Innholdsfortegnelse for Jun-2018 i Fit & Well

How do you milk a peanut? We don’t know. But who cares when it tastes this good? We’ve got every type of nut milk going – almond, hazelnut, cashew, Brazil… but what about the humble peanut? Technically a legume, rather than a nut, peanut milk seems to have been missed off the agenda. Until now! US brand Elmhurst is producing Milked Peanuts (we’re baffled too), straight from the farms of Georgia. With only 130 calories per serving, and 6g of protein, it’s a great dietary addition. Question is, does it taste good? Honestly? Yes! It’s creamy and rich, and packs a strong flavour. But, this does mean it’s not as versatile as our trusty carton of almond milk. Unless you really want a mug of peanut-tasting coffee. Nope. If chocolatecoated…

THE BIG DEBATE Although it might not be top of your eating agenda, making sure you eat a healthy balance of omegas, specifically Omega-3 and -6, could be the key to a healthier, happier you. According to BioCare Clinical Nutritionist, Lucy Sparkes, our diets have changed significantly in favour of Omega-6 over the decades. Doesn’t sound so scary, right? After all, Omega-6 is an omega and surely they’re all healthy? Err, not quite… Fats are essential to health – the right kind, that is. Lucy explains that one of the most vital groups of fats are Omega-3s and Omega-6s, known as essential fatty acids. This is because they’re needed for normal functions within the body. Emily Rollason, Nutritionist at Holland & Barrett, says: ‘These fatty acids have a host of…

Want leaner, longer-looking legs to rival Heidi Klum’s? (The former supermodel insured hers for a staggering $2.2 million). Well, you’ve come to the right place. With the weather warming up, it’s time to ditch the tights and show off shapely pins with our 30-day workout. ‘Strong legs don’t just look great in a pair of shorts, they’re also important to make sure your upper body is supported,’ says Fit & Well personal trainer, Lucy Gornall. ‘You can then run with ease, without your legs tiring out.’ And those leg muscles are big, so working them out means plenty of calorie burning. ‘Building muscle will boost your metabolism, too, so fat burning will go on beyond your workout,’ adds Lucy. What’s more, you’ll increase muscle tone, which decreases as you age,…

BEFORE When I had my son Nathan in December 1995, aged 17, followed by Naomi in November 1998, I was too preoccupied with the children to go out clubbing with friends. Suffering a miscarriage two years later, losing the baby hit me and my partner Rob hard. I started comfort eating to mask my pain and gradually grew from a size 14 to an 18, too large for my 5ft 5in frame. I had my third son, Logan, in January 2015. I was truly happy, but carried on eating badly because it had become a habit. By Christmas that year, I was 15st 2lb and a size 22 top and 20 bottom. HOW We went to our local pub for a turkey dinner on Christmas Day in 2015. As I…

257 calories12g fat (1.5g sat fat)6g carbsPrep time 15 minsCook time 20 minsServes 4 Pesto chicken courgetti YOU WILL NEED » 750g courgettes» Olive oil spray (we used Frylight)» 1tbsp olive oil» 45g pine nuts» 200g mini chicken fillets» 2tsp chicken seasoning» 1 garlic clove, crushed» 250g tub quark» Small bunch of basil» 400ml chicken stock WHAT TO DO 1 Heat oven to 200C/Gas 6. Trim the courgettes, then use a spiralizer to create tagliatelle-style courgette ribbons. Spread out on 1 or 2 roasting tins and spritz with the oil spray. Cook in the oven for 5 mins. 2 Heat the oil and fry the pine nuts for a few mins, until golden. Set aside. 3 Add the chicken, chicken seasoning and garlic to the pan. Fry for 10 mins,…

Walnuts, like all nuts, are a good source of heart-healthy fats and plant-based omega 3s, as well as containing high levels of antioxidants. These ‘super’ nuts help to keep your hair and skin nourished and your bones and teeth healthy. They’re calorie dense but are a good source of energy that comes without any blood sugar spikes. Miso pea and walnut salad 250 calories12.5g fat (1.5g sat fat)17g carbsPrep time 15 minsCook time 15 minsServes 4 YOU WILL NEED » 250g runner beans, trimmed and sliced» 250g fresh or frozen peas» 60g walnuts, roughly chopped» 1tsp rice vinegar» 60g pea shoots FOR THE DRESSING » 4tbsp brown rice miso paste» 3tbsp dry sherry or sake» 4tbsp mirin rice wine» 1 level tbsp dark brown soft sugar WHAT TO DO 1…

BEST FOR KEEPING LEAN Strippd Whey Lean Protein, £19.99, Superdrug Contains metabolism-boosting, yerba mate. It comes in berry, vanilla and chocolate flavour. What’s not to love. BEST FOR A BARGAIN! Some Body Pure Whey Protein Powder banana 600g, £17.99, Superdrug For under £20, enjoy 600g of this fruity blend. Good in porridge with raisins and cinnamon. BEST FOR BEAUTY The Vida Glow Beauty Protein, £34.95, uk.vidaglow.com Made with beautifying products, including digestive enzymes for a gorgeous glow! BEST FOR VEGANS Missfits Protein Multitasker, 500g, £24.99 No whey involved, so if dairy gives you an iffy tummy, opt for this vegan blend. BEST FOR ALL NATURAL Natures Plus Almond Protein Powder 469g, £40.50, naturesplus.co.uk Tastes nutty and goes super fluffy when mixed with a little water.…

On your marks, get set… summer! With holidays on the horizon, Saks is offering Fit & Well readers 25% off hair and beauty treatments at salons across the UK. Fancy a hair makeover? Possibly a complete restyle. Maybe go lighter – Saks wrote the book on colour using the best techniques known to woman. Plus they’ve nourishing hair treatments, or they can do occasion up-dos and big blow-dries for the weekend. Perhaps you’d rather have the Saks beauty experts’ advice on a facial, peel or massage to repair and rejuvenate your skin. There are also specialist treatments, like IPL hair removal and 3D-lipo contouring, if that’s your thing. And all the glam a girl needs – brows, lashes, nails and tanning treatments. Saks has been around since 1974. You can…

It’s way past your bedtime, but your brain is doing somersaults. You know you’ll have trouble tomorrow if you don’t get off to sleep soon – but stressing is just making matters worse. Argh! ‘A good night’s sleep is essential for the restoration and repair of your vital organs,’ says sleep guru Sammy Margo, author of The Good Sleep Guide (£12.99, Vermilion). It also helps prevent heart disease, cancer, and even dementia. Our 10 tricks will help declutter your brain and help you drift off… 1 Plan ahead ‘If you’re just switching off the TV and flopping into bed you’re asking for trouble,’ says Sammy. ‘Ideally, allow 40 minutes to switch off with whatever relaxing routine you find most helpful, such as having a bath, reading, or listening to an…

» Lisa is UK ambassador for Mikei Red Reishi (haeon.com). Height 5ft 10in Weight I don’t know Dress size 10/12 Hi, Lisa! You look in great shape, what’s your favourite workout? I’ve been doing reformer Pilates for two years. It’s a great full-body workout and helps improve my posture. I also do HIIT training, so I keep my body guessing. Favourite music to work out to..? Old school garage, 90s, dance and house music. Have you a killer workout move? Burpees. They get your core working and target your lower legs, quads and arms, and even boost your cardio. Try mixing them with squats and mountain climbers. Sounds tough. What about food – do you have a guilty pleasure? I love cooking and feeding people. My problem is my portion…

Breakfast Oats with banana, berries and almond milk Ashton says Berries and bananas are a great way to add natural sweetness to your morning oats. Lunch Rye bread with smoked salmon, scrambled eggs and avocado Ashton says Having smoked salmon and scrambled eggs is good for lunch or breakfast (or brunch!). This is a good-quality, high-protein meal, which is also full of heart-healthy fats. Dinner Pasta with chicken and vegetables Ashton says Some people fear pasta but it’s fine as long as you swerve calorific creamy sauces. Chicken is a good lean protein – and always add as much veg to your meals as possible. Snacks 0 cals I don’t really snack! Ashton’s verdict Overall, Lisa’s food choices are good as she’s obviously thinking of her health when she decides…

Q Are we born to be a certain weight? I can’t seem to lose any more! A ‘It’s possible to lose weight and reach a healthy weight for your height, but it’s not always easy. It means cutting back on food intake, making healthier food choices, and increasing your level of activity. If you’re having difficulty losing weight, and also feel run-down and unusually sensitive to the cold, do see your doctor, in case you have an underactive thyroid gland.’ Q Will eating late at night REALLY make me fat? Everyone says different things! A ‘People are different and have different biorhythms, but, in general, it’s the balance between the overall amount of energy you consume and the energy you expend through exercise that determines your weight. If you’re eating…

283 calories10g fat (2g sat fat)36g carbsPrep time 5 mins, plus soaking overnightServes 1 OVERNIGHT OATS Mix 30g rolled oats, 60ml milk of your choice (we like Alpro Oat or Coconut) 50g non-dairy yogurt, ½ a banana, a pinch of salt and cinnamon, and a small handful of fresh berries together in a jar or Tupperware, then place in the fridge overnight. In the morning, top with 10g flaked almonds and a few more berries. TIP For extra protein, add 1tbsp chia seeds to your oats, along with a splash of water WHY IT WORKS ✓ Oats are a good source of complex carbs and release energy slowly into the body. They’re low GI so won’t cause sugar spikes, will keep you feeling full, and their fibre content also aids…

Drinks stay hot for 12 hours and cold for 24 hours Filters water by reducing impurities and chlorine levels The lid adds a dot each time you fill it up – amazing! Enjoy ice-cold water throughout your whole workout Double-layer insulation keeps drinks at ideal temperature…

250,000 According to new stats by the cannabis Trades Association UK, this is the number of UK residents now using cannabidiol (CBD), which has rocketed in the last year by 100%. And while cannabis is illegal in the UK, CBD oil (which is made by pressing hemp seeds and flowers) isn’t. The World Health Organization revealed this wonder ingredient has been shown to help relieve symptoms relating to Alzheimer’s, MS, Parkinson’s, pain, anxiety, depression and cancer. WHY NOT TRY… Carun Active Hemp Face Cream, £16.99, carun.uk Made with 1% CBD, this organic face cream is infused with jojoba oil and is great for using on problematic skin. Jacob Hooy CBD+ Oil, £19.99, Holland & Barrett The purist CBD Oil available legally on the high street, it’s made with cold-pressed hemp…

A blow-out breakfast Yes OR no? The verdict Yes. The reason According to research from Tel Aviv University, when you eat can be more important to your health than what you eat. Your body’s metabolism changes throughout the day – working faster first thing and slowing down later on. They recommend having a blow-out breakfast, a medium-size lunch and a small dinner to lose weight. LONG VS SHORT WORKOUT The verdict Short – if you want an energy boost. The reason Thanks to a sudden rush of feel-good endorphins, a shorter workout can leave you feeling energised and revitalised. If you’re dreading your gym sessions, opt for just five 20-minute workouts during the week, and keep your body and mind happy. SMART SWAP Switch sitting for knitting and it could…

How to do it… Blend all the ingredients (apart from the toppings) until smooth. Put in a bowl and then add your toppings ESSENTIAL LEAFY GREENS Dark leafy greens, such as spinach and kale, provide antioxidants that protect against the free radicals that break down collagen. SKIN-GLOWING MILK Almond milk is a nutritious and fibre-rich alternative to cow’s milk. The high levels of vitamin E will help protect and repair your skin. BANANA BASE This fruit is always a great base for a smoothie, but did you know that it also contains potassium and vitamins E and C, which promote clear skin? LIGHT SPRINKLE If you want to add a little texture to your smoothie bowl, opt for a sprinkle of grated dark chocolate or sunflower seeds. The seeds are…

» Walking lunges Take a big step forward with your right foot, then slowly lower your left knee toward the floor. Your right knee should be at a 90-degree angle. Press into your right foot and stand back up, bringing your left foot forward next to your right. Repeat, stepping with your left foot, and continue across the floor. Do eight times with each leg. If this is too tricky at first, do lunges in place – eight on one side, then switch, and repeat on the other side. » Lift kick Lift your right leg, bending your knee 90 degrees. Your thigh should be parallel to the floor. In a smooth motion, sweep your leg back, pressing through your heel and squeezing your bum. Without touching the floor, lift…

25% This is the number of Brits who claim bloating has ruined a special or important occasion more than once, but did you know the right exercise can help? According to a study in The American Journal of Gastroenterology, physical activity can help disperse gas and ease symptoms. ‘Cardio exercise helps gas pass through your digestive system, which helps relieve abdominal bloating,’ explains DW Fitness First Trainer Ed Powell. ‘Just 10 minutes a day can make all the difference. And core exercises build your stomach muscles, which help the movement of gas through your intestines.’ TRY ED’S FLAT TUM MOVES… Perform 10-15 reps of each exercise 1 THIGH CRUNCHES Lying on your back with bent knees and feet flat on the floor, rest hands on your thighs and slowly slide…

From £4! Find your perfect pick PEAR-SHAPED? Look out for prints or ruffles on top – worn with high-leg styles, they’ll elongate your legs and draw eyes away from problem areas. BIGGER BUST? Stick to cup-sized swimwear – it’ll give you support where you need it and avoid any wardrobe malfunctions. WANT TO HIDE YOUR TUM? Go for ruching around the middle or high-waist styles. SERIOUS SWIMMER? High necks are ideal – functional yet stylish.…

Coldpress Pumpkin Power (£2.80, 500ml, Tesco) This juice is lower in sugar than some options, and is a good source of vitamin C. Just 250ml counts as one of your five-a-day and it's boosted with ginger and cinnamon (which helps stabilise blood sugar). 42 cals0.1g fat(0.1g sat fat)9.1g carbs8.6g sugars Benefit Drinks Cleanse 100% Pure Prune Juice (£2.79, 1ltr, Waitrose This is a great choice for anyone who has a sluggish digestion, thanks to the high-fibre content. The drink is also fortified with vitamins A, C and E. 69 cals0.1g fat(0g sat fat)17g carbs12g sugar Innocent Super Juice Raspberry and Cherry (£1.70 360ml, Sainsbury’s) A small glass of this zingy blend counts as one of your five-a-day. It has a range of B vitamins and a superfood hit from antioxidant-rich…