Innholdsfortegnelse for February 2018 i Fit & Well

Stress less snacking Feeling stressed at the start of the new year? Don’t worry. Sit down and have a bowl of warming ginger soup – it could calm you down in no time. That’s because ginger, along with liquorice and nettle and lesser-known herbs including moringa, sea buckthorn and maca, are part of the adaptogen family. These are compounds found in plants that help your body adapt (the clue is in the name), to your emotional and physical surroundings, protecting you from the toxic effects of stress, whether it’s illness, exercise or work worries. How do they work? They stop you becoming overwhelmed by regulating the release of stress hormones from your adrenal glands, so you can feel more on top of it all. BUT DOES IT TASTE GOOD? Avocado…

Tip Blitz all the ingredients together in a blender. Add 100-150ml filtered water to make it runnier, if you prefer. CINNAMON HOW MUCH? ½tsp WHY? This natural sweetener regulates bloodsugar levels to keep you on an even keel – and it’s believed that healthy sugar levels can also help with a sluggish sex drive and even erectile dysfunction due to improved circulation. CUCUMBER HOW MUCH? A third washed, but not peeled WHY? One of the best sources of potassiumladen water, it helps to lower blood pressure and reduce fluid retention. MACA POWDER HOW MUCH? ½tsp Organic Burst Maca powder (organicburst.com) WHY? An ancient Amazonian powdered root, known for its immuneboosting properties. Oh, and according to several studies in the US, it’s a brilliant libido-booster. RAW OATS HOW MUCH? 2tbsp WHY? Provide…

fit & well exclusive! Scrolling through her Instagram photos, it’s hard to believe that Davina ‘the abs’ McCall turned 50 a few months ago. With toned legs and a rock-hard stomach, the mum-ofthree rocks a body to rival most 20-year olds. That red thong bikini? We stared, we gawped, we cried... and swiftly knocked out 20 squats. While being the owner of a taut, toned age-defying bod is nothing new for the TV presenter, this last year has seen her discover a whole new side to exercise. ‘I’m the fittest and healthiest I’ve ever been,’ confides Davina, who credits her fit figure to one lady – Sarah Gorman – who she met over a year ago while attending a local class she was teaching. ‘She’s incredible. She takes several types…

Overindulged at Christmas? That’s OK, we all deserve a treat now and then. But if you’re ready to give your bulging belly the boot, then we have the ultimate plan for you. Amy Tarr, founder of Giant Leap Training (giantleaptraining.com) has combined the best fat-burning and tum-toning exercises to get you top-crop ready abs. ‘These exercises include some cheeky cardio, which burns the fat on top of the muscles, so you can see all your good work!’ explains Amy. ‘They target your deep core, waist, and upper and lower abs, to zap those mince pies and whittle away that mulled wine. Plus, they’ll improve your core stability, which is key for developing a flat stomach.’ And, don’t worry, there’s not a stomach crunch in sight… 30 day challenge YOUR AWESOME…

THE MAKE UP BAG Essential gym kit for a permanently perfect face…

It’s been lingering in the corner of your living room for well over a year now. Occasionally it rolls around a bit, gets in the way of the vacuum cleaner, provides a seat for someone when the sofa gets overcrowded. It’s even been used as a foot rest at times. Who knew there were so many uses for a Swiss Ball? Of course, its primary function is a workout tool, providing an unstable service for a number of exercises. It’s this instability that demands more muscle engagement, particularly in our core and glutes, as we work to maintain our balance, therefore increasing the intensity of an exercise. Baffled? Stephanie Whitehead, personal trainer at London gym Third Space, has shared her top six Swiss Ball moves for all over tone-age. Turn…

Tasty turmeric chicken with couscous 564 calories 18g fat (2.5g sat) 57g carbs Prep time 10 mins Cook time 30 mins Serves 4 YOU WILL NEED » 2 red peppers, sliced» 2½tbsp olive oil» 2 sprigs fresh oregano, leaves only» 2tsp ground turmeric» 4 skinless chicken breast fillets» 200g giant couscous» 100g green beans» 400g rainbow chard, larger stems sliced» 100g reduced-fat houmous» 25g whole unblanched almonds» Handful of fresh basil leaves WHAT TO DO 1 On a baking tray, drizzle 1½ tbsp olive oil over the sliced peppers, season, and roast at 180C/Gas 6 for 20 mins. 2 Mix together the oregano, turmeric and 1tbsp olive oil, then coat the chicken breasts in the mixture. 3 Heat 1tbsp oil in a large frying pan, add the chicken and cook…

Napolina No Added Sugar Tomato & Basil 350g, £1.80, Waitrose Made with vine tomatoes, this contains just naturally occuring sugars + Seeds Of Change Organic Spinach Trottole 500g, £2.30, Tesco Low in fat and sat fat, these lean green spirals have less sugar and salt. Great for cholesterol, too. Sacla Reduced-Fat Sun Dried Tomato Pesto 190g, £2.50, Sainsbury’s This guilt-free choice has 30% less fat than standard pesto + Jamie Oliver Tricolore Penne 500g, £2, Waitrose A mix of spinach, tomato and semolina penne – ideal if you want to try something different. Waitrose Intense & Creamy Asparagus Sauce 190g, £2.09 Packed with 63% asparagus, which is a great source of vitamin K + De Cecco Integrali Whole Wheat Penne Rigate 500g, £1.99, Waitrose High in fibre so you feel…

TESCO SWAP Tesco Finest Creamy Fish Pie 544 cals FOR Tesco Healthy Living Cod Mornay & Mash 322 cals SAVE 156 cals CO-OP SWAP Irresistible Vegetarian Pecorino Macaroni Cheese 693 cals FOR Co-op Super Green Vegan Nourish Bowl 289 cals SAVE 404 cals SLIMMING WORLD SWAP Slimming World Chicken & Chorizo-Style Sausage Paella 478 cals FOR SLIMMING WORLD SAUSAGE Casserole 275 cals SAVE 203 cals ASDA SWAP Indian Chicken Tikka Masala with Pilau Rice 581 cals FOR Slimzone Chicken Tikka Masala 350 cals SAVE 231 cals SAINSBURY’S SWAP Taste the Difference Shepherd’s Pie 425 cals FOR Classic Mini Meals Shepherd’s Pie 220 cals SAVE 205 cals WEIGHT WATCHERS SWAP Creamy Mac & Cheese 344 cal FOR Italian Bolognese Bake 274 cals SAVE 70 cals…

Stick to that resolution 40% of ussuffer with daily pain*, and the NHS has revealed the use of potentially addictive painkillers has doubled in the UK in the past 15 years. Long-term use can cause headaches, nausea and constipation, plus the pills will become less effective as your body develops a tolerance to them. Not great. So why not try making 2018 the year to seek natural pain relief? PAIN BUSTERS These three clever buys will help banish pain without a pill in sight… Natur Boutique Artichoke Organic Tea, £2.99 for 20 sachets, fitoco.com This blend of Vietnamese artichoke flower extract is great for digestive issues. PainPod MI, £89, painpod.co.uk Developed in Australia, this uses safe microcurrents to treat pain across the whole body – even when you are on…

RULE 1 GO GREEN A study at Tehran university of Medical Sciences has shown that magnesium can improve how quickly insomniacs fall asleep. But rather than reach for a pill, you can up your intake with leafy greens, such as spinach. RULE 2 PICTURE THE SCENE… Visualising a relaxing place, such as a beach, has been shown to help insomniacs drop off 20 mins earlier than normal, according to research published in the journal Behaviour research and therapy. RULE 3 EAT RIGHT The American Academy of Sleep Science has found that eating more fibre leads to better and deeper sleep, while meals high in saturated fat and sugar have the opposite effect RULE 4 BE CONSISTENT Having a set time to go to bed and get up helps to regulate…

Pomegranate Super because: ‘Pomegranates are a wonderful source of polyphenols – powerful antioxidants that can help to increase the protective abilities of your sunscreen.’ Grapefruit Super because: ‘Grapefruit oil and extract have been traditionally used to ease muscle fatigue, acne and fluid retention and to tone up skin. Grapefruit increases circulation, stimulates the lymphatic system and can even help to regulate body weight.’ Walnuts Super because: ‘Just a handful of walnuts will satisfy your daily omega-3 fatty acid requirements, encouraging healthy skin renewal.’ Green pepper Super because: ‘Like most raw veg, it’s full of nutrients. It contains vitamin A, which plays a large role in the repair of body tissue, and has also been shown to calm dry, scaly skin.’ Broccoli Super because: ‘It’s an excellent source of alpha-lipoic acid…

I’m not a cold kinda girl, so the thought of enduring -90°C temperatures, wearing next-to-no-clothes… Well, it unnerved me a bit. Until I heard you can expend up to 800 cals in one session. Cryotherapy, defined as ‘the use of extreme cold in surgery or other medical treatment’, has become a bit of a buzz word. Apparently, subjecting the body to such cold temperatures induces the primal instinct of ‘flight or fight’, kick-starting a mixture of hormones being pumped around the body. I chose to try the big freeze at 111Cryo at Harvey Nichols in central London. There are no woolly jumpers or thermals, though. Instead, I was given a sports bra, shorts, socks, gloves and a fleecy headband to change into. Oh, and a surgeon’s face mask to retain…

Hands up who knows where to find the first-aid kit at home or at work? But what about if you or someone you care about is struggling with mental health? Would you know where to begin? Most wouldn’t despite one in six of us is experiencing mental ill-health issues at any given time – including depression and anxiety. And it’s not just about management, or treatment when there is an issue. Prevention is crucial for all of us, as every single one of us has the potential to become unwell from a mental health point of view. We need to change the way we view mental health as a society and within our own communities. We should all be taking good care of our mental health in the same way…

Height 5ft 5in Weight I have no idea! Dress size Anywhere from 6-10 Hi Jen! What’s your one killer workout move? I love skipping! and now I have Daye, I also love the Barre Workout, which is a bit like ballet, but you bring your baby along. Hot yoga is great, too! How do you motivate yourself to keep fit as a new mum? At the moment, it’s not really about motivation – it’s about getting back to me! You don’t have loads to do with your day apart from being a mum and looking after your baby, so it’s nice to just have time out and do something for yourself. What’s your guilty food pleasure? I love curry, chocolate and puddings, but it’s all about moderation. Two days a…

THE BIG DEBATE Any fitness and food lover knows the importance of protein. We need it for muscle repair, gorgeous hair, brain health… the list goes on. But with the average Brit now eating around 69g a day* (women typically require just 45g**), there’s a chance we might be taking the protein hype a little too far. In fact, the National Diet and Nutrition Survey reckon men and women in the UK eat about 45-55% more protein than they need each day. ‘PEOPLE DON’T NEED TO CHUG BACK SEVERAL PROTEIN SHAKES A DAY!’ Helen Bond, consultant Dietitian at Blue Diamond almonds reckons we need to practise portion control and opt for healthier protein sources… Protein is a crucial part of any balanced diet. eating high-quality protein within two hours of…

Plank with shoulder taps Perform a full plank on hands. Lift right hand up to tap your left shoulder, then lower back down. Repeat on the other side. Repeat 15-20 times. GOOD FOR Those super strong abs Arm workout (no weights required) Raise both arms out to the side at shoulder height. Do these three exercises in 40 second circuits before doing the next one. Try to continue for 6-8 minutes. » Rotate shoulders forwards so thumbs are down then rotate back again so thumbs are up. » Shift midsection to the right so right fingers reaching out to the side, then shift to the left. » Bend elbows and bring hands into chest. Elbows pointing outwards. Then unfurl and repeat. GOOD FOR Toned shoulders Calf raise (with a boost!)…

HIGH-PROTEIN CHICKEN & CAULIFLOWER COUSCOUS BOWL 1 Heat a griddle pan over a mediumhigh heat. Brush 1 chicken breast with olive oil, brown on the griddle, then reduce the heat to medium-low and cook for 10-15 mins, then slice. 2 Pulse 60g cauliflower florets in a food processor until it looks like couscous. For the dressing, mix 1tbsp natural yogurt, 1tsp tahini, 1tsp honey and the juice of ½ lemon. 3 In a bowl, add the chicken and cauliflower, some cucumber slices, ¼ shredded small, red cabbage, 1 spiralised carrot, 2 sliced spring onions, 1tbsp pomegranate seeds, handful chopped parsley, 30g chopped Brazil nuts and the dressing. GLUTEN FREE HIGH PROTEIN Serves 1 654 calories 38g fat (8g sat) 25g carbs Prep time 10 mins Cooking time 20 mins WHY…

BEFORE As a youngster, I’d often polish off half a packet of biscuits before school, rather than eat a proper breakfast. By the time I was 17, I was already wearing a size 16. When I met my former husband James, at 18, we spent our weekends lazing on the sofa with takeaways and wine. The weight piled on. I gained even more after having my children Thomas, now 17, and Alana, 14. By my late 20s, I was a size 24 and my social life was limited to family events, with me in the same old fleece and enormous black trousers. Activity-wise, the most I ever did was a 15-minute walk to school with Thomas. Then I developed asthma, which my GP said was because of my weight. HOW…

‘After four circuits I’m mentally and physically exhausted!’ It’s pitch black. I stumble and reach out to stop a collision course between my body and a solid wall. No, I’m not trying to stagger to the bathroom at 3am, I'm trying Gymbox's latest creation – Blackout. This new class involves performing a HIIT routine blindfolded. Insane? Maybe. Inspired? Definitely! That’s because this workout is designed to boost body awareness, reaction time and proprioception (the ability to know where our limbs are in space without looking), which is key for maintaining good form while exercising and reducing injury. Plus, the HIIT element will ramp up your heart rate, too. Co-creator Nima Jam explains that when our eyes are closed ‘exercises are performed with greater precision and stability'. Sadly, body awareness has…

78 calories 1.6g protein 4.4g fat (1.8g sat) 28g carbs (Per 20g Spirulina Orange Energy Ball) 146 calories 3g protein 5.4g fat (2.3g sat) 18.4g carbs (per 40g Coconut & Oat Energy Ball) 176 calories 10g protein 8.1g fat (5g sat) 22.1g carbs (per 45g Coconut & Macadamia Protein Ball) 182 calories 9g protein 8.7g fat (2.5g sat) 15g carbs (Per 42g Cacao Mint Protein Bomb) RAW Energy Balls Best for: Clean eaters These energy balls are made from organic and raw ingredients, including pure fruit and nuts. The ingredients list is nice and short and has no hidden nasties. They’re gluten free and have no added beet or cane sugar. » Try the RAW Spirulina Orange Energy Balls, £2.55 for pack of three, for a snack with a kick…

PERK UP TIRED SKIN Cosmeticderm Ultra Moisturising Serum, £7, Tesco, will give flagging skin the boost it deserves. It’s packed with hyaluronic acid and ceramide, usually only seen in more pricier products, which forms a unique moisture barrier against the elements. Just pop this hardworking serum into your trolley during the weekly shop. PUFF-FREE EYES Too many late nights? Tropic Eye Revive Age-Defying Cream Concentrate, £20, tropicskincare.com, is a silky cream which glides over the delicate eye area, instantly brightening and freshening skin. Packed with echium, tomato seed, marula oils, and bird of paradise flower extracts, you’ll soon be saying, ‘See ya’ to dark circles and tired eyes. Instant refresh! WIPE AWAY GRIME We all know that removing make-up before bed is a must, but some cleansers leave a layer…

While it might sound a bit bonkers, learning to breathe more deeply could really benefit your health – for free! ‘My Chinese master told me that in the West we don’t breathe, we pant,’ says Taoist monk and meditation teacher David James Lees (wuweiwisdom.com). ‘Shallow breath is symptomatic of the excessive stimulation in our culture, which encourages an, out-of-control mind and physical tension.’ If you need to boost your energy first thing or switch off after a hard day, here are the best exercises for you. ‘With daily practice, these will become an enjoyable and rewarding habit. Over time, they’ll have cumulative benefits for the mind and body.’ AM THE MORNING VITALITY BOOSTER ‘This focuses on what Taoist masters call “the natural breath”, which babies do but as adults we…

400mg The daily limit for adults advised by the EU’s food safety watchdog. What’s the truth? Nutritionist Rob Hobson filters out the biggest caffeine-related myths out there 1 Caffeine doesn’t cause dehydration. ‘It’s a mild diuretic and can make you need to urinate but the fluid content tends to offset the effects of losses’. 2 Caffeine isn’t bad for your health… in moderation. Rob says sticking to 400mg a day ‘has no lasting damage on the body’. Phew. 3 Caffeine does not aid weight loss. ‘The only way to increase your metabolism is by building more muscles and exercising,’ explains Rob. Damn it. 4 Caffeine is not addictive. Rob compares caffeine ‘addiction’ to that of shopping or television in that it’s habit-forming rather than addictive. Unlike alcohol or drugs, Rob…

Breakfast Two slices of wholemeal toast with butter Ashton says Although this lacks protein and Jennifer will probably feel hungry again pretty quickly, don’t fear toast and butter. As part of a calorie controlled diet, it’s not going to make you fat! Lunch Salad with chicken, tomato, cucumber, lettuce and Parmesan Ashton says We should all eat more fruit and veg, and salads are a great way of making sure we do this. The chicken is perfect for a protein kick. Dinner Salmon, carrots and potatoes Ashton says Salmon is a great fish due to its amount of healthy omega 3’s. Aim to have 2-3 portions of oily fish a week. Snacks LighterLife Fast Salted Caramel Crisp Bar Ashton says This is fine as a snack, but if you’re not…

Q How often should I wash my gym leggings? Louise, Bournemouth A Exercise causes the secretion of smelly sweat in the groin so I’d advise washing your gym leggings after every session. Yeasts and bacteria thrive in warm, moist conditions, and problems such as rash, thrush, and itching due to fungal skin infections can develop. Wash leggings at temperatures of at least 60¡C to kill spores. Relaxing in a magnesium bath will help maintain hygiene, too. Q Are my supplements making my wee yellow? Sarah, Stratford A Multivitamins with vitamin B2 (riboflavin) add a bright yellow colour to wee. This reflects the fact that B vitamins are water soluble, so some of what you absorb will be flushed through the kidneys. Check you're drinking enough fluid and that a darker…

DROP 5lb IN A MONTH! Breakfast, lunch and dinner is so old hat. The new eating trend, approved by diet experts, is to up your meal count to four-a-day, without worrying about gaining extra weight. We love it! WHAT’S THE IDEA? ‘Splitting your calorie intake between four meals can negate the need for snacking and may make controlling your weight that little bit easier,’ explains registered dietitian Helen Bond. Regular smaller meals curb hunger better and help keep blood sugar levels smoother, improving energy and concentration levels. Having an extra meal to play with also makes working out easier – a 4pm meal will get you through a gym session after work, and a small meal when you get home is the perfect refuel. We’ve come up with a tasty…

If you’re CURVY If you’re PETITE If you’re SHORT If you’re TALL…

We help you choose the healthy option, whatever your diet LOW CALORIE Mains under 500. Snacks/desserts under 150 LOW FAT Under 14g of fat for main meals LOW SUGAR Less than 5g of added sugar per serving LOW SALT Contains 1.5g of salt or less per serving HIGH PROTEIN At least 20% of cals come from protein HIGH FIBRE 6g (or more) of fibre per portion LOW SAT FAT Less than 3g of saturated fat per serving GLUTEN FREE Contains no gluten products 1 OF YOUR 5 The portions of fruit and/or veg per serving VEG Vegetarian: meat-free and fish-free DAIRY FREE Free from all dairy products…

Sweet potato fries with healthy dips YOU WILL NEED For the fries» 3tbsp olive oil» 3 large sweet potatoes, cut into chips For the yogurt guacamole» 1 large ripe avocado» 11 tomato, chopped» 4tbsp Greek yogurt» 1 garlic clove, crushed» Juice of ½ a lime» ½ red onion, finely chopped» 1tbsp chopped coriander For the beetroot tzatziki» 100g cooked beetroot» 175g Greek yogurt» 2 garlic cloves, crushed» 1tbsp chopped mint WHAT TO DO 1 Heat the oven to 200C/ Gas 6. Season and drizzle oil over the sweet potatoes in a non-stick baking tray. Cook for 40 mins, turning once, until golden. 2 To make the guacamole, scoop out the avocado flesh into a bowl and mash. Mix in the tomato, yogurt, garlic, lime juice, onion and coriander. Season. 3…

»THE ORIGINAL VERSION Macaroni cheese is the ultimate comfort food. This rich and cheesy pasta bake is a much-loved classic that is also enjoying something of a renaissance, with street food stalls and gourmet restaurants popping up across the country. WHAT WE DID This yummy winter warmer might usually be high in fat and calories, but we’ve created a lighter version that still gives you the cheesy fix you crave. This veg-packed pasta bake is lower in fat and contains 2 of your 5-a-day, but is still a hearty and filling treat on a cold day. THE DIFFERENCE OUR HEALTHIER VERSION 579 calories 16g fat (6g sat) 70g carbs Prep time 15 mins Cook time 25 mins Serves 4 YOU WILL NEED » 1 vegetable stock pot» 250g rigatoni» 4…

CROSS-TRAINER OR TREADMILL? The verdict: Cross-trainer. The reason: Studies from the University of Wisconsin-La Crosse, Journal of Clinical Biomechanics and Journal of Sports Medicine and Physical Fitness have shown that the health benefits are the same and the cross-trainer is also low impact and kinder to your joints, meaning there’s a smaller chance of injury. Plus, it gives you more of a full-body workout. Workout to R&B or pop? The verdict: Go for what you connect with. The reason: There is a specific type of music that helps you workout better, according to sport psychologist Costas Karageorghis, but it’s not based on genre. He claims it’s based on what touches you personally, such as the theme song of your favourite movie or your fave tune to dance to with your…