Innholdsfortegnelse for March 2018 i Fit & Well

Bringing bacon back Crispy, salty bacon in a soft white roll. Mmm... But despite its undisputed yumminess, you may have been giving this brunch favourite a miss over the last couple of years because of the health warnings surrounding processed meat. In 2015, the World Health Organization concluded that bacon, sausages and ham were carcinogenic, potentially raising your risk of colon cancer. One possible reason was down to the nitrites in them. But fear not, because thanks to new Naked Bacon, 2018 heralds the return of the bacon sarnie. Food manufacturer Finnebrogue produces it using natural fruit and spice extracts, which means it’s free from nitrites, preservatives, E numbers and allergens. And apparently it’s been a winner in blind taste tests too. Find in store at Waitrose, Sainsbury’s, Morrisons, Tesco…

75% of fitness app users are much more active than non-users or past users, according to a study from the Journal of Medical Internet Research. So which new free downloads are going to help you hit your fitness goals this year? MINDBODY (free, iOS, Android) Find fitness classes near you, book spa appointments or try a new sport. The best bit? You can kick-start your healthier 2018 by booking in instantly with this app. Plus, you can benefit from introductory offers and connect it to your Fitbit to view personal activity data! SEVEN (free, iOS, Android) Short on time? Find your seven-minute fitness plan here. The best bit? You can now stay connected to other friends who use this app with notifications, likes and comments on the news feed. FITBIT…

1 3 x Elbow squeeze shoulder press 3 x Seated Russian twist 3 x Alternating curtsy lunge 2 4 x Elbow squeeze shoulder press 4 x Seated Russian twist 4 x Alternating curtsy lunge 3 5 x Elbow squeeze shoulder press 5 x Seated Russian twist 5 x Alternating curtsy lunge 4 6 x Elbow squeeze shoulder press 6 x Seated Russian twist 6 x Alternating curtsy lunge 5 7 x Elbow squeeze shoulder press 7 x Seated Russian twist 7 x Alternating curtsy lunge 6 8 x Elbow squeeze shoulder press 8 x Seated Russian twist 8 x Alternating curtsy lunge 7 9 x Elbow squeeze shoulder press 9 x Seated Russian twist 9 x Alternating curtsy lunge 8 REST DAY 9 10 x Elbow squeeze shoulder press 10…

BEFORE I’d never been slim, but my struggles began at uni. I was diagnosed with chronic fatigue syndrome (ME). Determined to become a teacher, I used all my energy to study – there was no time for exercise. Living with my parents, I ate hearty meals, such as stew and dumplings. After graduating, I moved in with my boyfriend Mark, but I carried on eating that way. When Mark proposed, I was a size 18. A year later, I fell pregnant. I was a size 20 when Ruby was born. Three years later Jessie arrived. I was so busy with them that losing weight just wasn’t on my radar. HOW It was when I was sitting at the back of a sports hall, watching Ruby, then 11, and Jessie, seven,…

YOUR FIT KIT LIST Before you start you’ll just need a few things… Gold Coast Set of four Latex Free Resistance Exercise Bands, £10.99, tesco.com Increase the tension on your muscles by working through the different levels, from easy to extra hard. Domyos 1kg Supple Ankle and Wrist Weights, £6.99, domyos.co.uk ‘1-2kg for ankle weights is ideal,’ says Chris. And these can double up as wrist weights. Asics Gel Fujitrabuco 6 G-TX, £120, asics.com Comfy shoes are a must. This lightweight design ensures you’ll have a spring in your step indoors, while the deeper studs, for added traction, and the waterproof fabric means they’re great for outside too. Just 30 MINUTES of walking can... HOW TO… Jumping lunges Perform a lunge, so feet facing forwards and knees bent at right…

‘I closed my eyes and the sounds began’ When I told my office pals I was going to a super moon gong bath, the first thing they asked was, ‘Do you have to sit in a bath?’ (Answer: you don’t.). The bath part of the name comes from being bathed in sound waves when the gongs are played in a therapeutic way. As a lover of meditation, yoga and anything remotely spiritual I’d wanted to try a gong bath for a while. So, when I was invited to a class that fell on the night of a full moon, I couldn’t resist heading across London to Fierce Grace in Primrose Hill to give it a go. Fierce Grace is primarily a hot yoga studio – when I arrived the room…

Do each exercise for 20 secs of your maximum effort, then rest for 20 secs. Repeat all the six exercises, four times EXERCISE 1 Gorilla walks forward 2 and shuffle back Targets core and full body. From a standing position, place hands on floor in front of you, pull body forward twice and then shuffle back and repeat. EXERCISE 2 Wide push-ups narrow push-ups box position Targets chest, shoulders and core. In a push-up position complete 1 wide push-up, then walk hands together for 1 narrow push-up. EXERCISE 3 Jack burpees (jack on floor and jack standing) Targets full body. From standing jump down into a push-up position, ‘jack’ or jump your legs wide and back together then stand up tall and repeat. EXERCISE 4 Sprint crunch/High knees Targets fitness…

WICKED TERIYAKI NOODLES, 296G, £4, TESCO A favourite from the new vegan range at Tesco. Noodles with a sticky teryaki-style sauce, cluster mushrooms, Asian-style veg and some tangy lime. MY HEALTHY KITCHEN CHICKEN PAELLA, 400G, £3.99, WAITROSE This lighter take on a Spanish paella is packed with tender chicken breast, chorizo, sweet pepper and peas. It’s high in fibre and protein,and low in fat! MY GOODNESS! CHILLI PRAWN LINGUINE PASTA, 380G, £3.25, SAINSBURY’S This single-serve pasta is under 400 cals and low in fat. The linguine has juicy king prawns tossed with red peppers, flavoursome SunBlush tomatoes and a kick of chilli.…

Why should we eat it? ‘Oats are rich in fibre, shown to help reduce the risk of heart disease, aid weight loss and provide a source of magnesium, B vitamins, iron and zinc. Plus, sultanas and raisins are antioxidants and help reduce the damage caused by free radicals in the body.’ Should we worry about the fat in granola? The fats in these foods are monounsaturated fats that help maintain a healthy heart and reduce inflammation.’ What should we look out for? ‘Shop-bought granola can be high in sugar, so check the front of the pack labelling before choosing and look for amber or green traffic-light colours. It can also be calorific given the dried fruit, nuts and seeds, so use sparingly and maybe add to yogurt or fresh fruit…

The secret move to cure cravings 28g the amount of nuts (about a handful) to give your immune system a boost and slim your waist. ‘Snacking on nuts like almonds provides zinc, which contributes to the healthy function of the immune system,’ says dietitian Sian Porter. Need another reason to tuck in? ‘Research also shows that a handful of almonds a day may help reduce belly fat,’ says The Harley Medical Group expert dietitian Helen Bond. ‘Ditch those chocolate biscuits and opt for nuts to help balance blood-sugar levels – giving you a long-lasting source of fuel.’ GO NUTS THE BAR Available in three flavours, Atkins Harvest Bars, (£1.85 each, Tesco), are gluten-free, great on the go, and packed with high-fibre goodness, meaning you’ll stay fuller for longer. Plus, we…

BEST FOR EYES Wunder2 Prime & Behold, £17.95, wunder2.co.uk, has a luminescent finish that makes eyeshadow look more intense. BEST FOR DRY SKIN Sleek MakeUp Hydrating Primer, £7.99, quenches thirsty skin with moisture-magnet glycerin in a quick-to-absorb silky formula. BEST FOR SPEED Easy and refreshing, Nip+Fab Primer Water, £9.95, Superdrug, preps your skin in seconds. BEST FOR FROWN LINES Revlon Youth FX Fill + Blur Primer for Forehead, £14.99, disguises crease lines by filling them in and blurring their appearance. BEST FOR OILY SKIN Like blotting paper in a tube, Smashbox Photo Finish Primer Stick, £22, smashbox.co.uk, shrinks the look of pores and pares back shine for up to 12 hours. BEST FOR CITY LIVING Fight pollution. GOSH Primer Plus Skin Adaptor, £14.99, Superdrug, protects against the ageing effects of smoke…

Hair serum VS Hair oil The verdict Oil. The reason While they can add shine and protect your hair against humidity, serums are better suited for styling. Oils, on the other hand, condition and nourish your tresses, helping boost the hair’s health. They sink into the strands, rather than just coating the outside. WHOLEWHEAT PASTA OR COURGETTI The answer Depends on what you’re after. The reason Courgetti is a great low-cal option and it’s an easy way to get one of your five a day. However, wholewheat pasta is a good source of protein and an excellent source of fibre. It contains 8g of the stuff per 100g (any food containing 6g/100g is considered high fibre) so will leave you feeling fuller for longer. FRUIT YOGURT OR VEG YOGURT? The…

Healthy adults eating a varied diet and having at least five portions of fruit and veg a day should get all the nutrients they need. But with the pace of modern life, and with so many supplements available, it’s easy to fall for the convenience of a tablet. In 2016, 46% of Britons took daily vitamin and minerals tablets. With the popularity of exclusionary diets, the supplements market has even greater chances to expand. Fiona Hunter, consultant nutritionist to Healthspan, reveals if supplements should be a fallback or first point of call, and for whom. IRON UK RDA 14.8mg/day – Women over 50 need 8.7mg Fiona says: Iron is essential for the manufacture of haemoglobin, the red pigment in blood, which carries oxygen around the body. Low iron stores are…

Height 5ft 11inWeight 75kgClothes size Medium What’s your favourite way to stay fit? ‘I’d probably say a 30-minute full-body circuits workout, with some push-ups, pull-ups and core exercises. Mountain climbers and high knees are a good way to add in an element of cardio too. I’d do this by itself, or tag it onto the end of a weights session. Have you got a top killer move? A chest-to-floor burpee. It includes a press-up and an explosive jump at the end, so it targets strength and cardio. When do you like to workout? The morning. It’s a really positive way to start the day and I feel I’ve achieved a lot first thing. I’ll have a coffee or glass of water (I use the energy from the food I’ve eaten…

Q Why does it burn when I pee? Jenny, Northumberland A ‘Discomfort when passing water can result from a urinary infection or irritation of the urinary tube (urethra). Another possibility is that you may have a sexually transmissible infection such as chlamydia. Do seek medical advice as you need tests to look for signs of infection. You could either visit a sexual health clinic for a full check-up and screening, or see your GP for a urine test. You can buy a chlamydia home-testing kit, but these aren’t always very accurate ask a pharmacist for advice. If you are under 25, you can get tested as part of the National Chlamydia Screening Programme at pharmacies, colleges and youth centres.’ Q I can’t help farting during yoga. Help! What can I…

It’s nothing new – we’ve known about calorie counting since the dawn of time (well, kinda) but still to this day, it’s a constant debate. Do we devote precious eating time every single day to tallying up numbers which, let’s face it, we round down more often than we should. Or, do we simply ignore the figures and eat mindfully, ensuring portions aren’t too OTT and that we’re eating healthy, wholesome food? Most of the time, anyway. Alternatively, there’s always the eat-what-you-want-when-you-want method. Although we’re not too sure this is the best way to staying in shape… ‘NONE OF US NEED TO BE WEIGHING BROCCOLI!’ Ashton Turner, nutritionist at London’s Evolve reckons life’s to short! ‘There’s a time and a place for calorie counting, however, it’s boring and laborious and…

Pull-ups (assisted on a machine or unassisted) If unaided, hang from a pull-up bar, hands slightly wider than shoulders. Pull body up until chin is over the bar. Then slowly lower down. On a machine, choose desired weight (remember the HIGHER the weight, the easier it is), kneel on the knee rest and grab onto the handles. As above, pull body up slowly, then slowly release. Aim for 3 sets of 5–8 reps. « Side Lateral Raises Hold a dumbbell in each hand, and let arms hang by your side. Keeping torso upright and still, lift arms out to the side slowly, until parallel to the ground. Keep a slight bend in the elbow. Slowly lower arms down. Try 3 sets of 10 reps. « SkiErg This machine replicates a…

A bum like Beyoncé and a waist like Scarlett Johansson? Yes, please. OK, so these A-listers might be genetically blessed (damn it), but it is possible to replicate their gorgeous curves with our workout, created by Mila Lazar, Head of HIIT at Another_Space (anotherspace.london). Mila says the secret is incorporating weights into your workout. ‘It will not only increase overall calorie burn, but result in firmer, toned muscles, for a sculpted feminine look.’ Mila has included a mix of moves that will help cinch in your waist, while helping sculpt shoulders and bust and lift your bottom.…

Those stretchy latex bands are great to ping around the garden. Or left in the corner of a room, they look very ‘fitness’. People think you know what you’re doing when you whip out a colourful elastic hoop but really you’re baffled. Surely you can’t reap any body benefits from such a thing? Oh, how wrong you are. Fit & Well’s personal trainer Lucy Gornall explains that not only can they be used during familiar exercises to increase resistance, they also force your body to maintain stability throughout entire moves, and can be used alone to work smaller muscles you may not otherwise have felt working. And being portable working out on the move just got far easier. Check out Lucy’s top six band moves and tone up, fast! « Glute Bridge…

TU AT SAINSBURY’S SIZES 8-22 Bargain Alert! Look out for Aldi special buys and Lidl deals throughout the year – they both have great seasonal activewear ranges GEORGE AT ASDA SIZES S-XL F&F AT TESCO SIZES XS-XL If you buy just one thing, make it this! NUTMEG AT MORRISONS SIZES 8-22…

In-season superfoods This month’s recipes make the most of what’s fresh and healthy right now… 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…

134cal3.9g fat (0.4 sat fat)14g carbs0.7g sugars6.9g protein HIGH FIBRE GLUTEN FREE Ape Snacks Crispy Coconut Curls Best for Something different Coconuts are packed full of vitamins and minerals, including vitamin D. Research has shown that coconut consumption supports your immune system. With this all-natural and vegan-friendly snack range you can enjoy the goodness of coconut on the go. Available in Lightly Salted, Pepper & Spice, and Salted Chocolate flavours, 99p each, Sainsbury’s, Asda and online at Ocado. 134ca3.9g fat (0.4 sat fat)14g carbs0.7g sugars6.9g protein HIGH PROTEIN LOW SAT FAT Brave Snacks Best for Party nibbles These roasted pea snacks contain more protein than cashews and less calories than popcorn! They’re vegan friendly, packed with B vitamins, and made using all-natural ingredients. Available in Sea Salt, Garlic & Chive,…

Every day, 38% of people worry and many of them describe themselves as chronic worriers,’ says Dr Robert Leahy, author of The Worry Cure (£10.99, Piatkus). The problem starts, he says, when you worry too much, or about the wrong things or you don’t deal with your worries effectively. But you can learn to change your patterns – the solutions to our quiz will help you find out how. The quiz 1 Your boss says she wants to have a meeting with you later in the week. How do you react? a You immediately assume you’ve done something wrong and fret about it for the next few days. b You put it out of your mind by going for drinks with colleagues that night. c You get on with your…

COLOUR HAIR HAPPY Greying hair can feel coarse, dry and dull. Colouring it can help to smooth out each strand of hair, making it look shinier. Look for formulas that are created to be gentle on grey hair, such as Clairol Nice ’n Easy Age Defy, £6.99. WASH IN ADVANCE Always wash your hair the day before a big night out. This stops your tresses being difficult to handle and sliding out of their style. For best results, use lightweight products such as Pantene Pro-V Micellar Cleanse & Nourish Shampoo and Conditioner, £3.99 each, as they won’t weigh your hair down or make it too slippery to style properly. BRIGHTEN UP THE GREYS Prefer to embrace your grey hairs? Look for products that help brighten grey hair and prevent it…

Breakfast Porridge oats with fruit (blueberries or a banana) Ashton says Oats are great, as they digest slowly in your body, keeping you fuller for longer. Bananas or blueberries are also a great way to naturally sweeten it. Lunch Omelette with avocado Ashton says Eggs are a brilliant source of protein for your body. You can go to town with what you put in the omelette and provide your body with nutrients. Dinner Chicken, rice and veg and for dessert, Greek yogurt & fruit Ashton says Chicken is a great source of protein, helping Harry’s muscles recover from training. Rice and veg will also help, while giving him plenty of energy. Greek yogurt is full of good-quality fat too. Snacks Nuts and protein balls Ashton says Nuts are a good…

Take a shelfie Take a pic of the contents of your fridge before you go shopping, so you won’t re-buy items you already have. Don’t contaminate! Keep raw fish, poultry and fish in its wrapping or a sealed container to stop it touching or dripping onto other foods. Overload no-no Cramming in too much can stop the cool air circulating in the fridge. Make sure all items are at the right temperature and humidity too. Check your temp The optimum is between 0-5 degrees. The right slice Don’t slice food until you’re ready to eat it, as it will spoil quicker. In or out? Bread, bananas, pineapples, potatoes and onions all last longer OUT of the fridge. Dairy to freeze dairy Semi-skimmed and skimmed milk can be placed in the…

If you’re familiar with hashtags such as #BBG and #Kaylasarmy, the name Kayla Itsines should ring a bell. International fitness sensation and creator of the world famous Bikini Body Guide, this chick knows a thing or two about staying in shape. But it’s not just exercise that gets you lean. Eating right is crucial too. So what does Kayla eat to maintain her fit physique? Food in Numbers Kayla recommends you base your daily diet on the following food groups… 6 servings of grains, rice, quinoa, oats, muesli, breads and cereals. These are your body’s primary source of carbohydrates and preferred source of energy. 5 servings of vegetables and legumes. Vegetables contain lots of good stuff but don’t provide many calories. Legumes, such as chickpeas and lentils, are a source…

« Elbow squeeze shoulder press with dumbbells Stand with feet shoulder-width apart. Hold a dumbbell in each hand and raise them up until upper arms are parallel to the floor, elbows bent at 90° and palms facing each other. Turn arms out to sides (elbows still at right angles, but palms facing forwards). Lift up to overhead press (arms extended overhead), lower and return to start. « Alternating curtsy lunge Feet shoulder-width apart, step your left leg behind you and to the right. Bend both knees so you’re in a curtsy position. Pause, before standing back up and repeating on the other side. « Windscreen wiper Lie down on your back with your arms spread out to the side. Keeping your legs straight and together, raise them off the floor…

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Chris has created this plan, with three 30-minute walking workouts each week. As your body gets stronger, your gait should improve. ‘Avoid slouching your shoulders, turning your feet outwards or inwards, collapsing through the arch of your foot or just walking on your toes,’ advises Chris. There is a mixture of treadmill and outdoor trail walking. Don’t worry if you can’t get to a gym, it’s easy to adapt the routine. If the workout mentions a treadmill incline, head for the hills and when it comes to mph (mile per hour) think of 2-3mph as moderate to 6-6.5mph as very fast.…

305 calories6g fat (1.5g sat fat)24g carbsPrep time 15 minsCook time 30 minsServes 4 Chicken and pea quinoa risotto YOU WILL NEED » Frylight Extra Virgin Olive Oil Spray» 1 onion, chopped» 2 garlic cloves, crushed» 3 skinless chicken breasts, cut into strips» 125g quinoa» 300ml gluten-free vegetable stock» 2 celery sticks, chopped » 75g frozen soya beans» 75g frozen peas» 1 courgette, grated» 2tbsp chopped basil leaves, plus extra for serving» 15g Parmesan cheese, finely grated WHAT TO DO 1 Spritz a large pan with a few squirts of oil, add the onion and cook gently for 5 mins, to soften. 2 Add the garlic and chicken, then season and cook for 5 mins more. 3 Stir in the quinoa and stock, cover and simmer for 10 mins. 4…

Superfood salad with miso dressing 195 calories7g fat (1g sat fat)13g carbsPrep time 10 minsCook time 10 minsServes 2 YOU WILL NEED » 200g trimmed asparagus» 200g green beans, halved» 200g Tenderstem broccoli» 8 shiitake mushrooms» 1 red onion» 2 garlic cloves» Frylight oil spray» 1 Little Gem lettuce» 1tbsp tahini» 2tbsp sweet white miso paste» 2tbsp lemon juice» 1tbsp tamari WHAT TO DO 1 Steam the asparagus, green beans and broccoli for 2-3 mins, then blanch and drain. Slice the mushrooms and red onion and crush the garlic. Pan-fry with a few squirts of oil for 5 mins. Add 2tbsp water and cook for 2 mins. 2 Separate the lettuce leaves, divide between 2 plates, and top with the vegetables. 3 Combine the tahini, miso paste, lemon juice and…

THE BEST Value for money! Waitrose Sweet & Nutty Raisin, Almonds & Honey Granola 1kg, £2.30 THE BEST Source of protein, with 12.2g in 100g Waitrose 1 Salted Caramel & Ginger Granola 500g, £3.99 THE BEST Option for dairy & cholesterol free Scrumshus Premium Granola 500g, £5.09 THE BEST Flavour – it’s a Great Taste winner Rude Health Honey & Nuts Granola 500g, £4.15 THE BEST Indulgence – 70% dark chocolate Hotel Chocolat Easy Like Sunday Chocolate Granola 80g, £3.50 THE BEST Grain-free granola The Paleo Foods Co. Berry & Almond Grain-free Granola 340g, £5.99 THE BEST Wholegrain oats – sourced from the Farm Pertwood Farm Organic Yacon Granola 350g, £4.99 THE BEST Low sugar – less than 5% Jordans Almond & Hazelnut Low Sugar Granola 500g, £3 THE BEST…

16–20 THE OBSESSIVE You worry irrationally and seek reassurance. For example, looking things up on the internet. Obsessive worriers can’t tolerate uncertainty – their anxiety is a search for guarantees that don’t exist (such as you’ll never get ill). Your goal To learn to accept the uncertainty of life. Your psych fix ‘Thinking about a worry can train you to tolerate uncertainty,’ says Robert. ‘If you’re worried about your health, repeat for each day, “It’s always possible that I’m ill.” You’ll learn that nothing awful will happen.’ Your life fix Walking reduces anxiety, so why not join a walking group? Visit ramblers.org.uk 8–11 THE BACKGROUND FRETTER You know worrying too much makes no sense. But you find it hard to switch off, particularly when you’re stressed. You often wake up…

TIP 1 SEE RED Your brain associates this bright colour with action, and looking at it can cause a temporary increase in speed and strength. Pop a scarlet hue on your nails before an interview or meeting. TIP 2 CHEW GUM Flagging? Chewing gum can leave you more alert as it increases your heart rate, which in turn increases blood flow to your brain. Get a double whammy boost by switching to Get More Multivitamin Gum (£1.49, Tesco), which contains 10 vitamins to help boost energy. TIP 3 EXERCISE EARLY ‘Do energy forming exercises, such as running or aerobics, in the morning,’ recommends Dr Marilyn Glenville. ‘If your daily exercise routine is exhausting, adjust it, because the aim of exercise is to boost your energy not drain it.’ TIP 4…

Call me odd, but I jumped at the chance to undergo a colonic, although it doesn’t conjure up the prettiest of images. My first thought was, ‘Hoorah! This will give me a flat tummy.’ A tube up the bottom to rid your colon of crap (literally) can only result in a leaner stomach, right? I’ve also been suffering from major trapped gas. Sorry but it’s true. So, I headed to EF MEDISPA, in London, where Head Colonic Hydrotherapist, Victoria Cooper, was ready to help cure me. ‘Colonics are a naturopathic treatment designed to rid your body of harmful toxins and unnecessary waste,’ explains Victoria. As well as causing an overall feeling of negativity, trapped waste can cause fatigue, headaches, skin problems, decreased immunity, constipation and reduced nutrient absorption.’ So, in…

A STITCH THE CAUSE: This sharp pain in the abdomen while exercising often occurs when we haven’t warmed up properly or have eaten too close to exercising. ‘A stitch while running is caused by internal organs moving downwards as your foot hits the ground at the same time as the diaphragm moves upwards as you breathe out,’ says Nick Dunn, personal trainer and triathlon coach (nickdunnfitness.com). SORT IT: Stop running, breathe normally and rub the area until it goes. Bending over as much as possible helps as it stretches your diaphragm, advises Nick. SNEEZING FITS THE CAUSE: Frequent sneezing can mean you’re allergic to something in the environment, although it can also signal the beginning of a viral infection – while some people are just prone to sneezing. SORT IT:…