Innholdsfortegnelse for December 2017 i Fit & Well

I have a confession to make. This time last year I was so busy juggling work, a stinking cold and planning for Christmsa that I gave up on healthy living. We all do it, sometimes life gets in the way. So this year I’ve made sure Fit & Well is full of things to keep me on track. From immunity-boosting breakfasts, to an effective workout that only takes 15 minutes – surely we can fit in a couple of those twice a week? Hopefully, you’ll also find this issue super useful. Here’s to a healthy festive season! We’ve been… Get in touch! Whether you’re an Instagrammer or a Facebooker, here’s where to find us… TWITTER Follow or tweet us @Fitandwellmag FACEBOOK facebook.com/ fitandwellmagazine INSTAGRAM Follow and share pics @fitandwellmagazine YOUTUBE…

Fab, filling and nutritious, soups are hard to beat when you want to shed some flab,’ says nutritionist, author and fat-loss mentor Fiona Kirk (pictured, see fionakirk.com). ‘A few days focused on nourishing soups can result in pounds lost, hunger busted, energy enhanced and a steely determination to continue your weight loss journey.’ WHAT TO DO 1 Have three to four good-sized bowls or five to six mugs of soup throughout the day, for four days, and mix up your selection to get maximum nourishment. 2 If you don’t relish the idea of a bowl of soup first thing (although Fiona says ‘don’t knock it till you’ve tried it!’), try Nutty Bircher Muesli instead (see recipe on this spread). 3 Plan ahead and make sure you have all the ingredients…

Breakfast combos 1+7+11 = THE HEADACHE HELPER The fats and B12 in salmon can relieve light-headedness. Broccoli supports your liver, and cayenne pepper is a natural pain reliever. 2+5+12 = THE LIVER FIXER Protein-rich eggs help break down hangover-causing toxins, while spinach and chia seeds are full of B vitamins, which alcohol depletes. 4+8+9 = THE INSTANT BOOSTER High-protein chicken is a perfect morning-after base, beans provide slow-release energy, and chilli makes you sweat (think: detox!). 3+6+10 = THE MOOD LIFTER The omega-3s and magnesium in sardines can boost your mood, while the vitamins in tomatoes and rocket enhance liver function. #fitandwellfood What combo will you go for? Use this hashtag to share snaps on Instagram @fitandwellmagazine…

KARMA BITES 30g, ?1.30, KARMABITES. CO.UK Step aside, popcorn, because lotus seed snacks are filling our tummies now. High protein, low fat and rich in minerals – including magnesium, which is needed for energy. ADONIS COCONUT VANILLA ACAI BERRY BAR, ?1.95, OCADO Only 2g of natural sugars (and no dates or raisins), these bars are satisfying, sweet and make the perfect gym bag snack. NAIRN’S GLUTEN FREE FLATBREADS 50g, ?1.75, SAINSBURY’S Eat alone or top with your favourite spread. PIP & NUT ALMOND BUTTER SQUEEZE PACK 30g, ?1, TESCO On-the-go goodness. Scrummy nut butter you can squeeze straight into your mouth, it’s perfectly portioned too. Follow Ashton on Twitter @ashtonevolve353…

PILES ON THE POUNDS Office lunches and girlie get-togethers, Christmas parties and a big New Year’s Eve blow-out… yep, you can easily find yourself consuming an extra 500 to 700 calories a day for at least a couple of weeks over silly season, says Max Tomlinson, nutritionist and founder of gofigurediet.com. ‘My clients typically gain 2-3kg (up to 7lb) in this period – and don’t kid yourself that it will slip off by itself in the spring. Unless you take drastic action, that weight will still be there next October.’ HOW MUCH IS TOO MUCH? Government advice is to drink no more than two units of alcohol a night. But one standard (175ml) glass of wine is nearly two and a half units – and has as many calories as…

LINDA MCCARTNEY’S VEGETARIAN BEEF, MUSHROOM & SPINACH WELLINGTON BITES, £2, ASDA MORRISONS THE BEST JEWEL TOPPED CHRISTMAS PUDDING, 454g, £6 CO-OP IRRESISTIBLE APPLE & CRANBERRY SAUSAGES, 288g, £3.29 (two for £6) TESCO FREE FROM BROWNIE PUDDING KIT £3.50 M&S VEGAN BUTTERNUT SQUASH AND FILO PARCELS, £6 FOR TWO M&S MADE WITHOUT GLUTEN FREE MINCE PIES £2.50 for FOUR SAINSBURY’S DELICIOUSLY FREEFROM WENSLEYDALE-STYLE WITH CRANBERRIES. 200g, £2.25 SHROPSHIRE SPICE CO BREAD SAUCE MIX £2.15, shropshire-spice. co.uk SAINSBURY’S TASTE THE DIFFERENCE THREE NUT & MUSHROOM ROAST, 550g, £5 CO-OP FREE FROM ORANGE & CRANBERRY TIFFIN MINI BITES, £2.49 for nine…

It might be getting colder, but prepare to shrug off those layers and bare your arms this festive season. Sculpted arms don’t just look sexy in a strappy New Year’s Eve party dress, though – they’re key for a healthy, happy body. ‘You want them for carrying shopping or picking up the kids, as much as for lifting a pair of dumbbells,’ says Fit & Well personal trainer Lucy Gornall. ‘Also, good muscle strength will put you in good stead when you get older. Oh, and not forgetting, the more muscle you have, the more calories you’ll burn.’ And who doesn’t want that? It isn’t as hard as you might think to get a pair of arms to rival Jennifer Aniston or Jess Ennis-Hill – all it takes is three…

Prosecco vs mulled wine The verdict: Go mulled, but in moderation. The reason: While Prosecco is a good for lower cals, mulled wine packs a punch when it comes to body benefits. Adding nutmeg to your tipple helps cleanse the body of toxins, cloves are for good constipation and cinnamon helps lower bad cholesterol. Plus, red wine contains resveratrol for brain health, polyphenols to keep blood vessels healthy and antioxidants to fight free radicals. We’ll raise a glass to that! Dancing in heels vs flats The verdict: Flats. The reason: Dancing in heels can cause ingrown toenails and calluses and result in injury. Also, ‘The body has to compensate to maintain balance as the weight is shifted forwards,’ explains Mr Stuart Metcalfe, Consultant Podiatric Surgeon at Spire Parkway Hospital in…

…I do to stay fit other than dancing is Pilates. It really stretches out my muscles and gives me a calm and focused workout, which is a great alternative to jiving around the dance floor! …I always have on my phone is the Sworkit app. It has all different exercises and workouts on there from Pilates to cardio, strength and even rehabilitation for injury. It’s easy and fun! …I snack on before training is a peanut butter bagel and a very large coffee. I can’t get through it without them! …I do to feel confident is experiment with my hair. Recently I changed it from long and dark to short and blonde and it’s given me a total confidence boost! I love trying new ways to wear it. That and…

Gabby Logan might just be our fitness idol. The former Welsh international gymnast, 44, somehow manages to fit in a full-on career at the BBC, presenting sports programmes from The Premier League Show to Sports Personality of the Year and the BBC’s Olympic coverage in Rio last year, with being a mum-of-two and keeping that enviable body in check. She looks amazing during our exclusive photoshoot, revealing that her approach to exercise is ‘holistic’. There will be no fad diets come January with this woman: ‘You’ve got to do it for life,’ she explains. ‘I’m not a fan of New Year’s resolutions as, for me, it’s about being consistent and feeling good all the time. It doesn’t suit me to do fads.’ It’s clear that the former athlete – who…

You’re living off plain oats for breakfast, salads for lunch and dinner is meat and veg – no carbs, naturally. Meanwhile, your tummy’s looking trimmer, but you’re exhausted, the gym is a massive struggle and suddenly your sex drive has taken a huge plummet. Oh, and not to mention the rollercoaster of emotions you experience on a daily basis. Eating less isn’t always the right way to a great bod and you may be surprised to find you’re not actually consuming a sufficient number of calories for your daily needs. We spoke to Ashton Turner, nutritionist at London’s Evolve, about this calorie conundrum… Not a good look ‘Problems from undereating can include hair loss, brittle nails and dry skin’, says Ashton. Ladies, how can you look fabulous if your body…

THE LEGGINGS Comfy allrounders, these beauties will never let you down. Say farewell to camel toes, baggy knees and see-through bums. Pricey, yes, BUT if you wore them every day in December it would only amount to £3.80 a day. So, technically a bargain, right? Lululemon All the Right Places Pant, ?118, lululemon. co.uk RUNNIN’ Zero chafing means ultra comfort! BRUNCHIN’ 4 fit looks! BOXIN’ SPINNIN’ Great for that dark spin studio! Serious money saver…

451 calories 10g fat (1g sat) 75g carbs Prep time5 mins Cook time 5 mins Serves 1 Golden turmeric porridge Good for warming up on a cold day WHAT TO DO Blend 3 medjool dates with 120ml unsweetened almond milk and 120ml water until smooth. Simmer the mixture very gently with ½tsp ground turmeric, ⅛tsp ground cardamom and ¼tsp ground cinnamon for five minutes. Add 45g glutenfree oats and 1tbsp hemp or chia seeds and leave to thicken, stirring occasionally, for about five minutes. Sweeten to taste, and serve topped with toasted nuts of your choice, bee pollen and spiralized carrot. WHY IT WORKS Turmeric contains an antioxidant with strong anti-inflammatory properties called curcumin; the gentle heating process helps to activate the curcumin. 375 calories 22g fat (5g sat) 28g…

100 calories 0g fat (0g sat fat) 7g carbs Serves 6 Instead of: Classic Eggnog (300 cals, 24g fat, 13g sat fat, 13 g carbs) Skinny but naughty egg nog WHAT TO DO Put 3 egg whites, 254ml skimmed milk, ½tsp cinnamon, ½tsp nutmeg, 1tsp vanilla extract and 43g honey into a pan and blend with a stick blender until frothy. Heat over a medium heat, stirring constantly until the mixture has thickened slightly. Pour into a glass jug, cover with clingfilm, and cool completely. Once cooled, whisk and add in 150ml brandy. Serve with a dusting of nutmeg on top, if you like WHY IT WORKS We’ve used egg whites instead of yolks, which are lower in fat but still make this drink comforting and creamy. 135 calories 0g…

It’s a crisp weekday morning when we meet Nicole Scherzinger for breakfast and a chinwag at London’s Sanderson Hotel. While munching on buckwheat pancakes, yogurt and berries – ‘I’m gonna eat it all,’ declares Nicole – she’s quick to let us in on her latest project – a swish new pad in LA, which has taken two years to build and comes with what she describes as a ‘little’ gym. ‘I’ll invest in a Stair Master so my butt can get perky,’ giggles 39-year-old Nicole. The X Factor judge, who has been dating Bulgarian tennis pro Grigor Dimitrov for two years, dominates the room with chat and a contagious smile. Yet she much prefers her own company. ‘I live alone and I’m quite private. I don’t like noise around me,’…

These three breathing hacks will give you instant relief TO HALT A PANIC ATTACK Breathe in slowly through your nose, directing your breath into your belly and filling your lungs. Then purse your lips as you exhale through your mouth for a count of 10, letting your cheeks inflate. Repeat until you feel calm. TO DE-STRESS First, work out the number of breaths you normally take in a minute when relaxed. Now you can practise a ‘mindful minute’ every so often throughout the day. Settle your attention on your breath and count each in-and-out breath up to the number you determined. TO LIFT YOUR MOOD Inhale and direct the air into your stomach, then your ribcage and then, finally, into your upper chest. As you breathe out, first relax your…

Harry Judd has made no secret about his battle with anxiety. A combination of busy touring schedules, little sleep and neglecting his health led him to feeling worn down and unhappy. ‘On tour I’d have a few drinks before a gig, perform, then have a few more drinks and go to bed late,’ he reveals. ‘The next morning I’d sleep in, wake up feeling anxious, groggy and tired. I felt stuck in a rut and I wasn’t enjoying my job.’ There was one thing that changed all that – exercise. Getting fit has had a seriously positive impact on Harry’s life. In fact, he’s been so inspired that he’s put pen to paper in his new book, Get Fit, Get Happy (£19.99, Coronet). We spoke to Harry about how working…

Work out without moving (yes, really!) You can get all the benefits from a 28-minute cardio workout without twitching a muscle – well, apart from your heart that is. A study by University College London and Encore Tickets has found that watching live theatre can stimulate your cardio system to the same degree as exercising for almost half an hour. What better excuse to book that Christmas show. 12 MINUTES …is all you need to boost your mood and relieve boredom. A study by Iowa State University found that walking for this small amount of time activates the body and brain mechanisms linked with active reward-seeking, helping you feel energised and enthusiastic. SMART SWAP OLIVE OIL FOR GRAPE SEED OIL Grapeseed oil has a higher smoke point (the temperature at…

FEMALES: Weight in kg x 22.4 = Resting Metabolic Rate (RMR is the amount of cals you need to lie in bed all day and do nothing) Take the RMR and x it by an activity level… 1.3 = Sedentary 1.4 = Training low intensity 1-3 days a week 1.5 = Training higher intensity 3-5 days per week 1.6 -1.7 = Hard exercise 6-7 days per week 1.9 = Athlete Ashton says, ‘If you’re looking to lose body fat healthily, take this number and reduce your calories by 10-15% to start with, then adjust from there. If you want to add muscle, increase calories by 10% to start.’ So, a 60kg female looking to lose body fat training 4x per week high-intensity with weights: 60 x 22.4 = 1,344 (RMR)…

#TRICK 1 NO-SHAMPOO SWAP Yes, we're absolutely serious – swapping your shampoo for a sud-free conditioner once a week. Why? Because the theory is that using a ‘normal’ shampoo strips your hair of natural oils, making it prone to dryness. Cleansingconditioners won’t lather up like a shampoo, but they will still clean your scalp to leave hair soft and bouncy. Great for dry, curly and coloured hair that needs extra nourishment. Joico Co+Wash Whipped Cleansing Conditioner, ?15.95, lookfantastic.com. Elvive Low Shampoo Gentle Cleansing Cream, ?6.99 #TRICK 2 HAVE A TOOL DETOX Blow-drying, curling, straightening...gah! Electricals can take a toll on your hair, leaving it dry and prone to breakage. It’s important to protect strands before using any heated appliances, but the best thing to do is step away from those…

30 great goodfor- you food ideas We help you choose the healthy option, whatever your diet Mains under 500. Snacks/desserts under 150 Under 14g of fat for main meals Less than 5g of added sugar per serving Contains 1.5g of salt or less per serving At least 20% of cals come from protein 6g (or more) of fibre per portion Less than 3g of saturated fat per serving Contains no gluten products The portions of fruit and/or veg per serving Vegetarian: meat-free and fish-free Free from all dairy products…

536 calories 40g fat (12.5g sat) 33g carbs Prep time 25 mins Cook time 0 mins Serves 12 Raw hazelnut cheesecake YOU WILL NEED FOR THE BASE: 250g ground hazelnuts 10 medjool dates, pitted 3tbsp cacao powder 2tbsp raisins 1tsp vanilla paste Pinch salt FOR THE FILLING: 125g pot cashew milk or almond milk yogurt, we used Nush (available from Ocado and Whole Foods Market) 250g cashews, soaked in boiling water for 30 minutes and drained 120g coconut oil, melted 100g ground hazelnuts 5tbsp maple syrup 6tbsp cacao 70-100ml hazelnut milk 1.5tsp vanilla paste Pinch salt WHAT TO DO 1 To make the base, blend together all ingredients until the mixture starts to clump together. Press into the base of an 8-inch springform cake tin and allow to firm up…

When I was younger I always felt big. At 5ft 10in I towered over my friends but, in fact, I was perfectly healthy. I enjoyed sport and was a competitive swimmer, training five times a week. As I got older, socialising became more important and soon I stopped exercising. Then, in July 2002, aged 17, I met Rob and we quickly became a couple. We’d tuck into takeaways every night. Rob had his own place, so we spent most nights in. A takeaway was our evening ritual. We’d watch TV devouring pizza, chicken curry or chips. The pounds started to creep on to my 11st frame and my size 12 tops started getting tighter. A year later I moved in with Rob and our takeaway habit got worse. The weight…

HOT LIPS THAT LAST You don’t have to ditch the lippy when you’re working out or partying hard. These super lipsticks with staying power mean you can rock those brights from AM to PM with minimal retouch needed. TOP TIP: Ditch blusher and blot one of these on to the apples of your cheeks for a flush that stays. Clinique Long Last Glosswear in Clearly Pink, £17.50 Maybelline SuperStay 24h Color Dual Lipstick in Eternal Cherry, £9.99 Max Factor Lipfinity Long Lasting Lipstick in Forever Striking, £8.99 New Look Smudge Proof Lip Stain Pen in Intense Berry, £4.99 MAC Pro Longwear Long-Last Lips in Stuck in Love, £20 STAY-PUT FOUNDATION We’ve all been there – sweltering dance floors or gym classes causing a clammy, shiny face as foundation slowly slides…

Red cabbage Has immune boosting and antioxidant properties as well as being a good source of fibre and Vitamin C. Avoid using too much sugar when cooking – replace with honey or stevia. One portion = 60g Roast potatoes A good source of complex carbs and they provide fibre to help lower cholesterol. Cook with olive oil rather than duck fat. One portion = 2–3 roasties Stuffing If your stuffing contains onion, this will help with digestion plus it’s also a good anti-oxidant. For healthier stuffing, replace breadcrumbs with quinoa. One portion = 1tbsp Parsnips Full of potassium for a healthy heart and vitamin C to help with immunity. Try a parsnip mash instead of roasting or bake some wedges in the oven with a small amount of olive oil.…