Innholdsfortegnelse for August 2016 i Fit & Well

We’re always in awe of our super-fit cover stars when we meet them, and this was definitely the case when Gabby Logan arrived for our exclusive photo shoot. Her fitness philosophy is about getting in shape for life, which is perfect to start in the summer months when the sun is shining. So whether it’s training for a 5k or going on a weekly cycle with the family, now is the time to set some long-term fitness goals. Have a fabulous month and make sure you join us on Facebook, share your summer snaps on Instagram or drop us a tweet to let us know what you’re up to. See you on the other side! We’ve been... Freezing Features editor Jo has been whizzing up homemade fruity summer sorbets while…

HOW IT WORKS » It’s been shown that it’s easier to intersperse periods of fairly strict calorie control with normal eating. » It’s psychologically helpful to know there are days when naughtier foods aren’t off limits. » Constantly altering the amount of calories means it’s less likely your metabolism will slow down. WHAT TO DO 1Start with two weeks of ‘ON’ eating, during which you should consume no more than 1,200 calories a day. Then follow with two weeks of ‘OFF’ eating, when you can have up to 2,000 cals. We’ve listed loads of food you can mix and match. 2To boost your weight loss even more, you can drop to 1,000 calories during your ‘ON’ fortnights. 3Aim to get your five-a-day. Each choice is marked with its fruit and…

Tropical Berries Dried fruit Healthy meal ideas 2 + 5 + 9 Combine beta-carotene-rich mango with strawberries, packed with flavonoids, vitamin C and manganese. Top with dried fig for a soluble fibre boost. 1 + 7 + 10 Pineapple is a great source of vit C and manganese. Blackberries are high in brain-boosting folate and rich in antioxidants, while apricots are a great source of fibre. 3 + 6 + 11 Just one kiwi provides 100% of your vit C RDA. Mix with blueberries for an antioxidant hit. Sprinkle over anti-inflammatory cranberries for a nutrient boost. 4 + 8 + 12 For an anti-inflammatory hit, mix papaya with flavonoid-rich raspberries. Dried banana adds potassium and magnesium. #fitandwellfood What combo will you go for? Use this hashtag to share snaps on…

Frozen food is often forgotten when we come to buy our fruit and vegetables. But, says Renee McDonald, a performance and clinical dietician, ‘Fresh definitely isn’t always best.’ Research at the Centre for Food Innovation at Sheffield Hallam University tested 37 varieties of produce and found no nutritional difference between the frozen and fresh items. And according to Brian Young, chief executive of the British Frozen Food Federation (BFFF), freezing preserves vitamins and minerals. In contrast, most fresh food has a useful nutritional lifespan of only five days at most. Did you know? 77% of vitamin C in a green bean is lost during seven days of storage. THE FREEZING PROCESS Fruit and vegetables are picked when ripe, undergo a process called blanching, which involves a blast of hot water…

Low fat Low sat fat 150 calories 1g fat (0.4g sat) 27g carbs Prep time 5 mins Serves 1 Low-cal Eton mess with lemon & raspberry YOU WILL NEED » 2 mini meringue nests, lightly crushed » 50g frozen raspberries, lightly crushed » 100g fat-free natural yogurt » 1tbsp lemon curd WHAT TO DO 1 Add the crushed meringue nests and the raspberries to the yogurt, reserving a few of the broken raspberries for garnish. 2 Add the lemon curd and gently fold the mixture together. Spoon into a serving dish and serve immediately, garnished with the reserved raspberries. Low fat Low sat fat Low cal 65 calories 3g fat (1.5g sat) 10g carbs Prep time 5 mins Serves 1 Fro-yo affogato YOU WILL NEED » 1 scoop low-fat frozen…

3 HEALTHY BBQ BUYS Eating al fresco doesn’t have to be all about calorific burgers and fat-filled sausages… 1 M&S Skinny Beef Burger, ￡4.50/400g – has less than 3% fat and only 110 cals, but promises to be just as satisfying as your usual patty. 2 Tesco Cauliflower Steaks with Lemon and Garlic Drizzle, ￡2/450g. This is one for the veggies out there. One steak is just 63 cals, plus it’s packed with vits C and K. 3Sainsbury’s Light Cypriot Halloumi, ￡2/225g – this BBQ favourite is 110 cals less (per 1⁄2 pack) than the regular variety and 3% less fat. The new super veg? Who ever thought there would be a new kale? Well, there is. Step up to the plate... broccoli leaves. They contain more beta-carotene than the…

To have a balanced, healthy diet, our plates should resemble a kid’s crayon box: bursting with brightly coloured fruit and vegetables. apart from looking appetising, eating a vibrantly hued mango or tomato can actually help us shift the pounds. thanks to the high vitamin and mineral content in yellow, orange, red and purple foods, they can improve the way we metabolise fats. Loading your diet with these foods, rich in vitamin a, c and D, will keep you hydrated, too, so you’ll retain less fluid and feel less bloated. and it couldn’t be an easier or a more purse-friendly time of year to fill your trolley with summery melons, blueberries, mangoes, strawberries, cucumbers and peppers. start on Monday and you could find yourself 5lb lighter by the weekend. That’s clever!…

A decade ago if someone had told me that I’d be a size 10 with a taut tum and running my own gym, I would have laughed, then probably have had a munch of my Crunchie bar and a drag of my cigarette. But my life changed immeasurably after a very unwilling visit to a Weight Watchers group. I can’t remember a time when i wasn’t overweight. I ate healthy home-cooked meals every night with my family, but the portions were huge and we’d always have pudding. Aged 16 I was already a size 20. At university, excessive drinking, smoking, eating takeaways and my idea of exercise – walking to a lift to avoid taking the stairs – saw me peak at a size 24. I lost count of the…

TIP songs with heavy bass make you feel more powerful TIP Just 30 mins exercise releases feel-good betaendorphins FEEL YOU’RE BEAUTIFUL When you look at your reflection, are your wide hips or big nose the only things you can see? According to a study by the Institute Of Psychiatry in London, when we’re unhappy with our appearance, the perceived flaw is the main thing we look at when we see ourselves in a mirror. By finding a feature we like, your big eyes or your slim waist, and staring at that instead, the part of our brain that responds to pleasurable situations is activated and starts producing dopamine – the mood-lifting hormone. BE WISE Listening to some witty and insightful words can put your mind on the right track. Nora…

Sorry seems to be the hardest word. Well, so sang Elton John back in the 70s. But in today’s hectic, multitasking society it seems many of us find saying no even harder. Our expert psychotherapist Juliet Grace (julietgracetherapy.co.uk) sheds light on what your way of saying yes or no means. Take our quiz to find out… THE QUIZ 1 Which of these best describes how you feel when you say no to a request? a. Guilty b. Empowered c. That you’ve made the right decision d. You rarely say no 2 When someone asks you to do something, how do you usually respond? a. Say you need to sleep on it b. Say yes without thinking c. Say no to make sure you don’t overload yourself d. Say yes, then…

Watching Gabby, 43, pose effortlessly with an aerial hoop for our exclusive photo shoot, it’s clear she’s still in fantastic shape, even though it’s over two decades since she competed as a Commonwealth gymnast. And while she may have swapped ‘hankering’ after gold medals for the TV studio, she definitely has no plans to stop exercising. ‘I realised when I was about 19 that I wasn’t training for a competition any more – it’s just life,’ explains Gabby, who is heading off to Rio as part of the BBC Sport Olympic team. ‘But it’s important to have short-term goals to motivate your fitness, otherwise you look ahead and think you’re going to be working out for the next 60 years!’ So when it comes to exercising in her forties, despite…

Low cal Low fat High protein 350 calories 6g fat (1.5g sat) 31g carbs Prep time 10 mins Cooking time 50 mins Serves 6 » THE ORIGINAL VERSION More commonly made with pork shoulder seared in a hot pan with oil then slow roasted in a low oven. the meat is then shredded and piled into burger or brioche buns with BBQ sauce and coleslaw. WHAT WE DID We used lean, skinless chicken breasts and swapped the sweet barbecue sauce for a spicy tomato-based one. low-fat yogurt, spring onions, tomatoes and fresh coriander replace mayo-packed coleslaw. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 2 x 200g tubs tomato salsa » 2tsp chipotle paste » 4 garlic cloves, crushed » 6 boneless, skinless chicken breasts » 6 corn…

We use our obliques (the muscles around the waist) constantly. ‘It’s really important to exercise this area,’ says Helen O’Leary, Director of Pilates at Lomax PT. ‘It will make you stronger, help shift bad visceral fat and protect your spine.’ However, it can be tricky targeting this area, especially if you spend most of your day sitting at a desk. Your back muscles are always engaged, while your abs tend to slack off. ‘You can also overwork your quads when twisting, pulling your hip bone forward and your pelvis into an unstable position,’ explains Helen. Pilates will help fix this. ‘It creates length around your spine,’ says Helen. ‘Perform these moves with control, using your breath to help you focus on twisting through your entire spine.’ 30 DAY CHALLENGE YOUR…

As a fan of our 5:2 diet series, we know health is the number one priority for you and your family, which is why we want to find out more. Whether it’s 5:2 tricks, diet club memberships or ways to deal with food allergies, we’d like to know what you want more of. Got 5 minutes? Simply fill out this short survey and you could be in with a chance of winning one of five pairs of £20 John Lewis vouchers! THISSURVEY.COM/DIET…

PRET Swap Chef’s Italian Chicken Salad 577 cals For Chicken, Pesto & Buffalo Mozzarella 461 cals WAITROSE Swap Wheatberry & Bean Salad 357 cals FOR Edamame Bean Salad 216 cals M&S Swap Avocado, Feta & Grain Salad 586 cals FOR Falafel & Bulgur Wheat Salad 375 cals EAT Swap Houmous & Falafel Mezze Salad 505 cals FOR Thai Greens & Grains Salad 326 cals TESCO Swap Chicken & Bacon Caesar Salad 442 cals FOR Healthy Living Mediterranean Chicken Salad 249 cals BOOTS Swap Pesto & Pinenut Pasta Salad 366 cals FOR Super Bean Salad with Red Quinoa & Lemon Dressing 250 cals…

BEST FOR RUNNING Sweaty Betty Ultra Run Bra, £42, sweatybetty.com Designed for high-impact activities, this features compression panels, a structured underband and thick, padded shoulder straps. What to look for High-impact activities require support. Look for a racer back to anchor the bra closer to your body for a bounce-free run. Shock Absorber Ultimate Run Bra, £40, shockabsorber.co.uk This award-winning bra, designed for runners, reduces bounce by up to 78%. Roxy Caribbean Sunset Bikini Top, £35, roxy-uk.co.uk Ideal for a smaller bust, this beachy sports bra also has UPF sun protection. TIP Hand-wash to maintain fabric BEST FOR YOGA What to look for Seamless, stretch fabrics that will keep you relaxed, whichever way you happen to be bending. Lorna Jane Diamond Bra, £48, stmartinscourtyard.co.uk Medium support and removable padding, plus…

Despite being an adult, my smartphone has the ability to turn me into a teenager. Let me loose and I’ll watch a video of a bat having chin tickles, or intently read up on the ‘real’ meaning of Beyoncé’s Lemonade lyrics. Since January, I’ve been working from home and I’ve developed terrible habits: on bad days, I look at my phone every 15 minutes. My big addictions are Facebook, Instagram and (don’t judge me) Snapchat. Picture it: I’m a 31-year-old professional and I’m at my desk taking a photo of myself with panda ears. It sounds funny. But truly, it’s not. When I read a new study from the University of Virginia and University of British Columbia that found smartphone use can cause ADHD-like symptoms, including difficulty focusing and restlessness,…

5 Minute Life Fix TIP Keep your forehead completely relaxed. Feeling a little square eyed? It’s no surprise – adults in the UK spend an average of eight hours, 41 minutes a day on computers, smartphones, laptops, tablets and smartwatches. That’s 20 minutes more than the average night’s sleep! AN EYE-OPENER Listen, or rather look, up ladies (but not until you’ve read this, of course!). This never-ending screen time is having a negative effect on your eyesight. Spending hours lusting after friends’ travel posts on Facebook or Snapchatting funny faces can strain your eyes, making them red and dry, as well as causing headaches. And in the long-term, gradual loss of tone in our eye muscles can cause vision problems, too. So it’s time to give eye yoga (yes, you…

...I do to unwind is read. I love a bit of chick lit, especially Sophie Kinsella. Reading completely takes my mind away from training. I always read before I go to bed as it helps me sleep. …I always have in my bathroom cabinet is Garnier Micellar Cleansing Water. I use it every day, morning and night. I’m on the track all day so I’m always wiping sweat from my face – it’s amazing how much dirt builds up. It really helps keep my skin clear. …I eat regularly is eggs. I live off them! They’re a great protein hit and a perfect light meal before or after training. I’m not a very good cook but even I can manage scrambled eggs. I often serve spinach on the side. …that…

#TRAVELTIPS Passport, check. Bikini, check. Vitamins, definite check. To give yourself a fighting chance against the dreaded cabin flu, make sure you pack VITL’s daily supplements in your hand luggage. Each Nutrition Pack contains daily portions of a multivitamin, omega-3, CoQ10 and a supergreens capsule on a tearable strip. A month’s supply costs £39.95 (vitl.com). 87% Is the increase in energy output when you train with a partner. For an extra boost, take it in turns to have a break when HIIT training together. During the downtime your heart rate will dip into the fat-burning anaerobic training zone. Plus, you can shout words of encouragement to each other when you’ve lost all feeling in your legs! Fast fix Thought all that seaweed lying on the beach was of no use?…

We all want beautiful, bouncy, summery waves, but the reality is more sweaty fringes, straw-like strands and fried ends. Don’t worry, we’re here to fix your warm-weather hair woes and have rounded up the best tips and tricks to make sure that every day’s a good hair day this summer. SOS FADED COLOUR Coloured hair gets put through the wringer in hot weather. The combination of sun, frequent shampooing and heat styling can lead to a serious fight with the frizz. To prevent fading and dullness, use a sulphatefree shampoo that’s packed with protein – it can help reverse (and prevent!) damage, so your colour doesn’t do a disappearing act. Plus, alternate with dry shampoo to keep your colour looking fresher for longer. TRY » Leonor Greyl L’Huile de Leonor…

MEDITATE FOR 10 MINUTES DIY meditation can ease high blood pressure, anxiety and insomnia. Not sure how to get started? 1Sit comfortably and set a timer for 10 minutes. 2Take five slow breaths, closing your eyes on the last. 3From your head, work your way down each body part. Note how it feels as your breath rises and falls. 4Count slowly: one on the in breath, two on the out breath and so on, until you reach 10. Repeat until the timer sounds. Again notice how your body feels and any emotions. Open your eyes. DO 10-MINUTE BURSTS OF ACTIVITY As long as they add up to the recommended two-and-a-half hours of exercise a week, 10-minute bursts of activity are just as beneficial as sweating it out for hours, according…

Low sat fat High protein 380 calories 5g fat (1g sat) 47g carbs Prep time 10 mins Cooking time 25 mins Serves 6 Thai turkey burger » Brilliant for boosting energy Mix together 400g turkey breast and thigh mince, 1 finely chopped small red onion, 2tsp crushed chillies, 1 deseeded and finely chopped roasted red pepper, 6tbsp fresh breadcrumbs, 1 finely chopped lemongrass stalk, 6tbsp chopped fresh coriander, 1tsp Thai fish sauce, 100g sweetcorn kernels, 2tsp soy sauce, 1 beaten egg and the zest of 1 lime. You may find it easier using your hands. Now divide the mixture into 6 and shape into burgers. Heat the oven to 180°C, Gas 4. Put 6 portobello mushrooms onto a baking tray, drizzle with a little soy sauce and cook for 25…

Lizi’s Original Granola, £3.69 This is the only cereal where the Glycaemic Load (that’s how much your blood glucose rises after eating) is measured. So you know it will release energy slowly. Cheerios Oat Crisp, £2.49 A rich source of beta-glucan, which can keep cholesterol in check. Even Heart UK has given its seal of approval. Dorset Cereals Bircher Muesli Mix Raspberry & Blackcurrant, £3.50 Most of the sugar naturally occurs in the fruit, plus the fibre slows down how it’s absorbed, so no blood-sugar spikes. Kellogg’s Ancient Legends Cereal – Spelt, £2.99 Made with vit B-packed spelt, this also boasts nutrient-rich chia seeds high in omega-3, calcium and magnesium. Weetabix Protein, £2.99 This is made with protein from wholegrain wheat for healthy muscles and strong bones. Gluten Free Nutribix,…

1 RISE AND SHINE Follow the old adage for the ideal wake-up call. Exposing yourself to daylight first thing will send your body’s internal clock the memo that’s it time to feel wide awake and get moving. Simply eat your breakfast by a sunny window. Or even better, head out for a walk, as the fresh air can also help reduce stress. 2 WAKE UP, IT’S A BEAUTIFUL MORNING... …so sang The Boo Radleys. Whatever your top tune, set it as your alarm ring tone. Studies, published in Nature Neuroscience, have found that when you listen to your fave song, your brain releases significant amounts of dopamine. Plus, music is the one thing that causes the entire brain to light up on 3D scans, which means it makes you feel…

Did you know? One of the easiest ways to work your abs is to laugh – and, no, we’re not joking! Every time you laugh, it strengthens your abs. it’s time to get giggling! Half the battle of looking and feeling good in a bikini is confidence. If your summer holiday (yes, the one you booked months ago and swore blind you’d slim down for!) is now just a week or two away, don’t despair – there are clever ways to slim down speedily. They’re not a guarantee of long-term weight loss, rather a way to help you lose fluid, not fat. So, follow our quick-fix tips to help you look lean and feel beach body confident. FAKE A FLATTUM STAND TALL Poor posture only highlights a pot belly, but…