vinaigrette dressing to complete this flavour-packed salad. Or if you’re after a tasty Italian-style lunch, why not try the Cheese, Tomato and Basil Pasta Salad (328 kcal)? It’s made with a tomato, onion, garlic and basil dressing, topped with grated mature Cheddar, Edam cheese and spinach. The Greggs Balanced Choice range, from £2.85, offers a variety of options all under 400 kcal without compromising on taste, with many items freshly prepared in each shop every day. The range includes bakes, sandwiches, wraps, salads, soups, porridge, fruit, yogurts and…

Hands up who prefers the compliment ‘Wow your skin looks great’ over ‘I love your dress’? A lit-from-within glowy complexion is the most sought-after look in the beauty world right now, thank you Instagram! But don’t worry, it’s not as hard as you think to achieve. No, you don’t need to be 21 again, or even have had eight hours’ sleep to achieve it. All you need to do is team clever products that deliver filter-esque results with a few pro tips and you’ll be on your way to radiance in a flash. SCRUB UP WELL A range of things, from what we eat to pollution, can zap the life out of our skin, but one of the most common causes of a dull complexion is dryness. Gentle exfoliation to…

The facts! 3 COMMON CAUSES OF VAGINAL DRYNESS 1 Hormone changes It can affect women at any age, and is often associated with changes in hormone levels – for example when taking the contraceptive Pill or while breastfeeding. Women who’ve had surgery on their womb or ovaries may also find dryness becomes a problem. Because it’s hormonefree, Vagisan MoistCream is suitable for use at any time. 2 Medical treatments Many women find there are uncomfortable side effects to a variety of drugs used in the treatment of cancer, and breast cancer in particular. Other medications for diabetes, asthma, depression and endometriosis may also have vaginal dryness as a side effect. 3 The menopause One of the natural changes that comes with the menopause is a reduction in the amount of…

HUAWEI Watch 2 £379, amazon.co.uk TESTER Anna Verdon I wanted to get a more in-depth breakdown of my workouts rather than simply finding out time and distance. WHAT IS IT? This stylish smartwatch has built-in smart sensors (including a heart-rate monitor and GPS) to track everything from distance, speed and steps to heart rate, calories, gait and even your route. It’s compatible with iPhone and Android and you can even make calls from it. BEST BITS The watch alerts you when you’ve been inactive for over an hour and plays a video suggesting stretches to get you moving again. It also breaks down your workout to show you which zones you’ve been training in (aerobic, fat burning, etc). DOWNSIDES The battery life isn’t very long, particularly if you’ve just tracked…

» Russian twists In a seated position, keep your back straight as you lean back slightly. Lift feet off the floor, heels together, and engage your core. Keep arms long and twist to each side holding the ball. Use your core to twist, not the momentum of your arms, and don’t hunch your shoulders. Do 20 reps – 10 each side. Pete says: 6kg is a good starting weight. When it’s too light, you get too used to it. Make sure the ball touches the floor each time, so you really twist your torso. » Squats with resistance band Rochelle took her resistance bands to Portugal Start with feet hip-width apart, resistance band around the middle of your thighs. Hold your hands out in front, in a fist. Keeping back…

Autumn is just around the soggyleaf- strewn corner, so it’s time to pack away your workout gear and hibernate, right? Wrong! It’s essential to keep working up a sweat, even when the temperature starts to dip. Exercising now will help strengthen your immune system, prevent the winter blues and, most of all, stop that dreaded winter weight gain – who wants that? Walking is a great way to stay in shape – and what could be easier than opening your front door, stepping outside and putting one foot in front of the other? But you might want to forget your leisurely stroll – this four-week plan created by celebrity personal trainer Hollie Philippa promises to get those glutes, hamstrings, quads and calves moving, to burn cals, torch fat and give…

1 BLOCK PASTELS Vintage-style pink, grey ombré panels and leggings with zips feature in Davina McCall’s new range for Tesco F&F Active. This covers three trends in one – plus it won’t break the bank. 2 HIDDEN POCKETS Not only do we love these sweat-wicking, UVprotecting Black Diamond Luxe leggings, but they’ve also been designed to fit an iPhone in the supportive waistband. Win, win. 3 POOL-RESISTANT SWIMWEAR Find that the pool wrecks your swimwear? Made with chlorineresistant Aqua Infinity fabric and silicone straps, this suit repels pool chemicals and lasts over 200 hours in chlorinated water. It even has UV50+ protection! 4 LET’S GO CAMO! Be inspired to run that bit harder with military camouflage print. You’ll see it everywhere this season. (Well, if you can, that is!) 5…

BrainFit What is it? Devised by fitness instructor Rachel Holmes, this group exercise class is part yoga, part Pilates, part dance. The difference? It’s all about doing the moves mindfully, or through ‘meditation in motion’ as Rachel puts it. The 45-minute stress-reducing class is made up of 30 minutes of repetitive mindful movements and breathing, followed by 15 minutes of guided meditation. Body benefits? The ethos is all about adopting a mindful approach to exercise. Your instructor will lead the class with guided meditation and affirmations to leave you refreshed, revitalised and invigorated. Gentle movements are done to soothing, tribal music. Where do I sign up? Classes are popping up all over the UK, and Ragdale Hall, Leicestershire (ragdalehall.co.uk) is the first UK spa to put the workout on its…

447 calories 27g fat (6.5g sat) 12g carbs Prep time 10 mins Cook time 10 mins Serves 4 Herby lamb with bean salad YOU WILL NEED » 4tbsp basil-infused rapeseed oil » 3tbsp red wine vinegar » 1 garlic clove, crushed » 8 lamb cutlets » 1tsp steak seasoning » 1 red pepper, cut into chunks » 400g can cannellini beans » 125g mixed olives » 1tbsp chopped fresh mint, plus extra leaves, to garnish » 60g watercress, rocket and spinach » Lemon wedges, to serve WHAT TO DO 1 Mix together the oil, vinegar and garlic, and season. Tip half the dressing into a shallow dish. Add the cutlets, sprinkle over the steak seasoning and turn to coat. 2 Heat a grill or barbecue, add the cutlets and red…

What’s so good about it? As well as being low in calories and extremely hydrating, watermelon is packed full of nutrients. It is a leading source of lycopene, the pigment that gives it its beautiful pink colour, one of the most powerful antioxidants out there. Lycopene helps your body to fight disease and helps to prevent cancer. On top of this, watermelon provides vitamins A and B6, which boost immunity, improve your eye health and help fight disease. Another benefit of this superfood is that it’s a source of potassium, helping to maintain your body’s water balance. Watermelon is so versatile and can be enjoyed at any time of the day, in sweet or savoury dishes. Whether you want to eat a wedge on its own, use as an ingredient…

Let off some steam! Don’t want to use extra oil when cooking? Then try a Prawns En Papillote dish from Iceland. Succulent Vannamei prawns and mixed veg come wrapped in an oven-ready bag so the goodness stays in as it’s steam-cooked. All you have to do is heat in the oven for 25 mins and voilà! Choose from brandnew flavour Pak Choi & Chilli or firm faves Garlic & Herb or Miso, Chilli & Ginger. At just over 200 cals per portion, this low-fat and high-fibre dish will be your new go-to. £3.50, 260g, Iceland Refreshingly good Flavoured water doesn’t have to be full of nasties. Direct from the Loire Valley in France, no&more contains no sugar, artificial sweeteners or preservatives and just one calorie per 100ml. With a neutral…

Do your mornings start with a fug of grumpiness and end with a manic rush out of the house, toast in hand? We’re with you on that – but it’s time for a rethink! By making the most of the ‘Power Hour’ you could get fit, meditate away anxiety, eat a healthy breakfast or work towards a life ambition. ‘Mornings are a very powerful time to get things done,’ says personal growth expert Louise Presley- Turner (thegameoflife.co.uk). ‘Our bodies are rested and our minds are fresh and ready for a new direction.’ To prevent that zombie state every morning, all you need to do is make small changes to your sleep routine. Plus, here are some ideas for how to make the best of the time you’ll gain. TAKE SMALL…