Innholdsfortegnelse for Aug-2018 i Fit & Well

Never heard of them? Well, Martina Della Vedova, nutritionist at Nature’s Plus, tells us that activated nuts or seeds have been soaked for a period of time in water and slowly dehydrated at a very low temperature again, to make them shelf-stable. Turns out, this soaking process in water creates a whole family of biochemical reactions, mimicking the correct and favourable season for a seed to germinate. It sounds pretty complicated but to sum up, soaking and activating a nut means ‘we’re unlocking and making the nutrients contained in it, available’, plus it makes them easier to digest. ‘Food becomes a powerful and concentrated source of immediately available energy and vitality,’ says Martina, adding that you can soak nuts yourself at home to activate them. Alternatively, check out the below……

Q When I’m on my period, I can, erm, smell myself. Can anyone else smell it? A Menstruation can be a bit of a smelly time and, while you’re more attuned to this than other people, hygiene is key. Change pads regularly and wash using a pH-balanced cleanser designed for this delicate area. If the smell continues between periods, you may have a bacterial imbalance known as bacterial vaginosis. Taking an oral probiotic supplement can help. A check-up at a sexual health clinic can assess whether or not any other treatment is needed. Q I’ve got an ingrown hair down there. What can I do to get rid of it? A Ingrown hair usually results from shaving, which leaves a blunt-ended root that can curl inwards as it grows. This…

Forget the Proclaimers, when it comes to walking 500 miles, you can guarantee Julia Bradbury would walk 500 more. but while the mum-of-three eats, sleeps and breathes walking and all things associated with the great outdoors, she’s also been devoting more time to another fitness passion lately. ‘I’m feeling good. I’m doing more yoga than I used to. I’ve got a yoga teacher that a friend and I share, so he comes round to mine once a week. I’m being purely selfish but that’s easier for me – all it means is I have to provide the tea but that’s fine. We have a double session which is great, it’s motivation, it makes it cheaper because you’re splitting the costs and it’s fun.’ It’s a cost-savvy way to really focus…

Dread those squidgy bits at the top of jeans, around your bra and under your arms? We hear you. These stubborn areas can be tough to tone, especially for us ladies. ‘We all store fat in different ways – but women tend to hold on to it in their arms, chest and hips,’ explains Chris (left), who’s trained the likes of Rochelle Humes and Lisa Snowdon. ‘As we get older we can lose elasticity in our skin and accumulation of fatty material creates a saggy appearance.’ But don’t fret, Chris has created a 30-day plan to target these areas, helping you melt fat and firm up, so you can show off a sexy silhouette. ‘Just don’t focus on the problem area with a single arm or joint movement,’ advises Chris.…

BEFORE I always made sure my kids, James, now 27, and Josie-Anne, 25, ate their greens. Yet I shied away from fruit and veg myself and ate whatever I liked! Somehow, I kept a size-16 figure. But when I became a mum at 39, giving birth to my youngest daughter, Gracie-Mae, in June 2008, all that changed. I continued to eat what I wanted, but I ballooned to a size 22, and weighed in at 16st 9lb. It wasn’t until Gracie-Mae was due to start school in September 2013 that, suddenly, I panicked. I was far from a yummy mummy – ‘I can’t be the oldest and fattest on the school run,’ I thought. It wasn’t for vanity, though. I didn’t want Gracie-Mae to get bullied because of me. HOW…

17GOOD-FORYOU FOOD IDEAS In-season superfoods Make the most of these seasonal products while they’re at their best Fennel Sweetcorn Fennel Green beans Sweetcorn Peppers Blackberries 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…

Per 100ml (2 scoops) Madagascan Vanilla, 74 cals 3.8g fat (2.8g sat fat) 6.2g carbs 5.2g sugar Per 100ml (2 scoops) Vanilla Bean 59 cals 1.7g fat (0.8g sat fat) 12g carbs 4.9g sugar Per 100ml (2 scoops) Smooth Vanilla 110 cals 2.5g fat (1.8g sat fat) 17g carbs 8.4 g sugar ALL NATURAL Oppo has swapped classic ice-cream ingredients for natural ones you normally don’t find in ice cream, such as virgin coconut oil, and stevia leaf. The combination of these makes it comparatively low in sugars and lower in calories. This ice cream has a creamy texture and authentic flavour – our favourite of the healthy ices on the market! You’d never know it was low cal LOW SUGAR Halo Top uses stevia, a natural alternative to sugar,…

Hi, Lisa! You always look lovely, what’s your favourite way to work out? Taking my beloved dog Rory out for a nice long walk. It’s great for the body and the mind. I have also been doing yoga for about 10 years now and continue tolove doing it. And how do you motivate yourself to stay in shape? As a lover of food and a proud cook, I’m aware that you have to keep fit. For me, it’s more a feeling of the mind than the body – if I am keeping generally fit, then everything seems to work better in my life. Who’s your go-to on your workout playlist? I’m a big fan of Culture Club and Boy George, that’s a guarantee to get me up and moving. So,…

COOL IT This clever in-shower hanging bottle of gel helps cool muscles and soothe chafing. The peppermint and citrus infusion also works as a decongestant. Fit Kit Post Exercise Shower Gel, £3.99, Holland & Barrett SIP IT Don’t undo all your good work by reaching for a calorie-laden drink. This mix of vegan hemp and pea protein, with vitamin C, helps boost tired muscles. Add to a smoothie or just take a shot. Alchemy Super Blends Sport Elixir, £40 for 30 servings, Ocado, or £6.50 for four, alchemysuperblends.com SMEAR IT Niggly joints? Stop soreness with a rub of this fast-acting relief. Great for all areas of the body, it’s ideal for those who don’t want to keep popping painkillers. Watch out, though, it does get hot! Chilli Muscle Rub, £4.56,…

Cognitive calcium Yogurt is a source of iodine, which supports cognitive function. Calcium has been found to help break down body fat and this has been linked to positive brain health. TRY Helen recommends Skyr yogurt for a protein boost or natural plain yogurt for its low-fat content. Nuts for nuts Nuts provide valuable amounts of vegetable protein and vitamin E – helping protect the body’s cells, including those in the brain, from free radical and oxidative damage. TRY Tossing some in with your granola to mix up the flavour and textures. Walnuts, in particular, have been found to improve cognitive health in old age. Seed saviours Chia seeds and flaxseeds are often an important source of brain-healthy fats for people who don’t get enough from oil-rich fish, such as…

DAY 1 BREAKFAST » Boiled egg and a bowl of berries LUNCH » 175g sweet potato, baked and topped with kale (stir-fried with crushed garlic and 1tbsp diced chorizo in 1tbsp olive oil). DINNER » 110g wild salmon fillet, baked and served with grilled asparagus. Garnish with 1tbsp fresh supermarket pesto. DAY 2 BREAKFAST » 1 slice of sourdough bread, toasted, spread with 1 rounded tbsp almond butter, plus strawberries. LUNCH » ½ (250g) serving of bought Spanish omelette, with watercress. DINNER » Mushroom ‘pizzas’ Brush 2 portobello mushroom, stalk-removed, with olive oil. Spread 1tbsp supermarket pesto sauce in each. Add 1 slice of Parma ham and 30g buffalo mozzarella to each. Bake for 15 mins at medium, until cheese has melted. Serve with rocket salad, dressed with vinegar and…

192 calories 6g fat (1g sat fat) 19g carbs Prep time 15 mins Cook time 10-15 mins Serves 6 SUPER GREENS AND BEANS SOUP Heat 2tbsp oil in a large pan; add 2 large onions, 3 sticks of celery and 1 leek, all chopped. Cook them until softened. Add 600ml vegetable stock, and then bring to the boil. Add the 250g Tenderstem broccoli and 2 courgettes, both chopped, 125g kale, shredded, and 250g frozen petits pois, thawed. Cook for 10-15 mins, covered with a lid. Blend with a stick blender to make a thick, smooth soup, then stir through a 400g can of cannellini beans, drained and rinsed. Heat through and add a couple of dollops of pesto. Serve with some toasted chunky wholemeal bread, WHY IT WORKS » Green…

364 calories 15g fat (4g sat fat) 19g carbs Prep time 15 mins Cook time 10 mins Serves 2 Thai beef curry YOU WILL NEED » 6 baby sweetcorn, halved » 100g green beans, halved » 1tbsp vegetable oil » 1 onion, chopped » 2 garlic cloves, chopped » 2tbsp yellow Thai curry paste » 250g sirloin steak, fat trimmed, cut into strips » 1 red pepper, deseeded and sliced » 8 kaffir lime leaves » 1tsp brown sugar » 2tbsp black bean sauce » Juice of 1 lime » 4tsp Thai fish sauce » 12 Thai basil leaves » 8 mint leaves, sliced WHAT TO DO 1 Plunge the sweetcorn and beans into boiling water for 2 mins to soften, and then drain them. 2 Heat the vegetable oil…

327 calories 20g fat (8g sat fat) 14g carbs Prep time 10 mins Cook time 25 mins Serves 2 Spinach and feta porridge YOU WILL NEED » 130g spinach » 100g feta cheese » 1tsp za’atar » Olive oil » 50g oats » 250ml almond milk » 40g asparagus » 1tbsp pomegranate seeds » Lemon slices WHAT TO DO 1 Place spinach in a pan and wilt over a low heat. Once wilted, finely chop and put to one side. 2 Preheat the oven to 200°C/Gas 6. Wrap the feta loosely in foil, sprinkle over ¼tsp za’atar and drizzle with olive oil. Bake in the oven for 10–12 minutes. 3 Put the oats, remaining za’atar and almond milk into a pan over a medium heat, bring to the boil and…

It’s easy to eat healthily in summer, especially when you’ve got delicious recipes like these. But make sure you use a high-quality oil too. Mazola’s corn and rapeseed oils are 100% pure. We’ve chosen three tasty dishes that use Mazola Pure Corn Oil or Mazola Pure Rapeseed Oil, which will both subtly enhance the flavour of all your dishes. Prep time 20 mins Cook time 10 mins Serves 2 Chicken fajita lettuce wraps YOU WILL NEED » 4tbsp Mazola Pure Corn oil » 2tbsp lime juice » 1tsp of cumin » 1tsp cayenne pepper » 1tsp sweet smoked paprika » 1 garlic clove, chopped » 365g chicken strips » 1 large onion, sliced » 2 red peppers, sliced » 1 avocado, smashed » 2 heads of romaine lettuce, stripped to…

1 Watercress A great anti-ageing all-rounder, scientists at the university of ulster found this lean green has cancer-protective benefits. It’s also an excellent source of calcium and vitamin K, which helps strengthen ageing bones, plus iron to beat fatigue and vitamin A for vision. 2 Kidney beans These versatile beans are a good source of flavonoids, an important family of antioxidants that can keep ageing in check. plus, their low glycaemic index and high soluble-fibre content help to keep blood glucose levels steady and hunger at bay throughout the day. 3 Tomatoes The bright red colour of tomatoes comes from a natural pigment called lycopene, which is the most potent of antioxidants. It’s been shown to act from the inside out to protect skin against UV-induced damage. 4 Salmon ‘Inflammation…

280 cals Breakfast A croissant and a cup of Earl Grey Ashton says There is nothing wrong with the odd treat, such as a croissant, but I wouldn’t make this a staple at breakfast. It will leave you hungry and reaching for more food pretty quickly. 500 cals Lunch A bacon, lettuce and fried green tomato sandwich on sourdough, and fruit Ashton says Again, a sandwich is fine if you use leaner cuts of meat and make it yourself. Just watch out the calories don’t creep up – bacon is high in calories. 400 cals Dinner Homemade ramen Ashton says Making food yourself is always better as you get to control what goes in it. This could be super-healthy if the broth you use is bone broth. 300 cals Snacks…

1 ADIDAS SOLARBOOST We love it when we find a decent pair of running trainers, but decent is an understatement when it comes to the new Adidas Solarboost (£139.95, adidas.co.uk). They’re light so won’t weigh down your gymbag, they’re supportive with a lightweight heel construction to enable free motion of the Achilles tendon, plus, they come with the infamous Boost sole. This sole provides cushioning like no other – in fact, when we tested these, it was quite simply like running on air. Yes, they will set you back a bit, but if you want power, comfort and support, then it’s definitely worth the spend. 2 SAUCONY FREEDOM ISO 2, £140, SPORTSHOES.CO.UK Three layers of foam reduces pressure on the foot every time it hits the ground. 3 UNDER ARMOUR…

THE BIG DEBATE It’s a constant conundrum; every day it seems scientists are telling us to do something different to lead a longer, healthier life. The latest dispute? To drink or not to drink. should we raise a glass to eternal youth? according to researchers at oxford and cardiff universities, no. Their study revealed drinking just a little over one unit of alcohol a day is enough to raise the risk of dementia – now the leading cause of death in the uK. not great news for anyone who enjoys a tipple. However, over the pond, scientists at the university of california concluded that drinking a couple of glasses of wine or beer a night – while putting on a little weight – is the secret to living into your…

Your shape-up plan 200% 1 You’ll stay on track Lack of support from loved ones is one of the biggest reasons for not training. If you have a shared interest, such as working out, you won’t struggle with the relationship vs fitness dilemma. 2 You’ll have a more effective workout Training is so much easier when you have a bit of encouragement to do that extra sit-up or squat. And just having someone there who’s invested in your health and happiness will spur you on. 3 You’ll smash those goals When you train, you’re continually setting new goals to keep you moving forward. When you’re training together, you set goals as a team, which bodes well for your relationship too. Blitz that bulge » Fight yourself fit and slim »…

BURGER KING SAVE 380 cals ALDI SAVE 364 cals OCADO SAVE 261 cals ASDA SAVE 202 cals WAITROSE Save 18 cals MORRISONS SAVE 95 cals…

23% is the number of Brits who don’t use sun protection on their skin, according to a poll by YouGov. So it’s no wonder that 35% of us were sunburnt last year*. Are you suffering? ‘While sunburn can be uncomfortable, there are some key things you can do to help relieve your symptoms,’ says Dr. Organic skincare expert Victoria Harrison. 1 ‘Have a cold bath or shower, or hold a cold flannel to sunburnt areas. This takes the heat out of the skin.’ 2 ‘Drink extra water to help combat dehydration.’ 3 ‘Wear loose clothing that covers the burnt areas for the next few days. Synthetic fabrics will help keep the skin cool while it heals.’ WHY NOT TRY… Kneipp Moisturizing Mask with Aloe Vera and Jojoba, £1.95, graftonsbeauty.co.uk Perfect…

Jogging VS vacuuming The verdict Vacuuming. The reason What? Well, according to author and fitness expert Brian Keane, running the vacuum through your house for half an hour can burn a 187 calories! It’s great for your legs and upper body, plus your home ends up spotless – ta-da! HOLD YOUR GROUND OR MAKE UP? The verdict Make up, for the sake of your health. The reason If you’re too stubborn to apologise after a row, you might want to think again. Because saying sorry is good for you! The Penn State Center for Healthy Aging found that patients who already suffered with pain had symptoms worsen when experiencing tension in relationships. SMART SWAP Swap queuing for a coffee in your lunch break for a quick power walk. New research…