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LOVE YOUR BODY, Y, LOVE LOVE YOUR YOUR LIFE LIFE
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Look
younger!
September 2012 // £3.60
Top natural
skin savers
GET BACK
IN SHAPE
4
Melt fat and tone up
in ju st 15 minutes
ARE YOU
A YO-YO
EXERCISER?
foods to
fire up your
metabolism
BEAT THE HA BIT FOR GOOD
Slim
HEALTH ALERT
you!
WHY YOU NEED
TO GO ORGANIC
And how to do it
on a budget
8 SURPRISING
WAYS TO
LOSE WEIGHT
STRESS PROOF
YOUR JOB

and reclaim your life!

PLUS PREGNANCY FITNESS GUIDE | THE BETTER SEX WORKOUT

WAYS TO LOSE WEIGHT STRESS PROOF YOUR JOB and reclaim your life! PLUS PREGNANCY FITNESS GUIDE

Contents

September 2012

SHAPE up

17

18

20

22

Contents September 2012 SHAPE up 17 18 20 22 55 ELLE’S BOD Y SECRETS DIRECT FROM

55

ELLE’S BODY SECRETS DIRECT FROM HER FITNESS GURU

Fitness news Train better with a cyber partner. ner.

Stop-start fitness How consistent are you? ?

Fitness expert Perfect pregnancy workout plan. plan.

10-minute tone-up Moves to boost your sex sex life. life.

EAT smart

27

28

30

32

34

36

Food news Encourage your children to

Fit nutrition Fuel your workouts the natural way. way.

Recipe revamp Traditional Italian panzanella. la.

Food expert Fat-burning foods for a leaner figure. igure.

Diet diary Sprinter Marilyn Okoro’s Olympic diet. diet.

Weight loss New solution for portion control. l.

HEALTHY you

41

42

44

47

49

50

Health news Reduce anxiety to boost brain power. power.

Pearly whites Maintain great oral health at home. home.

Health expert Beat the stress of noisy neighbours. hbours.

Psychology Do you understand your father?

Beauty news Natural, honey-enriched skin treats.

Beauty Get youthful skin with nature’s anti-agers.

68

TRY A DIFFERENT APPROACH TO WEIGHT LOSS

On this month’s cover

Page 82 Page 108 Page 50 Page 72 Page 18 Page 62 Page 68 Page
Page 82
Page 108
Page 50
Page 72
Page 18
Page 62
Page 68
Page 32

Photography: Ian Derry. Model: Shaundra @ MOT. Hair and make-up: Jen Fechter @ Era Management. Clothing: Sweaty Bett y Trikonasana Yoga Bra, £3 3; Sweaty Betty Cybele Lattice Bikram Short, £45 (sweatybetty.co.uk).

100

SAVOURY

SUPERFOOD

DISHES

Health & Fitness 3

FEATURES

GYM style

55

62

68

The celebrity little black book Get the top diet, fitness and beauty

secrets from A-listers’ insider contacts. Go, go organic! Boost your nutrition and be kind to your body, your wallet and the environment with our budget- friendly guide to going organic. 8 surprising ways to stay slim Try a new approach to weight loss with these t innovative diet strategies.

84

Fashion Relax in comfort and style in the latest luxury loungewear.

91

Fashion news Workout in skin- friendly bamboo performance wear.

YOU time

94 Spa Experience a luxurious escape in the heart of London.

72

96 Travel A cycling adventure around Italy’s stunning Lake Garda. HAVE YOU GOT HAAAAAVVVVEEEEEE
96
Travel A cycling adventure around
Italy’s stunning Lake Garda.
HAVE YOU GOT
HAAAAAVVVVEEEEEE YYYYYYYYYOOUOUOUOUOOUOUOUOUOUOUOU GGGGGGGGGGOOOTOOOTOOTOTOOTOTTTTTTTT
72
72
Is Is your you job making you ill?
100
DEEEESSKSKSSKKKKKKKKKKK RRRRRRRAGAGAGAGAGAAAAGAGAGAGAGAGA E?E?E?E?E?E?E????
DESK RAGE?
We We investigate investig extreme work stress and
Recipes Get creative in the kitchen
with delicious superfood recipes.
how how to to avoid avoid its i damaging impact on
your your mental mental and and physical health.
REGULARS
78
78
A A winning winning combination
Get Get stronger, stronger, leaner lea and more
6
Editor’s letter
confident confident with w the celeb
8
favourite, favourite, Mixed
About you Letters, the latest
reader poll and more.
martial martial arts.
10
Hot topic Are we in the grip
of a body-confidence crisis?
13
84
Hot kit Great value, commuter-
friendly folding bike.
124
H&F offers Great discounts on
organic sunscreen, sportswear and
a spa break.
UNWIND UNWIND
130
IN IN STYLISH STYLISH
COMFORT COMFORT
We’re talking to…
British pop songstress and fitness fan,
Natasha Bedingfield.
SUB
SUBS
OFF
OFFER!
62
Subscribe Subscribe this this month and receive
your
free Green People Nurture Body Lotion.
free Green
STOCK UP ON
BUDGET-FRIENDLY
ORGANIC PRODUCE
Free from parabens and artificial
ingredients, the natural citrus formula
will soothe chapped hands and thirsty
skin. You’ll also receive your first five
issues of H&F for just £5!
See page 52
18 pages of expert advice,
instruction and top tips
106
108
114
115
116
118
119
120
123
Leg work Carve out killer calves.
15-minute fix Get into calorie-busting
mode with one of our quick circuits.
Success story ‘I’m on challenge
number eight of 12 in 2012.’
Kit test Get ahead of the pack with
the newest and best cycling kit.
Fit knowledge Improve your body’s
natural strength with barefoot exercise.
Matt Roberts’ masterclass Tone your
tummy and improve your core strength
with Matt’s top tips.
Move of the month Calm body and
mind with the shoulder stand.
Running expert Get more from your
running by doing less, with our expert
guide to high-intensity interval training.
My workout International hockey
forward, Hannah MacLeod, reveals
her strict training regime.

4 Health & Fitness // healthandfitnessonline.co.uk

forward, Hannah MacLeod, reveals her strict training regime. 4 Health & Fitness // healthandfitnessonline.co.uk

welcome

welcome Editor’s letter D id you exercise like crazy to shape up for summer, only to

Editor’s

letter

D id you exercise like crazy to shape up for summer, only to fall off the wagon over the holidays? Here at H&F, we’re in favour of a bit of holiday lazing. But, if your weight and fitness always fluctuate wildly with the seasons (bikini, little black dress…), it’s time to make

a change! Read ‘Are you a yo-yo exerciser?’ (page 18) to discover how to escape the binge-exercise trap and stay in shape for good. To help kick-start yo ur fitness, we’ve got three speedy, calorie- guzzling workouts to give you maximum results in minimum time. Tu rn to ‘Fitter in 15 minutes’ (page 10 8). And lose any exc ess holiday pounds with the clever weight-loss tricks in ‘8 surprising ways to stay slim’ (page 68). No calorie counting required! If you’ve resolved to start eating more healthily, one of the first things you should consider doing is switching to organic. More research than ever suggests organic produce is higher in nutrients, as well as lower in pesticides. Can’t afford to make the switch? Yes you can! Read ‘Go, go organic’ (page 62) for our budget-friendly guide to making the change. Happy shopping!

budget-friendly guide to making the change. Happy shopping! 6 Health & Fitness // healthandfitnessonline.co.uk

6 Health & Fitness // healthandfitnessonline.co.uk

ED’ ED’S TIP Skin boost Sk If you drink bottled water to If you drink
ED’
ED’S TIP
Skin boost
Sk
If you drink bottled water to
If you drink b
ED’S TIP
stay hydrated, save some to
stay hydrate
splash splash on on you your face! Mineral
Ma ry Combe r, Editor
water water is is high high in silica, which
hel helps restore skin
cells cells a and encourage
collagen collag production.
Fo For more natural
skin skin savers, s turn to
page 50.
This month
Staff writer
Siân chats
to Natasha
Bedingfield
about her
healthy LA
life (p130).
H&F intern Emma ran
the British 10K with team
Tiger Balm, covering some
of the amazing Olympic
marathon route through
central London.
Acting chief-sub Eve and
Art editor Claire hang
around a
doing anti-
gravity yoga at Virgin
Active Classic Health
Club, 200 Aldersgate.

yoga at Virgin Active Classic Health Club, 200 Aldersgate. Dennis Publishing Ltd, 30 Cleveland Street, London

Dennis Publishing Ltd, 30 Cleveland Street, London W1T 4JD Te l: 020 7907 60 00 Fa x: 020 7907 6516 healthandfitnessonline.co.uk

Subscriptions prices: UK £29.99, Europe £55, Rest of the World £98 Subscriptions enquiries: 0844 499 1763; Overseas: +44 1795 592895 Email: healthandfitness@servicehelpline.co.uk Online subscriber service: Change your address, renew your subscription or report problems at subsinfo.co.uk EDITORIAL EDITOR MARY COMBER, mary_comber@dennis.co.uk ACTING CHIEF SUB-EDITOR EVE BOGGENPOEL, eve_boggenpoel@dennis.co.uk FITNESS EDITOR LUCY MILLER, lucy_miller@dennis.co.uk STAFF WRITER SIAN LEWIS, sian_lewis@dennis.co.uk ART EDITOR CLAIRE PUNTER, claire_punter@dennis.co.uk AGEDESIGNER LAURA PASSMORE, laura_passmore@dennis.co.uk INTERN EMMA WALL, hf_intern@dennis.co.uk INNT PUBLISHER NICOLA BATES GROUP PUBLISHER RUSSELL BLACKMAN GROUP MANAGING DIRECTOR IAN WESTWOOD ADVERTISING GROUP ADVERTISING MANAGER CLAUDIA NICOLETTI-DOWD,

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NEXT ISSUE ON SALE AUG 29, 2012

Printed in the UK by Polestar on behalf of Dennis Publishing Ltd. Distribution by Seymour Distribution Ltd, 2 East Poultry Avenue, London EC1A 9PT. Tel: 020 7429 4000

The health and fitness information presented in this magazine is intended as an educational resource and is not intended as a substitute for medical advice. Consult your doctor before performing any of the exercises in this book or any other exercise programme, particularly if you are pregnant, elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or discomfort and consult a medical expert. Neither the author of the information nor the producer nor distributors make any warranty of any kind in regard to the content of the information presented in this magazine.

Health & Fitness , copyright 2011 by Dennis Pu blishing Ltd. All rights reser ve d. Health & Fitness is a trademark and may not be used or reproduced in the UK or Republic of Ireland without the permission of Dennis Publishing Ltd. Health & Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the following terms: namely that it shall not without the written consent of the Publishers first given be lent, resold, hired out or otherwise disposed of by way of Tr ade at more than the recommended selling price shown on the cover and that it shall not be lent, resold or hired out in a mutilated condition or in any unauthorised co ve r by way of Tr ade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever.

FOR ALL LICENSING & SYNDICATION QUERIES, PLEASE CONTACT NICOLE ADAMS nicole_adams@dennis.co.uk, +44 (0)20 7907 6134

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On completing and submitting this competition, you will automatically be entered into a draw for one of these prizes. No correspondence will be entered into and the winners will be notified by post or email within 28 days of the closing date. The competition is not open to employees of Dennis Publishing or participating companies. No cash alternative will be offered. The prize (s) described are available at the date of publication. Events may occur that render the promotion or the awarding of the prize impossible due to reasons beyond Dennis Publishing’s (publisher of the relevant magazine) control, which may at its discretion vary or amend the promotion and the reader agrees that no liability shall be attached to

Dennis Publishing as a result thereof. Proof of emailing will not be accepted as proof

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eliminating contest (or ‘tie breaker’). Where for any reason there are more winners than prizes on offer, the Editor reserves the right to conduct a simple draw to determine the winner or winners of the prizes. Unless otherwise stated, entry to all competitions is restricted to entrants of 18 years of age or over. Names of winners will be available on receipt of a request enclosing a stamped self-addressed envelope to:

Competitions Manager, Dennis Publishing, 30 Cleveland St, London W1T 4JD. If the winner of a competition is unable to take up a prize for any reason, the Editor reserves the right to award it to an alternative winner, in which case the first winner chosen will not be eligible for any share of the prize whatsoever. The Editor’s decision is final and it is a condition of entry to any competition that the entrant agrees to be bound by

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The text paper in this magazine is totally chlorine free. The paper manufacturer has been independently certified in accordance with the rules of the Forest Stewardship Council.

The paper manufacturer has been independently certified in accordance with the rules of the Forest Stewardship
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interactive

About you Getting into shape after childbirth and ‘doing’ rather than ‘thinking’ Muscle magic muscles!
About you
Getting into shape after
childbirth and ‘doing’
rather than ‘thinking’
Muscle magic
muscles! I’m still toning up,
No kidding!
I have just read my first issue
of Health & Fitness magazine,
and am wondering why
and am finding the exercises
in H&F really helpful.
Bontle Mmereki, via email
I have recently started buying Health &
Fitness. I’ve had three children in the
past three years and, as a result, my
fitness and diet went out of the
window. Since reading H&F, I’ve learnt a
lot of helpful tips – such as the busy
mum breakfast tips – and I’m enjoying
reading the articles. H&F has helped
me slowly get back on track to a
healthier lifestyle. When I try the
workouts at home, my children like to
copy me doing the exercises – they’re
my little fitness buddies!
I
haven’t bought it before.
I recently lost four stone
in weight, getting back
into shape after having
my children. My husband
STAR
LETTER
devised a diet and exercise
programme for me, cutting
out cakes and crisps,
replacing them with protein
and healthy carbohydrates.
I started weight training,
Grand designs
G
d d
i
using the Wii Fit and even
bought a chin-up bar. I am
now nine stone and have
I am a grandmother of four
and I’d like to say how
Samantha Clayton, via email
W
WRITE IN AND WIN!
and papaya. Free from
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and parabens, they’re kind
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This month, Samantha wins
this trio of Good Things
beauty products. The scrub,
lotion and body butter are
packed with superfruit
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with the juicy fragrance of
goji berry, blueberry, kiwi fruit
an Dennis email hearing Publishing TO to or hf_letters@ from write US! you. to
inspirational I found the article
‘Get happier, smarter, fitter
and richer’ in the August issue
of H&F. I applied the advice to
‘do’ rather than ‘think’ and it
really does work. This advice
Send H&F, We dennis.co.uk TALK love
H&
Ltd,
the environment too. Visit Visit
Goodthingsbeauty. y.
com for more
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30 Cleveland Street,
is applicable to older people
like me who may have
become set in their ways.
London
W1T 4JD.
I shall certainly be buying
Health & Fitness in the future
for more great tips.
Marilyn Ebers, Surrey
z i a n g e a m f d Get fit bundle! Reader poll
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f
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Get fit bundle!
Reader poll
Shape up with our
walking and home
workout guides
n
What is your diet weakness?
Alcohol
20%
Sweets
Get the body you’ve always wanted with our easy
step-by-step guides. Walk Slim, devised by H&F fitness
expert and personal trainer Lucy Wyndham-Read, is an
in-depth plan for dropping weight as you pound the
pavements. The week-by-week guide is simple to
follow and fits in to a busy lifestyle. Combine this with our
best-selling Tone Up In 10 Minutes magbook and you’ll not only
lose weight, you’ll firm up, too. The 10-minute workouts are
perfect to do before work, or while you watch TV! There’s even
a meal plan to keep you energised and aid weight loss. Visit
Magbooks.com to buy these two Health & Fitness titles for just
£10 (they usually cost £6.96 each).
35%
Crisps
a
20%
Big portions
20%
Lack of routine
5%
This month’s reader poll question:
h
What diet plans have you tried?
To take part, please go to
healthandfitnessonline.co.uk
TAKE PART In spir e ot her s by sendin
g
yo ur fitn es s st or ie s, tr ai nin g ad vice and ev en t pict ur es
to us at hf_letters@dennis.co.uk. Or talk to us and other readers at facebook.com/HandFMagazine
/
8 Health & Fitness // healthandfitnessonline.co.uk
m
o
c
.
r
e
t
t
i
w
t

WORDS: Liz Hollis PHOTOGRAPHY: Shutterstock.com

hot topic

Looking in the mirror too often can make you unhappy Focus on a healthy body
Looking in
the mirror too
often can make
you unhappy
Focus on a healthy
body rather than
a perfect one
unhappy Focus on a healthy body rather than a perfect one BOOST YOUR BODY CONFIDENCE ■
BOOST YOUR BODY CONFIDENCE ■ Appreciate what your body can do, rather than criticise how
BOOST YOUR BODY
CONFIDENCE
■ Appreciate what your body can do,
rather than criticise how it looks. Set
confidence-boosting goals to ‘do’
something (run a marathon) rather than
‘be’ something (a dress size smaller).
■ Make a vision board of words and
pictures that make you feel positive
about yourself, says Cox.
■ Spend less time looking in the mirror.
Research shows the more you do it,
the more discontented you become.
■ Concentrate on being healthy, rather
than being a specific shape or size.
■ Stop comparing yourself to
unrealistic air-brushed images of
celebrities and models.

Te ll us wh at you think

Got an opinion? Have your say on our Facebook site, facebook.com/ HandFMagazine.

We’re talking about
We’re talking about

The body confidence crisis

A new report reveals more than half the British public has a negative body image. Why are we so down on ourselves?

D you think you’re fat? Do

o

you hate your thunder thighs or sagging boobs? Or maybe

your crow’s feet bother you?

If

you’re dismayed by your

your crow’s feet bother you? If you’re dismayed by your reflection, take heart from the knowledge

reflection, take heart from the knowledge that you’re not alone. Most people struggle to feel positive about their body as it fails to live up to their internalised social and cultural ‘ideal’. Recent findings from the All Party Parliamentary Group (APPG) on Body Image are deeply worrying. As many as 60 per cent of all adults feel ashamed of how they look. Meanwhile, young women and girls are also deeply affected. The report, drawn up in association with health and education charity Central YMCA, discovered that almost half of girls have been on a diet. But if the body confidence crisis is so widespread and so damaging, isn’t it time for a radical change in how we think about our bodies?

Unattainable ideal

We have become an appearance- obsessed society

celebrity – and it bears no resemblance to 95 per cent of people,’ he says. Cosmetic surgery rates have soared by almost 20 per cent since 2008, as people search for a quick fix to help them achieve this ideal look.

Time for positive action

But it seems we’re getting fed up of this unattainable perfection. Campaigners and MPs are calling for change – launching an awareness campaign, bodyimage.org.uk, and a kitemark scheme to persuade industry to use more realistic body images. Jayne Cox (jaynemcox.com), a life coach specialising in body image, says there’s much you can do to feel more positive. ‘My clients

as a means to happiness, and connect to something deeper – friends, family, good health. Thinking about what really matters to

I also encourage people to think more about what they “do” (for instance, healthy eating, exercise), rather than how they look.’ Time then to launch your own body confidence campaign by quieting the negative self-talk. Your body is an amazing machine to be appreciated, not loathed.

‘Body image dissatisfaction in the UK has

never been higher, particularly among young feel better when they stop using their body

people,’ says Jo Swinson MP, chair of the APPG. ‘The pressure to conform to the impossible body “ideals” we are bombarded

with, from advertising, magazines and on the you takes the focus away from body image.

catwalk, is overwhelming and damaging.’ Duncan Stephenson, from Central YMCA, says we have become an appearance- obsessed society, and this is leaving most of us feeling lacking. ‘Unfortunately, the “ideal” has been distorted because of cosmetic surgery, airbrushing and the cult of the thin

10 Health & Fitness // health andfitn essonl ine.co.uk

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Cut your travel time with the Link D8 from Tern. No more waiting around for buses or squeezing yourself onto a crowded tube, this

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Fitness news // Workout fixes // Expert advice MEDITATE FOR BETTER RUNNING SHAPE UP If
Fitness news // Workout fixes // Expert advice
MEDITATE
FOR BETTER
RUNNING
SHAPE UP
If you want to improve
your running technique,
endurance or enjoyment,
then sit down and think about it. Author
of Running with the Mind of Meditation
(Harmony, £12.99), Sakyong Mipham, does
just that. As a leader of meditative practice
Shambhala, and with nine marathons
under his belt, he believes running and
meditating share similar characteristics.
Running well requires focused breathing
and mindfulness – the basic principles of
meditation. So try meditating to control
your breathing and awareness
for more relaxed, focused
and pain-free running.
Fitness headlines p17
How consistent is your regime? p18
Your perfect pregnancy workout p20
Boost your bedroom fitness! p22
Health & Fitness 15
PERFORMANCE IS EVERYTHING Solgar has the range to prove it
PERFORMANCE IS EVERYTHING
Solgar has the range to prove it

TESSA SANDERSON

Olympic and Commonwealth Champion

ALLAN WELLS

Olympic and Commonwealth Champion

RONNIE DELANY

Olympic

Champion

and Commonwealth Champion RONNIE DELANY Olympic Champion Solgar Performance Range SOLGAR VITAMIN AND HERB essentials

Solgar Performance Range

RONNIE DELANY Olympic Champion Solgar Performance Range SOLGAR VITAMIN AND HERB essentials for life’s journey to
RONNIE DELANY Olympic Champion Solgar Performance Range SOLGAR VITAMIN AND HERB essentials for life’s journey to
RONNIE DELANY Olympic Champion Solgar Performance Range SOLGAR VITAMIN AND HERB essentials for life’s journey to
RONNIE DELANY Olympic Champion Solgar Performance Range SOLGAR VITAMIN AND HERB essentials for life’s journey to

SOLGAR VITAMIN AND HERB

essentials for life’s journey

to find your nearest stockist visit www.solgar.co.uk

AVAILABLE IN INDEPENDENT HEALTH FOOD STORES

SHAPE UP

WORDS: Emma Wall and Eve Boggenpoel PHOTOGRAPHY: PA Photos, Corbis.com * Source: Shockabsorber

fitness news

Train with your avatar If you’re struggling with workouts, training with a virtual partner could
Train with
your avatar
If you’re struggling with workouts,
training with a virtual partner could
be just what you
need. A new
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CELEB TALK
CE
GIRL POWER!
‘In the past, I was a
‘In the
Get on your bike and have fun with your
runner runner and kick-boxer.
I I
also also d did weight
mates by joining Stilettos on Wheels (SOW).
The UK’s first female-only mountain bike race
training. training These days,
series, it was created by a team of cycling-mad
I I
do do Pil Pilates, yoga and
a a
lot lot of of walking –
now now it’s it’ more about
feeling feeling good than
looking looking good.’
Gwen Gwen Stefani
friends to encourage more women to
take up cycling and get fit together.
The next event will be held at Stanmer Park,
Brighton, on September 8. See
stilettosonwheels.com
to sign up now.
on September 8. See stilettosonwheels.com to sign up now. the amount by which exercise 30% can
the amount by which exercise
the amount by which exercise

30%

can cut your risk of dying from

amount by which exercise 30% can cut your risk of dying from endometrial, colorectal and breast

endometrial, colorectal and breast cancers*.

of dying from endometrial, colorectal and breast cancers*. FITNESS BULLETIN ➜ HEALTH FOR WEALTH People who

FITNESS BULLETIN

HEALTH FOR WEALTH People who are unfit are more likely to have financial worries, says a new study by credit report firm Noddle. It shows that 17 per cent of British adults are ‘financially unfit’, with those in poor physical shape more likely to miss payments. On the other hand, those with very good fitness levels have less debt. Exercise boosts motivation and self-esteem, so you’re more likely to tackle any financial issues before they get out of hand.

PLAY TIME Teach your children the benefits of yoga. The new Zak and Zelda Wake Up app (iTunes, £1.49) takes children through gentle, fun and interactive yoga moves to help improve sleep, concentration and co-ordination. And, of course, getting the children interested means yoga can become a fun, family pursuit. Namaste!

JOG FOR LIFE Regular jogging increases life expectancy, says research from the Copenhagen City Heart Study. And you don’t even need to do that much. Running at a slow or average pace for one to two-and-a-half hours per week delivers optimum benefits, with the life expectancy of women increasing by 5.6 years and men by 6.2 years. That’s definitely worth it.

years and men by 6.2 years. That’s definitely worth it. Skechers GOrun Opt for style and

Skechers

GOrun

by 6.2 years. That’s definitely worth it. Skechers GOrun Opt for style and substance with Skechers

Opt for style and substance with Skechers GOrun. The latest version of the popular running trainer is lightweight and flexible, providing a mid-foot strike which promotes a more natural running style. They’ve been given a style upgrade this year, with the new limited edition collection featuring the flag colours of countries participating in London 2012. To try your hand at achieving a PB, get yours for £70; skechers.co.uk.

He al th & Fi tn ess 17

ARE YOU A

yo-yo exerciser?

If you work hard to get the body you want, only to let your training regime slip once you’ve reached your goal, you could be damaging your health

18 Health & Fitness // healthandfitnessonline.co.uk

SHAPE UP

WORDS: Felicity Cousins PHOTOGRAPHY: Superstock.co.uk, Shutterstock.com

Y ou’ve squatted, lunged and crunched your way to a beautiful beach body, but now your holiday’s over, you’re

tempted to take a break from exercise. And with autumn just around the corner, the lure of tights and raincoats may entice you to put off your training even longer – at least until the festive season prompts a

return to the gym for a party dress quick-fix. more fat at times of inactivity to prepare

If this stop-start approach to exercise sounds familiar, you may be a yo-yo exerciser – someone who shuns regular exercise for bursts of intense activity, to achieve a weight-loss goal. Yo-yo exercising is on the increase because our ‘get it quick’ society leads

women to think they can get instant results, on your heart if your body isn’t used to it.

believes Kathryn Freeland, managing director of Absolute Fitness. ‘Women exercise or diet intensively for a period, but it’s not sustainable so they stop,’ she says. ‘They also fail to set realistic goals for how often they can fit exercise into their week or think about what they will enjoy doing.’ It’s not surprising we’ve acquired this quick-fix attitude to exercise. We all want a great body now, not in a few months’ time, but this short-term approach can wreak havoc with your fitness, and your health. ‘There’s nothing wrong with “uppingyour exercise and then going back to your usual level, but giving up completely is damaging to your mental and emotional wellbeing,’ says Freeland. It’s disheartening to see your weight and energy levels yo-yo

along with your fitness regime and, without becomes part of your life.’

the consistent results of regular exercise, it’s easy to lack the motivation to return to your workouts.

Physical toll

Yo-yo exercising can have a negative effect on your body, too. Research published by the American Physiological Society shows that irregular exercise may mean you store

for the intense activity which follows. It’s well known that people who don’t take regular exercise have higher blood pressure and a higher percentage of body fat, and not only is this unhealthy, it’s difficult to reduce with short bursts of exercise. On top of this, intense exercise can also put a strain

The Office of National Statistics’ 2012 report, Obesity, Physical Activity and Diet, recommends that adults do at least 150 minutes of moderate-intensity activity

a week. But being sedentary for months

at a time then leaping into a new training regime doesn’t count, and won’t work in the long term. The fitter you are, the more energy you’ll expend during exercise, because you’ll be able to tolerate higher intensities for longer and can oxidise more fat. So, staying consistently fit will help shift the extra weight. As Hart says, ‘When you make wearing

a size 10 dress your priority, exercise will

be the first thing you ditch when you reach that goal. When you put your physical, emotional or mental health first, exercise

sports psychology

BREAKING THE BINGE CYCLE

Give yourself a goal It’s easier to jump out of bed into your trainers if you have a good reason to exercise, but try not to make it all about weight loss. Instead, focus on how you can become faster or stronger. Remember how great exercise makes you feel You may not enjoy the first run or the first plunge into the pool, but do you ever regret doing it? Exercise raises feel-good endorphins and will keep you positive and focused on what you want to achieve in all areas of your life. Enjoy it Mix it up and make it fun. Track your progress with a fitness app or fitness diary, or sign up for a race. You’ll soon see improvements, and the sense of achievement will keep you smiling. Keep moving Our bodies were not designed to be still! We are complex machines and need to keep moving to keep everything well-oiled. Get up every hour and move around for just 10 minutes – your body will thank you. Commit to yourself It’s your life and your body, so make time to rejuvenate both. Just half an hour a day will make a huge difference to how you look and feel – Coronation Street will never give you that. Give yourself a break Rest days are important – they’re when your body repairs muscle – just don’t let one day turn into months and if you do slip back into the old cycle, remember you are only one decision away from a healthier lifestyle. It’s your choice and no one else will make it for you.

Health & Fitness 19

fitness Q&A

brisk walk can be up enjoyed last right until your A trimester
brisk
walk
can
be
up enjoyed last
right
until
your
A trimester

back straight, bend your knees to slowly lower yourself. Hold and pull in your pelvic floor muscles (this is known as a kegel squeeze – simply imagine your are having to stop mid-pee).

Hold for a second, then release your pelvic floor muscles and push yourself back up to standing. Repeat 10 -15 times.squeeze – simply imagine your are having to stop mid-pee). Keeping arms wide and tummy pulled

Keeping arms wide and tummy pulled in, lower your chest towards the wall by bending your elbows out to the sides. When your arms are at right angles to the wall, hold for a second, then return to the starting position. Keep your tummy muscles pulled in at all times.and push yourself back up to standing. Repeat 10 -15 times. 3: The abdominal bridge Benefits:

3: The abdominal bridge Benefits: Keeps your core muscles strong, which will help protect your baby and support your back.

Kneel on all fours, keeping your back straight, with hands directly under shoulders, and knees directly under hips. Take a deep breath in and, aswhich will help protect your baby and support your back. 2: Wall press Benefits: Strengthens the

2: Wall press Benefits: Strengthens the Cooper’s ligaments which support your bust as it grows. It also tones and strengthens your upper body.

Stand facing a sturdy wall, at arms’ length away from it. Place your palms flat on the wallas it grows. It also tones and strengthens your upper body. and slightly wider than shoulder-width

and slightly wider than shoulder-width distance you breathe out, draw your navel to your spine,

apart at chest level. Your body should be in a

without arching your back. Hold this for several seconds, then slowly release. Repeat six times.

FITNESS

expert

y
y

Lucy

Wyndham-

Read tailors

exercise e

your pregnancy

plan

F rom relieving backache and fatigue to aiding a speedier fatigue labour, labour, the t
F rom relieving
backache and
fatigue to aiding a speedier
fatigue
labour, labour, the t benefits of staying
fit fit during during pregnancy are well
document documented. But, to reap the
rewards, rewards, it’s it’s vital you do the right
type type and and intensity inte of exercise for
your your stage stage of of pregnancy. Avoiding
exercises exercises or or activities a that may
cause cause you you and and your baby more harm
than than good good is is k key. Each trimester
presents presents different diffe physical
challenges challenges so so you need to tailor your
workouts workouts accordingly acco to get the
most most benefit. benefit. This will keep you in
tip-top tip-top condi condition and help keep
you you and and your your baby healthy over the
nine months. Here’s your plan
for a healthy fit pregnancy.

1ST TRIMESTER (WEEKS ONE-12)

For the next three months, your body will be going through an intense period of hormonal change. Morning sickness can be a problem and you’re likely to feel tired. Exercise might be the last thing you fancy doing but it’s a key way to re-energise and can prevent you reaching for that sugary snack for an energy boost. Some women find their breasts become more sensitive in the first trimester; if this is the case, avoid high-impact activity.

Your exercise prescription

Cardio: Aim to take a 20-30 minute gentle walk four to five times a week. This will help increase your energy levels and control pregnancy weight gain. Home circuit: This circuit is designed to work on the areas most affected by pregnancy, such as your core, back and pelvic muscles. Do this three times a week.

1: Plié squat and kegel squat Benefits: This helps increase your calorie burn, improves your posture, tones your legs and stregthens your pelvic floor muscles.

Stand with feet hip-distance apart, hands on hips and toes pointed out to a 45° angle. ° angle.

apart, hands on hips and toes pointed out to a 45 ° angle. Pull in your

Pull in your tummy muscles and, keeping your straight line from head to toe.

20 Health & Fitness // healthandfitnessonline.co.uk

PHOTOGRAPHY: Superstock.co.uk, Shutterstock.com

2ND TRIMESTER (WEEKS 13-27)

You’ll be showing physical signs of pregnancy now. As your baby bump grows, back pain can occur and your growing uterus can start to put pressure on your pelvic floor. It’s important to do exercises that help protect your back and

strengthen your pelvic floor, as well as continue Benefits: This move helps support your

10 BENEFITS of ante-natal exercise

1. Helps prevent excess body fat*

2. Keeps your core, pelvic and back muscles strong

3. Improves circulation which benefits your baby and minimises water retention and varicose veins

4. Promotes feel-good hormones

and helps keep self-esteem high

5. Fights off pregnancy fatigue

6. Speeds up postnatal recovery and helps get you back in shape

7. Can help aid a speedier labour

8. Helps ease constipation which is common during pregnancy

9. Can help promote better sleep

10.Prevents poor posture

* (Not weight. You will weigh more, due to the weight of your baby and an increase in the size of your bust.

3RD TRIMESTER (WEEKS 28-40)

You’re on the home stretch now! Your breasts and abdomen have grown and you may be slightly short of breath, as your uterus grows upwards, so your lungs have less room to expand. You may feel tired and emotional so it’s important to listen to your body during this trimester and tailor your exercise accordingly.

Your exercise prescription

Cardio: A 10-minute walk three times a week. Home circuit: Do this three times a week.

times a week. Home circuit: Do this three times a week. From your 2nd trimester workout:
times a week. Home circuit: Do this three times a week. From your 2nd trimester workout:
times a week. Home circuit: Do this three times a week. From your 2nd trimester workout:

From your 2nd trimester workout: standing pelvic tilts with kegel squeeze.

From your 2nd trimester workout: standing abdominal pull. If you have more energy, add extra walks, but enjoy the last trimester and take it easy.

Lucy Wyndham-Read is the author of The LWR Fast Fat Burning Method, designed to motivate busy women and get results fast. Lucy produces women’s fitness albums and apps, from running workouts to postnatal plans. Visit lwrfitness.com. Catch up with Lucy’s ucyucy ss fitness fitfitnesnesss tweets ttweeweetsts @lucywyndhamread. @lu@lucywcywyndyndhamhamrearead.d.

Health & Fitn
Health & Fitn

lift one foot off the floor hold for a second, then slowly lower your foot to the floor and release your abdominals. Alternate legs and repeat 10 times.

2: Standing pelvic tilt with kegel squeeze

repeat 10 times. 2: Standing pelvic tilt with kegel squeeze some form of aerobic exercise, such

some form of aerobic exercise, such as walking or swimming, to help maintain your energy levels and boost those feel-good hormones.

Your exercise prescription

back while still working your pelvic floor and abdominal muscles, which will help with delivery. Stand straight with your back against a sturdy wall and relax your spine.

Breathe in deeply and press the small of yourwith your back against a sturdy wall and relax your spine. Cardio: 15-25 minute gentle swim,

Cardio: 15-25 minute gentle swim, three times back into the wall. Hold, and at the same time

a week. This low-impact activity is perfect, as your weight is supported, relieving pain and stress on your joints. Home circuit: Do this three times a week.

pull in your pelvic floor muscles. Hold this for five seconds, then release your pelvic floor muscles and relax your spine. Repeat five times.

3: Standing abdominal pull Benefits: Tones and strengthens your deepest abdominal muscles, to keep your abs active and protect your back as your bump grows. Stand against a wall, bend your knees slightly and place your hands on your hips. Take a deep

slightly and place your hands on your hips. Take a deep 1: Leaning wall march Benefits:

1: Leaning wall march Benefits: Works deep into your core muscles and helps promote good upper body posture.

Stand with your back against a sturdy wall, with your feet several inches in front, kneesyour core muscles and helps promote good upper body posture. slightly bent and your arms down

slightly bent and your arms down by your sides. breath in and as you slowly exhale, pull your

Take a deep breath in and as you breathe out, navel tight to your spine. Hold this for several pull your navel to spine. At the same time, gently seconds, then slowly release. Repeat five times.by your sides. breath in and as you slowly exhale, pull your STAY SAFE Always check

STAY SAFE

Always check with your GP and midwife before you embark on any new exercise programme.

and midwife before you embark on any new exercise programme. Drink plenty of water to ensure

Drink plenty of water to ensure you’re properly hydrated. to ensure you’re properly hydrated.

Drink plenty of water to ensure you’re properly hydrated. We ar layers as your core body

Wear layers as your core body temperature is naturally warmer during pregnancy. It can also rise at a faster rate, so you can heat up quickly. Removing layers will help you control your temperature.

Apply the talk test principle while exercising – you should be able to talk throughout. If you can’t, you’re training too hard and should lighten the intensity.

you’re training too hard and should lighten the intensity. Listen to your body – it knows

Listen to your body – it knows best! If anything hurts, don’t do it. – it knows best! If anything hurts, don’t do it.

There are certain moves and types of exercise you should avoid:body – it knows best! If anything hurts, don’t do it. High-impact exercise can put extra

High-impact exercise can put extra pressure on your joints, breasts and uterus. If you are a regular runner, you may want to stick with it for the first two trimesters, but switch to walking or cross-training in the last trimester. In the later stages of pregnancy your body produces more of the hormone relaxin (to loosen joints), and this can make you more prone to injury. You should also avoid contact sports, horse riding, racquet sports and sports that require balance, such as rollerblading, skiing or ice skating.

balance, such as rollerblading, skiing or ice skating. I love high-energy gym work, but I’m heading
balance, such as rollerblading, skiing or ice skating. I love high-energy gym work, but I’m heading

I love high-energy gym work, but I’m

heading into my second trimester.

What workouts are suitable?

During pregnancy, scale back the intensity and work within your body’s limits. Safe cardio work in the gym includes elliptical training, treadmill walking and stationary bike riding. Many pregnant women favour the recumbent bike as it

provides back support. Weight training is ok, but t stick to lower weights and avoid machines with pads that press against your belly. For group classes, Pilates and yoga are great, but avoid moves where you lie on your back or stomach. Water aerobics is a favourite during pregnancy, as it’s refreshing and soothes aching joints. YMCA Club offers a range of one-to-one courses s for prenatal fitness. See ymcaclub.co.uk.

ELLIPTICAL TRAINING IS IDEAL DURING PREGNANCY
ELLIPTICAL
TRAINING IS
IDEAL DURING
PREGNANCY

Health & Fitness 21

10-minute tone-up BETTER SEX WORKOUT Improve life between the sheets with these ultra toning moves
10-minute tone-up
BETTER SEX WORKOUT
Improve life between the sheets
with these ultra toning moves
These
moves
tone
pelvic
floor your for will
more
help satisfaction.
W ant to put the spark back in
your love life? We have the
perfect workout to boost
your energy, build core
strength and increase flexibility. Try these
four moves and you’ll be swinging from the
chandeliers before you know it!
HOW TO DO IT
1. Corkscrew
Start with two minutes of gentle cardio to
warm up. This could be running up and
down the stairs, jogging on the spot or
doing jumping jacks. After your warm-up,
perform the following exercises in order
as a circuit, with no rest between each
exercise. Once you have finished the
circuit, rest for 30 seconds and then start
the sequence again. Aim to do three
circuits in total then cool down with
some more gentle cardio such as
marching on the spot, before stretching
the muscles you have used.
Works: Abs and pelvic muscles
Reps: 10
Lie on your back with your arms at your
sides and legs pointing straight up in the
air (a). Contract your abs and lift your hips
off the floor (b). Circle your legs to the
right once, then lower your hips to the
floor. Repeat on the other side by circling
your legs to the left. Do three sets of 10,
resting for 30-60 seconds between sets.

22 Health & Fitness // healthandfitnessonline.co.uk

SHAPE UP

WO RDS: Lucy Miller PHOTO GRAPHY: To m Wa rr y MODEL: Maria @ MOT Models CLOT HING: Clothing: Mika Daisy Shorts, £25 (polemotion.com); Dance It Out Ve st, £55 (sweatybetty.com); Tr ainers, Nike Ta tum Pr int Air Fo rce 1 Pr emium, £78 (liberty.co.uk); Cushion from Shanti Sundays, from £35 (shantisundays. com)

home workout

Shanti Sundays, from £35 (shantisundays. com) home workout 2. Bridge with pillo w Works: Hamstrings, quad

2. Bridge with

pillow

Works: Hamstrings, quads and glutes Reps: 10

Lie on your back with your arms at your side, knees bent and feet on floor. Place a pillow between your knees (a). Squeeze the pillow and lift your hips and lower back off the floor (b). Keep your weight evenly distributed between your feet and relax your neck. Pause, then exhale and lower your body back to the floor.

3. Side leg lift

Works: Abs, bum and thighs Reps: 10 each leg

Lie on your left side with your legs stacked on top of each other, resting on your left arm with your elbow directly under your shoulder. Place your right arm on the floor for support (a). Flex your right foot to 90°, squeeze your thigh and bum muscles and raise your right leg (b). Hold for one breath and lower, then repeat.

right leg (b) . Hold for one breath and lower, then repeat. 4. Cobra leg lift
4. Cobra leg lift Works: Back and pelvic muscles Reps: 10 each leg
4. Cobra leg lift
Works: Back and pelvic muscles
Reps: 10 each leg
leg lift Works: Back and pelvic muscles Reps: 10 each leg To tone your bust fo

To tone your bust for a sexier shape, go to tinyurl.com/HFFitBust

Lie face down with your palms by your shoulders and your elbows close to your sides. Lift your chest off the ground and look straight ahead (a). Lift your right leg as high as it will comfortably go (b). Pause, then exhale to lower. Repeat, lifting your left leg.

Health & Fitness 23

Nutrition tips //Diet advice // Food facts EAT SMART SMARTEAT SUN-KIND TOMATOES Protect your skin
Nutrition tips //Diet advice // Food facts
EAT SMART
SMARTEAT
SUN-KIND
TOMATOES
Protect your skin from
the signs of ageing with
lycopene-packed tomatoes.
New research by Newcastle University
has found that lycopene (the pigment
that makes tomatoes red and protects
them from excessive light damage)
could provide your skin with up to
33 per cent more protection against
sunburn. The researchers also found
that eating tomato paste provides your
skin with sun protection equivalent to an
SPF of 1.3. So eat a diet rich in tomatoes
for healthy, beautiful skin. Eat cooked
tomatoes for maximum benefits.
Food news p27
Natural fuel for fitness p28
Tast y Tuscan salad p30
Hot foods that burn fat p32
Olympic sprint-champ Marilyn Okoro p34
Easy portion control p36
Health & Fitness 25
WORDS: Emma
Margaret
PHOTOGRAPHY:
Danny Bird
WORDS:
Wall Bartlett.
PHOTOGRAPHY:
Superstock.co.uk

EAT SMART

WORDS: Emma Wall PHOTOGRAPHY: Corbis.com, PA Photos

nutrition news

Happy meals Contrary to what you read in the papers, the future’s bright for our
Happy meals
Contrary to what you read in the papers, the
future’s bright for our children when it comes to
healthy eating. According to a survey by food
brand Maggi, 93 per cent of children said they’d
rather cook than play video games or watch
TV. More than half of the mums surveyed said
teaching their children to cook was the best way
to spend quality time with them. Besides the
fun-factor, cooking together promotes healthy
eating, with almost two thirds of the children
understanding the importance of a balanced
diet and limiting junk food intake. To get your
little ones interested in cooking, give them their
own utensils – a saucepan, wooden spoon and
personalised apron make a great starter kit.
DIET BULLETIN
CRANBERRY GOODNESS
Cranberry juice plays an important
role in maintaining a healthy urinary
tract, but a new study from the
University of Wisconsin-Madison
suggests dried cranberries can be
beneficial too. A daily serving (30g)
of the unsweetened variety for two
weeks can reduce urinary tract
infections for up to six months.
BETTER BREAKFAST
Swap sugary mixers for
REPORTED!
Do something your body will
thank you for by joining Better
Breakfast Week (September 24-30).
Breakfast eaters are 30 per cent
less likely to be overweight, so find
inspiration for delicious brekkies
with recipes by celebrity chefs at
betterbrekkie.com. Rustle up
something healthy at home or
work, and help friends, family and
colleagues have a nutritious start
to the day.
crushed strawberries in your
Daiquiri by taking advantage
of the predicted
bumper crop this s
summer. Or, use Funkin’ nkin’
‘You should eat less
of everything – a little
bit less. I don’t want
to live a life where you
can’t have what you
want; it just makes
you want it more.’
Drew Barrymore
100% natural mixers; £3.99
FISH EYES
at Sainsbury’s.
The omega-3 fatty acid DHA, found
in fish, may prevent age-related
vision loss, says a study by the
University of Alberta, Canada. In
laboratory tests, DHA prevented the
build up of a toxin in the retina (back
of the eyes) that accumulates with
age and causes vision loss. Further
research is needed, but initial results
show it’s yet another plus on the
long list of omega-3 benefits.
ACTIVE WOMAN REFUEL
Want to know how the gorgeous Mel
Sykes keeps fit and fabulous over 40?
As a busy mum she works hard to
maintain a good diet and exercise
regime for a healthy body. By cutting
processed food from her diet and
working out three to four times per
week, she maintains an enviably trim
and toned figure. Mel also knows
the importance of helping her body
recover and refuel with the right mix
of supplements. If you’re training hard
like Mel, try Active Woman Refuel. It
provides a boost of energy and helps
avoid a post-workout slump. Available
from lloydspharmacy.co.uk; £21.99.
Health & Fitness 27

EAT SMART

FoFoodod

FOR FUEL

When it comes to sports nutrition, the natural approach is best

T here’s no doubt that sports drinks and energy gels offer a quick and easy way to fuel your muscles. However, a recent

survey by the National Hydration Council found that a staggering 11 million Brits guzzle sports drinks sitting at their desks, instead of using them properly – with exercise. When it comes to sports nutrition, latest research confirms natural foods are the winning option. ‘It’s always better from a performance point of view to eat “real” food first and then use supplements if you need to,’ says

health and performance nutritionist Matt Lovell (sportsnutritionvlog.com). Unless you’re endurance training or exercising for longer than 90 minutes, sports drinks can be self-defeating due to their high sugar content. ‘Real, unprocessed food can provide so many more nutritional benefits,’ says Lovell. The fibre, vitamins and minerals found in natural foods can’t be replicated in a sports drink, so start fuelling your body with natural goodness.

drink, so start fuelling your body with natural goodness. Green tea Not only is it refreshing

Green tea

Not only is it refreshing and great for fat burning, green tea can give you more energy and calm your nerves before a big race. It contains antioxidants, polyphenols (active plant nutrients) and catechins, which can help increase 24-hour energy expenditure and fat oxidation, according to a study in the American Journal of Clinical Nutrition. Green tea also raises levels of the chemicals dopamine and GABA in the brain, which both have a calming and focusing effect. It is one of only a few natural substances that do this, says Lovell, which makes it an important part of an athlete’s diet.

Dark chocolate

it an important part of an athlete’s diet. Dark ch ocolate Get a wide range of

Get a wide range of antioxidants in your diet to help you stay healthy and fit, says Lovell. Luckily for us this means dark chocolate is firmly on the menu, as it scores highly on the oxygen radical absorbance capacity (ORAC) scale – containing five and half times the antioxidants in blueberries, per 100g. The bioactive compounds tyramine and phenylethylamine found in chocolate can provide you with an energy boost for an intense exercise session. Dark chocolate (70 per cent cocoa), or cocoa nibs, contain fewer calories and more antioxidants than milk chocolate.

28 Health & Fitness // healthandfitnessonline.co.uk

EAT SMART

WORDS: Siân Lewis PHOTOGRAPHY: Danny Bird

Try workout see to one if fuel extra BEAT you of session your can these
Try workout see to one if fuel extra BEAT you of session your can these mile. IT! next go foods and the

healthier eating

Beetroot

We love beetroot because it’s pink – simple! But according to new research, it’s the ideal pre-run fuel. A study by St Louis University, US, found that eating beetroot helps rejuvenate sluggish muscles by raising blood nitrate levels. Nitrate widens blood vessels which, in turn, improves oxygen supply to your muscles. As a result, participants in the study were able to run for longer and faster than a group who’d snacked on cranberries. In a separate study at the University of Exeter, cyclists’ endurance increased by 19 per cent after drinking beetroot juice an hour before exercising. ‘Blood nitrate levels peak two to three hours after drinking beetroot juice, so time your training sessions accordingly,’ says Lovell.

so time your training sessions accordingly,’ says Lovell. Wa tercress Watercress can minimise the stress caused

Watercress

Watercress can minimise the stress caused to your body after a tough workout. This peppery salad leaf is packed with antioxidants, also scoring highly on the ORAC scale. Research by Edinburgh Napier University recently found that watercress can help restore energy levels and help combat the natural stress that exercise creates in the body. People who ate watercress two hours before a workout experienced less cellular damage after exercise. ‘To get the benefits, you’d need to eat an 85g portion of watercress (the size of small bag) every day you work out,’ says Lovell.

size of small bag) every day you work out,’ says Lovell. Bananas The humble banana is
size of small bag) every day you work out,’ says Lovell. Bananas The humble banana is

Bananas

The humble banana is a sports nutrition powerhouse. In a recent study by Appalachian State University in the US, bananas were just as effective as a carbohydrate sports drink for boosting cyclists’ performance. What sets bananas apart, however, is that they’re packed with antioxidants, fibre, potassium and vitamin B6, which is used by your body to convert proteins and carbohydrates into energy. Bananas also contain a healthier blend of sugars than sports drinks, which is more beneficial for the body. Potassium in bananas stimulates electrical impulses in your muscles to boost performance, while sodium works with potassium to give you a post-sweat electrolyte boost. Their easily digestible simple sugars provide energy quickly, so eat one 30-40 minutes before exercise. Plus, bananas come in their own packaging what’s not to love?

Health & Fitness 29

EAT SMART

RECIPE: Lyndon Gee ADDITIONAL WORDS: Emma Wall PHOTOGRAPHY: Gareth Sambidge

fast food

La dolce vita Enjoy the ta ste of Tu scany with this traditional Italian dish
La dolce vita
Enjoy the ta ste of Tu scany
with this traditional Italian dish
Cold-pressed
extra virgin olive
oil is packed with
polyphenols which
support heart, bone
and digestive health
PANZANELLA
Perfect for summer, this Tuscan salad
is made with stale bread, ripe
tomatoes, lots of vegetables and
heart-healthy olive oil. The bread
soaks up the juices, giving it a lovely
rich flavour and, if you use unsalted
Tuscan bread, it tastes even more
authentic. You leave it in the fridge
overnight, so it’s ideal for taking to
work the next day or on a picnic.
Preparation: 10 minutes
Chilling: three to 24 hours
Serves: 4
1. Add 75ml cold-pressed extra
virgin olive oil to a bowl with one
teaspoon of dried oregano and a
handful of roughly torn fresh basil
leaves, a handful of roughly chopped
fresh flat-leaf parsley and a good
pinch of salt and pepper.
2. Chop 500g of mixed ripe juicy
tomatoes, a 10cm chunk of
cucumber, one large red onion and
one yellow pepper, then add to the
olive oil mixture and mix well.
Ye llow peppers
are rich in
3. Tear half a stale ciabatta or sour
dough loaf (200-250g) into rough
cubes then toss into the tomato
mixture. Cover with clingfilm and
vitamin C and
antioxidant
carotenoids,
leave in the fridge, ideally overnight.
4. Give the panzanella a good mix,
Cucumber is a
good source of
phytonutrients,
antioxidants and
anti-inflammatory
flavonoids
then add a handful of fresh rocket or
salad leaves, toss and serve.
beneficial for
your skin
CHEF’S Great meat or fish. with of variety, capers, its or own add vinegar. tomatoes,
CHEF’S
Great
meat
or fish. with of
variety,
capers,
its or own add vinegar. tomatoes, a TIP or
on cherry
For mozzarella olives, grilled balsamic
dash
Nutri tip Don’t be tempted to use dried basil for this recipe, as you’ll lose
Nutri tip
Don’t be tempted to
use dried basil for this
recipe, as you’ll lose
out on the many
vitamins and minerals
in the fresh herb. It’s
easy to grow; place
on a light windowsill
or in a pot outside in
the summer and
water sparingly.

3 OF THE BEST

ARTISAN BREADS

Bakoven Organic 100% Dark Rye Genuine Sourdough Bread

£3.79; planetorganic.com Add crunch to your salad with this delicious sweet, nutty rye bread. It’s quite dense, so is perfect for soaking up the flavours of a salad dressing.

perfect for soaking up the flavours of a salad dressing. PAUL Pain aux Deux Olives £2.95;

PAUL Pain aux Deux

Olives £2.95; PAUL stores Crusty but light, this loaf will provide all the texture you need in Panzanella recipes.With an intense olive flavour and a hint of thyme, it’s also good dipped in olive oil or served with a tomato salad.

good dipped in olive oil or served with a tomato salad. Bread Shop Potato Crust Loaf

Bread Shop Potato Crust Loaf £2.95;

breadshop.co.uk This dense and moist bread has a rich, intense flavour, thanks to the addition of potatoes in

the recipe. The crunchy crust gives way to a silky smooth centre making it a really versatile

all-

rounder.

of potatoes in the recipe. The crunchy crust gives way to a silky smooth centre making
smooth centre making it a really versatile all- rounder. Fo r more healthy eating recipes, go

For more healthy eating recipes, go to tinyurl.com/HFRecipes

30 Health & Fitness // healthandfitnessonline.co.uk

ACHIEVE A SLIM & FIT BODY with Help from Hydroxycut Advanced i h H l
ACHIEVE A SLIM & FIT BODY with Help from Hydroxycut Advanced i h H l
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ACHIEVE A SLIM & FIT BODY with Help from Hydroxycut Advanced i h H l
ACHIEVE A
SLIM &
FIT BODY
with Help from Hydroxycut Advanced
i h H
l
f
H d
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Read labels before use. All trademarks are owned by their respective trademark owners and are used with permission. © 2012

labels before use. All trademarks are owned by their respective trad emark owners and are used
labels before use. All trademarks are owned by their respective trad emark owners and are used

EAT SMART

PHOTOGRAPHY: Superstock, Shutterstock.com

nutrition Q&A

TOP TIP Berries, grapes, olive oil, lemons and turmeric are also believed to have thermic
TOP
TIP
Berries,
grapes,
olive
oil,
lemons
and
turmeric
are
also
believed
to
have
thermic
properties.
TRY A LITTLE BIT
OF SPICE TO BOOST
YOUR METABOLISM

Protein has a greater thermic effect than drink a cup of green tea every two hours.

fats and carbohydrates because it takes longer to digest, using more energy. It also has a satiating effect, so will stave off hunger for longer. Spices such as black pepper and chilli are also effective. A Dutch study found that 10g of chilli per meal raises your body temperature straight after eating. The active compound capsaicin boosts metabolism, fat oxidation and may also reduce appetite. Black pepper contains piperine, a chemical that fires up your metabolism. It also increases the absorption of health-promoting nutrients passing through the lining of the gut. Another study, published in the Journal of Obesity, reported that the caffeine and catechin antioxidants in green tea work together to blast fat cells. Swiss scientists found thermogenesis in rats was increased by as much as 77 per cent with a green tea supplement. To reap the benefits, aim to

Coconut oil stimulates your metabolism by up to five per cent, according to research published in the American Journal of Clinical Nutrition. Medium-chain fatty acids in the oil are converted to energy easier than long-chain fatty acids – which occur in 98 per cent of animal and plant fats – so are less likely to be deposited in fat cells. Try replacing your regular cooking oil with coconut oil for healthy stir-fries, but use it sparingly as it’s high in calories. There are numerous thermogenic supplements on the market, but altering your diet is a safer and healthier way to promote fat burning. Exercise regularly, cut processed food from your diet, add some thermogenic foods and you’ll soon improve your metabolic rate.

foods and you’ll soon improve your metabolic rate. Amanda Hamilton is a nutritionist, health expert and

Amanda Hamilton is a nutritionist, health expert and author of three wellbeing books, who regularly features on BBC television and radio, GMTV and UKTV. She’s the founder and director of a retreat company. See amandahamilton.co.uk.

NUTRITION

expert

retreat company. See amandahamilton.co.uk. NUTRITION expert Switch your body to fat- burning mode with Amanda

Switch your body to fat- burning mode with Amanda Hamilton’s top tips

W ant to increase your fat-burning

potential? Then it might be time for you to up the temperature. Thermogenesis is the process of heat production in the body, which speeds up your metabolism and helps you burn more calories. The easiest way to raise your body’s core temperature is by exercising, but you can also do it through diet. All foods have a thermic effect, because your body burns energy, and therefore calories, during digestion. Approximately 10 per cent of your total calorie intake will be used to digest food. Some foods, such as celery, are believed to contain negative calories, because the energy needed to digest them outweighs the number they contain. But not all foods increase your metabolism. Research published in the journal Food and Nutrition found that processed food actually decreases your energy expenditure by 50 per cent, as the body digests processed foods quickly, burning less calories.

Hot stuff

Some foods raise your metabolism even higher, burning yet more calories. These include spices, protein, coconut oil and green tea. You can burn 40-100 extra calories a day by eating more of these foods. Good news if you’ve reached a plateau and want to lose extra pounds.

you’ve reached a plateau and want to lose extra pounds. I know flaxseed is healthy –
you’ve reached a plateau and want to lose extra pounds. I know flaxseed is healthy –

I know flaxseed is healthy –

how can I add it to my diet?

whole onto salads or add them to your cereal. Your body absorbs the beneficial nutrients from flaxseed more easily when it’s ground, so look for flaxseed meal or ground flaxseed. Add a tablespoon to smoothies, porridge or even biscuit or muffin recipes to increase their fibre content. You can also use flaxseed in place of flour in many gluten-free recipes,

Flaxseeds are little brown or golden seeds, also known as linseeds. They’re jam-packed with omega-3 fatty acids, fibre and magnesium and can help lower cholesterol levels and reduce the risk of stroke and heart attack. Sprinkle them

or in place of egg, when mixed with water, in vegan baking. Take two teaspoons of flaxseed oil daily as a

ADD FLAXSEED TO ANY DISH FOR A HEALTH BOOST
ADD FLAXSEED TO
ANY DISH FOR A
HEALTH BOOST

supplement, or drizzle over your food. You can also apply it topically as a treatment for skin conditions such as

eczema. It’s very versatile!

32 Health & Fitness // healthandfitnessonline.co.uk

ROSEMARY CONLEY CBE Work w ith the b est with a new career in diet
ROSEMARY CONLEY CBE Work w ith the b est with a new career in diet
ROSEMARY CONLEY CBE Work w ith the b est with a new career in diet
ROSEMARY CONLEY CBE
ROSEMARY CONLEY CBE
ROSEMARY CONLEY CBE Work w ith the b est with a new career in diet &
ROSEMARY CONLEY CBE Work w ith the b est with a new career in diet &
ROSEMARY CONLEY CBE Work w ith the b est with a new career in diet &
Work w ith the b est with a new career in diet & fitness Changing
Work w ith
the b est
with a new
career in
diet & fitness
Changing caree r from a lawyer
to a Rosemary Con ley Franchisee
has given me the
had been mi
fun factor that I
ssing before
Pictured, Rachel Row
ling, Franchisee for Dewsbury.

OPEN DAYS

Come and meet Rosemary and the team to talk through this rewarding opportunity! Call Heather to book your place and to receive your prospectus and free DVD.

www.rosemaryconley.com

OPEN DAY DATES

21 st September / 2 nd November 2012

Contact Heather on:

01509 622 005

FREE DVD
FREE DVD

heather.shaw@rosemaryconley.com

EATSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSMMMMMMMMAR EAT SMART

WORDS: Siân Lewis PHOTOGRAPHY: Shutterstock.com

diet diary

‘What I ate today’

MARILYN OKORO

The 800m GB gold medalist reveals how she’s been eenfue fuelling her body for the Olympics

how she’s been eenfue fuelling her body for the Olympics MARILYN SAYS: MARILYN SAYS: Jam ‘Jam
MARILYN SAYS: MARILYN SAYS:
MARILYN SAYS:
MARILYN SAYS:
Jam ‘Jam sandwiches with Cashew nuts white white bread are ‘I love cashew nuts –
Jam
‘Jam sandwiches with
Cashew nuts
white
white bread are
‘I love cashew nuts – and
they have to be salted! I think
ul
ultimate race-day
my body craves the salt because I
lose so much through sweat, so I tell
myself it’s OK to eat them. Nuts are
f fodder. I don’t eat
bread, but allow
m
myself this pre-race
ss snack because it’s
the perfect on-the-go snack.’
the perfect on-the-go snack.’
a
a quick source of
si simple carbs.’
Beetroot juice
Beet
‘Before every race
‘Before
I drink Beet It beetroot
juice (£1.69 for 250ml) or a
Beet It Beetroot Stamina
Shot (£1.89 for 70ml; both h
hollandandbarrett.com) )
to help increase my
endurance.’
a
DIETICIAN FIONA HUNTER
9/10
‘As an elite athlete, Marilyn needs to get the right
balance of nutrients to fuel her training and
optimise her performance on race day. Getting
vitamins and minerals from food is always preferable to using
supplements but, as Marilyn’s training regime is so intense, her
requirements are greater than normal which is why she needs
supplements. Her choice of food is extremely healthy, with a
good combination of protein and low-GI carbs and
plenty of fruit and veg. She could switch to Total 0%
Fat Greek Yoghurt, which is higher in protein than
other low-fat yoghurts with a drizzle of honey.’

‘I ‘I start start every every day d by taking my

supplements suppleme . My sports nutritionist, Mark Mark Lovell, Lov advises me to take super-concentrated
supplements
suppleme
. My sports nutritionist,
Mark Mark Lovell, Lov advises me to take
super-concentrated super-conc powder shots
made made from from
green and red fruits
green and red
and vegetables
and vegetables
. .
I I also also take take L Tyrosine
(£10.49 (£10.49 for for 250g, 250g, myprotein. m
pick pick me-up. me-up. For For breakfast, bre
muesli or porridge
with skimmed milk.
bananas
bananas

com) com) as as a a natural natural pre-workout p

I I at at lunch. lunch. I’ll I’ll have vegetables chicken or duck. chicken such
I I
at at lunch. lunch. I’ll I’ll have
vegetables
chicken or duck.
chicken
such such a as
‘Throughout ‘Thr
the day, I have
speed
such such a as ‘Throughout ‘Thr the day, I have speed whatever w I I have

whatever w

I I have have muesli or po with skimmed mil
I I
have have
muesli or po
with skimmed mil

Porridge Porridge gives gives me me energy en

through through a a long long training train

session session (9am-2pm), (9am-2pm), and

I I snack on nuts n when I get a break.
I I snack on
nuts n
when I get a break.

and

repeat repeat my my supplement routine after

training training to to help h speed up recovery.

‘I ‘I try try to to ea eat most of my carbs

salmon
salmon

with

vegetables and sweet potato

eat most of my carbs salmon with vegetables and sweet potato ‘In ‘In the the evening,

‘In ‘In the the evening, ev I keep carbs to a

minimum. minimum. I love to cook so I’ll have

carbs to a minimum. minimum. I love to cook so I’ll have If I’m feeling lazy,

If I’m feeling lazy, I’ll

make make Bolognese B or homemade burgers with be with beef mince. I love green
make make
Bolognese
B
or
homemade burgers
with be
with beef mince.
I love
green vegetables

broccoli, kale and spinach.

At

times times I get depressed about my portion sizes.

That That said, sa before a race I like to feel empty,

with with enough en energy in the tank to perform.

green tea to
green tea
to

speed up my metabolism and lots of water.

I I have hav to drink two litres of water on top of

I drink during training, as this is just

replacing water lost through sweat.’

Marilyn is working with Deep Heat and Deep Freeze to highlight the importance of warming up and cooling down do after a workout. Visit deep-heat.co.uk.

’
Ty rrell’s Spicy Coated Pe anuts
Ty rrell’s Spicy Coated Pe anuts

SWAP THIS FOR

Marilyn’s guilty pleasure

‘If I ever have a craving, it’s either for chips or cheesecake. When I last had a break from training, I had a major cheesecake addiction. Now I keep natural yoghurt in the fridge, and top it with fruit and nuts to satisfy my craving.’

Marilyn’s guilty pleasure

contains = 355 CALORIES, 18.3G SUGAR AND 12.8G SATURATED FAT PER 100G.

1
1

To sample Marilyn’s saintly dessert, try Total 0% Greek Yoghurt Split Pot with Raspberry & Pomegranate

– 85 calories and 0g fat per

100g. Top it with Tesco Trail Mix Cereal Topper – 135 calories and 2.8g saturated fat per 35g bag. You’ll save

a whopping 135 calories.

34 Health & Fitness // healthandfitnessonline.co.uk

EAT SMART

weight loss

CELEB TIP P
CELEB TIP P
CELEB TIP P ‘I’m not obsessive about t my diet, but the one thing I don’t
CELEB TIP P ‘I’m not obsessive about t my diet, but the one thing I don’t

‘I’m not obsessive about t my diet, but the one thing I don’t do is overeat. I can limit chocolate chip cookies to one or two.’ Jennifer Lopez

Boot Camp mp In a Bottle tle A big claim for something so small. ll
Boot Camp mp
In a Bottle tle
A big claim for something so small. ll
This is a totally natural weight-loss
product that aims to help you lose
an average of seven pounds in
seven days. The powdered meal
replacement supplement is made
from psyllium seeds and husks, is
free from sugar, wheat, gluten
and chemicals, and provides all
the vitamins and minerals your
body needs. It’s suggested you
used it for a week, but meal meal
replacement diets can
make you feel
lethargic and ill, so if
that sounds like too
much, try this every
now and then to help
cleanse your system.
£39.99 for 500g;
bootcampfoods.com.
Portion control We have all succumbed to mindless eating, but new research by Cornell University
Portion control
We have all succumbed to mindless eating,
but new research by Cornell University has
found a solution. Visual serving size markers in
your food can act as subconscious ‘stop
eating’ signs. When
dyed red crisps were
inserted at suggested
serving size intervals
in a tube of crisps,
people in the study ate
about 50 per cent less
than the control group
who had no visual
markers. Our advice?
Serve yourself a small
portion of crisps, then
hide the rest!
Got a weight- loss tip to share? Email us at hf_weightloss@ dennis.co.uk
Got a weight-
loss tip to share?
Email us at
hf_weightloss@
dennis.co.uk

20%

tip to share? Email us at hf_weightloss@ dennis.co.uk 20% is t h e a m o

is the amount of extra food you

m o u n t o f e x t r a f o o d

dish up when your food blends in with

the colour of the plate it’s served on.
the colour of the plate it’s served on.
BOOK REVIEW… SIX WEEKS TO OMG – Get Skinnier than All Your Friends by Venice
BOOK REVIEW…
SIX WEEKS TO OMG – Get
Skinnier than All Your Friends
by Venice A. Fulton (Michael
Joseph, £12.99)
some of the tips very
sensational, but dig
deeper and you find it
does offer sound advice
on the fundamentals of
reader is diverted from the truth about the
difficult journey of weight management
with quick fixes. Fulton also misuses
science; there’s little evidence that having
a
cold bath increases metabolism enough
Flying off the shelves, this diet book claims
to be a ‘plan that actually works’. It has
plenty of tips, but sports nutritionist Fulton
makes some unorthodox suggestions
– such as substituting broccoli with
cola or having a cold bath to boost your
metabolism. The book is simplistic, and
healthy eating and
exercise.
to aid weight loss, and skipping breakfast is
risky. The only way to lose weight and keep
it
off is to cut the calories and increase
Expert verdict from Dale Rees:
‘This book claims to hold all the answers
activity. Tailored support programmes can
help long-term weight loss, so speak to
to easy weight loss, but its bold statements your GP about seeing a dietician.’
can not only be quite unhealthy, but also
dangerous, when taken too literally. The
Dale Rees is a dietician and spokesperson
for the British Dietetic Association
For more weight-loss tips, go to tinyurl.com/HFDiet
36 Health & Fitness // healthandfitnessonline.co.uk
WORDS: Emma Wall. PHOTOGRAPHY: Shutterstock.com, Wenn.com
* SOURCE: Cornell University, New York

The Gym is moving outdoors Rat Race Urban Gym takes fitness out of the studio

The Gym is moving outdoors

Rat Race Urban Gym takes fitness out of the studio and puts it onto the streets of the UK’s cities: A one hour circuit training class for people of all abilities, the Urban Gym offers you a core body workout in a social and convenient setting, at locations nationwide.

With packages from £24/month, including entry to Rat Race’s legendary adventure events and discounts on kit, bikes and apparel from the acclaimed Rat Race Store, a Membership with Rat Race is a ticket to adventure from City to Summit.

CALLING ALL PERSONAL TRAINERS!

Rat Race is expanding its Urban Gym operation UK-wide on a Franchise basis. If you want to further your career in fitness, with flexible working hours and superb potential for earnings, please contact us to hear more.

You must be REPS Level 3 and be confident taking fitness classes, as well as willing to get involved in sales and marketing. To join the Rat Race and become an Urban Gym Instructor, email Head of Urban Gym Chris Johnstone at UrbanGym@RatRace.com.

Sign up for your FREE Urban Gym trial at www.RatRace.com

WORDS: Siân Lewis PHOTOGRAPHY: Shutterstock.com

Health news //Ask the doctor // Mind and body HEALTHY YOU COFFEE CURE Your daily
Health news //Ask the doctor // Mind and body
HEALTHY YOU
COFFEE CURE
Your daily coffee habit
could protect you from
the most common form
of skin cancer, according to a new
study in the journal Cancer
Research. Harvard scientists found
that drinking three or more cups of
coffee a day can lower your risk of
basal cell carcinoma by 20 per cent.
Caffeine is the beneficial ingredient,
helping the body kill off damaged
cells, compared to decaffeinated
coffee which doesn’t. Coffee is also
recommended for people with
diabetes and Parkinson’s disease,
but relying on it as a stimulant can
be detrimental to your health. Hold
the milk and sugar and opt for black
coffee to reap the benefits.
The latest health news p41
Top tips for a sparkling smile p42
How to handle noisy neighbours p44
Are you close to your father? p47
Nature’s best anti-ageing secrets p50
Health & Fitness 39

ADWEWMIXCONP 22-03-12

Shouldn’t

every woman

be a

ADWEWMIX CO NP 22-03-12 Shouldn’t every woman be a ? The UK’s No. 1 supplements for

?

ADWEWMIX CO NP 22-03-12 Shouldn’t every woman be a ? The UK’s No. 1 supplements for
ADWEWMIX CO NP 22-03-12 Shouldn’t every woman be a ? The UK’s No. 1 supplements for
ADWEWMIX CO NP 22-03-12 Shouldn’t every woman be a ? The UK’s No. 1 supplements for
ADWEWMIX CO NP 22-03-12 Shouldn’t every woman be a ? The UK’s No. 1 supplements for
ADWEWMIX CO NP 22-03-12 Shouldn’t every woman be a ? The UK’s No. 1 supplements for

The UK’s No. 1 supplements for women’s health

Whether you are looking to support all-round vitality, sport and fitness, or maintain health over
Whether you are looking to support all-round vitality, sport and fitness, or maintain health over 50
and beyond, the award winning Vitabiotics Wellwoman® range offers sensible, balanced formulae.
With 40 years experience, there’s no women’s supplement range more relied on than Vitabiotics.
women’s supplement range more relied on than Vitabiotics. Wellwoman supports From , Superdrug, Holland & Barrett,

Wellwoman supports

From
From
more relied on than Vitabiotics. Wellwoman supports From , Superdrug, Holland & Barrett, Lloydspharmacy, GNC,
more relied on than Vitabiotics. Wellwoman supports From , Superdrug, Holland & Barrett, Lloydspharmacy, GNC,

, Superdrug, Holland & Barrett,

Lloydspharmacy, GNC, supermarkets, health stores, independent pharmacies & www.vitabiotics.com

Vitamin supplements may benefit those with nutritionally inadequate diets. † Professor Beckett is not cited in the capacity of a health professional, but as a product inventor and former Chairman of Vitabiotics.

is not cited in the capacity of a health professional, but as a product inventor and
is not cited in the capacity of a health professional, but as a product inventor and

WORDS: Siân Lewis PHOTOGRAPHY: Shutterstock.com

health news

Brain drain HEALTHY YOU Address anxiety to boost your brain- power, say experts at Michigan
Brain drain
HEALTHY YOU
Address anxiety to boost your brain-
power, say experts at Michigan State
University in the US. Research data shows
that women suffering from anxiety
experience greater electrical activity in
the brain. When taking a test, anxious
women performed much worse as the
questions got harder, than women who
were not suffering anxiety. Researchers
suggest their worry was getting in the way
of completing the task. If you suffer with
anxiety, try turning your worries into
something positive. For instance, if you
feel out of your comfort zone, treat the
situation as an opportunity for growth and
self-improvement.
HEALTH BULLETIN
FOREST WORKOUT
Boost your mental health by going for
a jog outdoors, preferably surrounded
by grass and trees. A study by
Glasgow University compared the
stress levels of people working out in
natural environments and non-natural
environments such as the gym. People
exercising in areas surrounded by
grass and trees saw a 50 per cent
improvement in their mental health.
Check your blood pressure for free! ee!
BOUNCING BABIES
Breast-feeding mums who exercise
are not putting their babies at
risk, according to new research by
Birmingham University. Previous
research suggested that exercise can
affect the quality of breast milk and
result in babies not putting on enough
weight. However, this new study found
that, in most cases, babies of mothers
who exercised weighed more than
those fed by non-exercising mums.
Look out for ‘Pressure Stations’ at your
at your
local pharmacy, gym, church or
shopping centre during Know your ur Numbers! N b
Week, September 10-16; visit bpassoc.org.uk.
HEALTHY SLUMBER
Lack of sleep has the same impact on
your immune system as stress, say
scientists at the University of Surrey.
The researchers found that when
participants were sleep deprived,
their body clocks jumped out of sync
and their immune system kicked
into action. Sleep deprivation has
been linked to high blood pressure
and greater risk of infection, so
be sure to get enough zzzs!
TR AV EL WELL
T
W
We don’t always remember
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home, let alone on holiday.
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For more expert health advice and tips, go to tinyurl.com/HFHealth
Health & Fitness 41

HEALTHY YOU

WORDS: Jane Murphy PHOTOGRAPHY: Shutterstock.com

dental health

DIY dentist

Safeguard your smile – and save on dental bills – with the latest oral health solutions

N o one likes spending their hard-earned cash on trips to the dentist – least
N o one likes spending their
hard-earned cash on trips to
the dentist – least of all
when it’s bad news and you
3.
THE LAZY GIRL’S FLOSSER SER
If you can’t bear fiddly flossing, this this
gadget should make it easier. The e
AirFloss bursts air and water to clean clean
need work done. So increase your odds of
a pain-free visit by doing all you can to
look after your teeth and gums at home.
‘All dental disease is preventable, from
tooth rot to gingivitis,’ says cosmetic
dentist Dr Hap Gill of London’s Smile
in between your teeth. It takes kes less less
than 60 seconds, and studies ies show show
that, after a month, 96 per er cent cent of of
infrequent flossers were e using using it it at at
Studio (smilestudio.co.uk). And the
following products are here to help.
least four days a
Philips Sonicare Air Floss, Floss,
£85.49, John Lewis
1.
THE BEST TOOTHBRUSH
TOOTHBRUSH
4. THE ALCOHOL-FREE
6. THE ORAL PROBIOTIC
After seven years of clinical trials, Oral-B
ars of clinical trials, Oral-B
MOUTHWASH
has come up with ith the the TRiZone TRiZone brush brush
If you like that fresh-mouth feeling, , try
range. With a power ower tip tip for for hard-to- hard-to-
Listerine’s new Total Care Zero. ero. It It
reach teeth, stationary ationary bristles bristles and and
power pulses for or thorough thorough cleaning cleaning
and wide sweeping ping bristles bristles for for getting getting
between teeth, , it it removes removes 100 100
per cent more plaque plaque than than a a
manual brush.
Oral-B
TriZone, from
£49.95, Boots
contains fluoride and helps fight fight
plaque and gingivitis. We love ve
it because it’s alcohol free,
so doesn’t have a harsh
taste. Plus, some experts say ay
alcohol-based mouthwashes es
dry the mouth too much.
Listerine Total Care Zero,
£4.54, all major retailers
Apparently it’s not just our gut that can
benefit from good bacteria. Oraldiet is
a probiotic lozenge that contains the
bacteria lactobacillus reuteri which binds
to saliva, helping fight bad breath. It also
contains aloe vera and
xylitol to protect
against gum disease,
tooth decay and
mouth ulcers.
Oraldiet, £6.49,
revital.co.uk
2. THE DESENSITISING PASTE
5. THE PROTECTIVE SHIELD
7. THE WHITENER
Colgate’s new toothpaste could help the
56 per cent of UK people who suffer with
sensitive teeth. It contains calcium
carbonate and Pro-Argin to strengthen
tooth enamel and relieve pain. You’ll be
eating frozen yoghurt again in no time!
Colgate Sensitive Pro-Relief, £3.56, all
major retailers, or get a free sample
from colgatesensitive
prorelief.
co.uk
‘Once teeth have erupted from the gums,
it’s impossible to nourish them hem from from the the
inside,’ says Gill. ‘But you can an
Having your teeth cosmetically whitened
can set you back a small fortune. The
feed and protect them topically pically
A-list secret? Whitening strips. ‘They’re
easy e to use and have an immediate
with a liquid calcium, phosphate phate
bleaching b
effect,’ says Gill. ‘Celebrities
and fluoride paste. MI Paste e is is a a
wear w them in the green en
new product that strengthens ens
and protects teeth, improves es
saliva flow and lowers acidity. ty.
room ro before their
TV T appearances!’
Crest Cr 3D Whitestrips, s,
Apply it at night after brushing.’ ing.’
£12.95 £1
for 10 strips,
MI Paste, £12.88, Amazon, or or
from your dentist
whitestrips4you. wh
co.uk co.
or or from your dentist whitestrips4you. wh co.uk co. BOOS T YOUR ORAL HEALTH ‘This sounds
or or from your dentist whitestrips4you. wh co.uk co. BOOS T YOUR ORAL HEALTH ‘This sounds

BOOST YOUR ORAL HEALTH

‘This sounds like simple advice – and it is,’ says Gill. ‘But still people just don’t do it.’

Br ush tw ice a day, for two minutes. Before bed is crucial as saliva, which protects your teeth during the day, dr ies up at night.

Floss every time you clean your teeth. Forty per cent of teeth surfaces are hidden between your teeth, and it’s here that

most gum disease and cavities originate. See your dentist regularly – at least every year to 18 months.

Limit your sugar intake to mealtimes only. It’s not the amount of sugar, it’s the frequency of intake that does the damage.

42 Health & Fitness // healthandfitnessonline.co.uk

PHOTOGRAPHY: Superstock.co.uk , Shutterstock.co.uk

health Q&A

Superstock.co.uk , Shutterstock.co.uk health Q&A H E A L T H expert n HEALTHY YOU HEALTHY

HEALTH

expert

n HEALTHY YOU HEALTHY YOU
n
HEALTHY YOU
HEALTHY YOU

Dr Dr Mark Ma Atkinson

offers offers his advice

on on how to deal

with wi noisy

neighbours

T hree million Brits are NOISE ANNOYS BUT IT HELPS TO KEEP THE PROBLEM IN
T hree million
Brits are
NOISE ANNOYS
BUT IT HELPS TO
KEEP THE PROBLEM
IN PERSPECTIVE
the th garden – makes the
problem seem a
whole lot worse.
Could mediation help?
Take action
Other people’s noise may seem beyond your
control. According to the Which? report, 36
neighbours do nothing to address the
problem. But, there’s plenty you can do.
First, try talking to your neighbours in a calm
and measured way. Keep a note of when the
noise occurred and how it affected you and
ask them politely to ‘keep it down’ in future.
After all, there’s a good chance they have no
idea how noisy they’re being.
If the problem persists, continue to keep an
incident diary. Try talking to other neighbours
If you can’t settle the matter between you,
you could try a free mediation service. Your
neighbour must agree to attend, too. Find
out more at civilmediation.justice.gov.uk.
Help yourself
In the meantime, try not to ‘catastrophise’ and
assume that the disturbance will go on forever.
It won’t. Note how many other sounds go on
around you that don’t disturb you because
your mind just drowns them out. Could you do
the same with your neighbour’s noise? Are you
to see if they’ve also been affected, so you can just expecting to notice it more? And be aware
how much your own noise could disturb your
neighbours. You’re not doing it on purpose,
so perhaps they’re not deliberately trying
to annoy you either.’

noisy noisy neighbours, according

take action together. Then get in touch with your local authority’s environmental health department, which has a duty to investigate on your behalf. If the noisy neighbours are tenants or leaseholders, explain the problem to the landlord or freeholder, who may also take action. Remember – you shouldn’t have to suffer like this.

Dr Mark Atkinson is a medical doctor, lifestyle medicine expert and author of True Happiness (Piatkus, £14.99). For a consultation, or to attend his workshops, visit drmarkatkinson.com.

TRY NATURAL INSECT REPELLENT t s the e has
TRY NATURAL
INSECT
REPELLENT
t
s the
e
has

to six hours. If you do get bitten, there are two

homeopathic remedies available. If the bite is red, swollen, shiny and warm to touch, try Apis 30,

a

perfect antidote to insect bites. If the bite has

remedy that comes from honeybees – it’s the

a blue/purple hue and feels cold to touch, ,

try Ledum 30. This plant-based remedy is ideal for bites and any puncture wounds

with bruising. You can find both remedies s

in

strug struggling to cope with

to to a a recent r survey by

Which Which? Legal Services.

And And if if you’re among them,

you’ll you’ll already al know that

summer summe – when the children

are are on on holiday, h windows are

left left open ope and barely a

weekend weeken passes without

someone someo having a party in

How noise affects us

While a one-off raucous party can be irritating, per cent of people who suffer from disruptive

it’s unlikely to have any long-term effect on your wellbeing. However, if you’re regularly disturbed by noisy neighbours, the effects can do serious harm to your health and quality of life. Constantly having to listen to somebody else’s thumping music, arguments or attempts at DIY can lead to lack of sleep and leave your body in a state of chronic stress, which raises blood pressure and increases your risk of heart attack or stroke. Concentration levels may also suffer, hindering performance at work. And because you’re feeling angry and irritable all the time, you’re more likely to argue with your partner. What’s more, when the problem is persistent, you may end up feeling stressed and anxious even when there isn’t any noise – simply because you’re living in dread, anticipating it starting up again.

I always suffer badly with mosquito

bites. Are there any natural remedies

to prevent or lessen the symptoms?

any natural remedies to prevent or lessen the symptoms? Mosquito bites are uncomfortable at best, but

Mosquito bites are uncomfortable at best, but they can also be quite painful. The Centre for Disease Control in the US names lemon eucalyptus oil as one of the most effective natural mosquito repellents. Apply a few drops of oil onto your skin or clothes and you’ll have protection from mosquitos for up

44 Health & Fitness // healthandfitnessonline.co.uk

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Smith (Airports) & pharmacies everywhere. “Using Cirrus products has been great for me. Having less
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“Using Cirrus products has been great for me. Having less ear infections and fewer irritations helps me to train to my full potential and not take time out, helping me achieve my dreams”. Joanne Jackson

Water can be a real pain in the ear!

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skin in the canal, allowing bacteria or fungi to penetrate. BioEars TM Antimicrobial, reusable soft silicone
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BioEars TM

Antimicrobial, reusable soft silicone earplugs Ideal for protecting your ears whilst swimming, helping to reduce
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Tel: +44 (0)1304 620199

HEALTHY YOU

PHOTOGRAPHY: Shutterstock.com

psychology

HEALTHY YOU PHOTOGRAPHY: Shutterstock.com psychology valuable relationship with him now. Set aside time to see him

valuable relationship with him now. Set aside time to see him every month, and make it an opportunity to find out more about him.

Mostly Cs – you worship your dad. Chances are he’s always been a strong and loving presence and, as an adult, there aren’t many men who can match him. If you’re lucky, you’ve found a stable relationship, but if you really idolise your dad, you may struggle to find a man who seems ‘good enough’. Make it better: Take some time to feel gratitude for your upbringing, but try to see your dad in a more rounded way – remember the times he’s been angry or critical, too. Learning to see him as a flawed human being, like anyone else, can be healing.

Mostly Ds – you want your dad’s approval, but you feel wary of him too. He may be unpredictable, prone to outbursts with strong opinions but, equally, he’s capable of love and generosity. How you relate to him depends on whether you understand his ups and downs, or whether you take them to heart. Make it better: Your dad can be volatile – knowing this will help you keep a distance from his moods. But you’re an adult now – if he has a temper tantrum, simply walk away. Try instead to focus on his positive qualities.

DOTING OR DISTANT?

1. Your dad suggests the two of you go out

for a meal tonight. What’s your reaction?

a. You’re stunned.

b. You feel irritated – you’re too busy.

c. You’re touched.

d. You’re intrigued.

2.

You take your new man to meet your dad.

How are you feeling on the way there?

a. You hope your dad won’t embarrass you.

b. Fine – your dad’s opinions are his own.

c. Excited – your dad will be happy.

d. Nervous – your dad might not like him.

3.

You have a radical new haircut. What’s

your dad likely to say?

a. He’ll probably criticise it.

b. What does it matter? You’re an adult.

c. He’ll be positive, whatever he thinks.

d. He’s likely to make some kind of joke.

4.

You’d like your dad to be more…

a. Confident and easy-going.

b. Distant – you want your own life.

c. Open with you about himself.

d. Consistent.

5.

When your parents argue, you feel…

a. Sorry for your mum.

b. Indifferent.

c. Protective of your dad.

d. Worried.

Health & Fitness 47

Fathers

and

daughters

Our relationship with our father can be just as strong as any maternal bond, says Charlotte Haigh-MacNeil

A quick straw poll of my friends reveals our

mothers seem to affect our emotional lives

in a more obvious way than our fathers – it’s

our mums we argue with, but also who we turn to for advice. However, our relationship

with our fathers affects us as well, even if it

is more low-key. After all, your father is the first man you know, and your relationship with him can have a strong influence on how you view

men. Similarly, he can affect your self-esteem:

if, when you were growing up, your dad told

you you were gorgeous (even when you had spots or puppy fat), experts believe you’re more likely to have a healthy body image. Take our quick quiz (right) to find out how you view your relationship with your dad.

Score:

Mostly As – you’re a bit disappointed in your dad. As a girl, you yearned for a father you could look up to, and often felt let down. As an adult, you feel sad about the emotional distance that has been created. You may find you’re drawn to men who need sorting out – many therapists believe you subconsciously try to resolve problems with your parents in your romantic attachments. Make it better: Let go of expectations and try to accept your dad for who he is. Ask him questions about his life – he may open up a little, which could give you insight and help you understand why he’s the man he is.

Mostly Bs – you’ve given up a little on your father. Perhaps he wasn’t around – physically or emotionally – in your childhood; you feel now that you don’t want to get closer, and that his opinions matter little in your life. Make it better: However your father was in the past, you can still find a way to have a

father was in the past, you can still find a way to have a FIX YOURSELF
father was in the past, you can still find a way to have a FIX YOURSELF

FIX YOURSELF

This month, I’m reading The Fix by Damian Thompson (Collins, £11.60), which challenges what we think we know about addiction. A former alcoholic and prescription drug

addict, Thompson questions whether addiction really should be seen as a disease, or whether breaking free of it is a matter of marshalling our own free will. He also looks at the rising

addiction to technology and social media, arguing society’s priming us to get hooked. A controversial, intriguing read that may have you questioning some of your own habits.

promotion

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It’s not just fruit and veg that’s pesticide-free – these health and beauty essentials will be kind to your body and the environment

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Cleanse and protect your hair from harsh sunlight, salt and chlorine, with fresh-smelling ginger and citrus essential oils in Green People’s natural, organic UV defence shampoo and conditioner. These new, natural hair care products have no SLS/SLES, parabens or phthalates, and will restore lack-lustre hair and guard against product build-up and UV damage. £9.99; greenpeople.co.uk

2 DR BRONNER’S

Dr Bronner’s new Green Tea soap has more antioxidants than vitamins A, C and E combined, and has long been used to fight blemishes, reduce redness and calm irritation. This invigorating, fair- trade liquid soap, made with organic oils and green tea extracts, can be used in 18 different ways to clean almost anything. 18-in-1 Hemp Green Tea £5.49; feelunique.com

anything. 18-in-1 He mp Green Tea £5.49; feelunique.com 3 JASÖN The perfect moisturiser to keep your

3 JASÖN

The perfect moisturiser to keep your sun-kissed skin soft and dewy. With 84 per cent organic aloe vera that naturally delivers deep, long-lasting moisturisation and calms irritated skin, you can prolong your tan long after your holiday is over. Natural sweet almond oil and vitamin E instantly soothe sore, sun damaged and newly shaven skin. £7.29; jasonnaturalcare.co.uk

4 NATRACARE

A pioneer in organic feminine hygiene, Natracare was first to offer all-cotton tampons and non-chlorine-bleached organic panty liners and pads. Conventionally grown cotton uses more insecticides than other crops, so opt for organic cotton. Available from Waitrose, health food stores and pharmacies. Natracare Regular, Non-Applicator Tampons £2.79; natracare.com

5 HIGHER NATURE

Wild pomegranate balsamic vinegar is the perfect ‘gourmet’ condiment, with a rich, tangy-sweet taste and naturally nutritious ‘mother’. Organically harvested from wild European pomegranates, it is 100% certified organic by The Soil Association. For the complete range of delicious organic oils, seeds and butters visit Higher Nature. £14.90; highernature.com

6 ORGANIC VILLAGE

Packed with antioxidants, anti- inflammatory goodness, vitamins and nutrients, Purple Carrot Juice is the perfect addition to your fitness regime. Purple ‘heritage’ carrots are prized for their flavour and health benefits. Deliciously sweet, this first-pressed juice is not made from concentrate and has no added water, salt or sugar. £3.49; organicvillage.org

7 TOTAL NUTRITION

This fast-acting nutritional formula made from organic food sources has been specifically designed for optimal absorption. High in antioxidant and detoxifying nutrients and enzymes, each scoop provides effective support for active modern lifestyles. Try it mixed with fruit juice or, for a delicious treat, add it to smoothies. £15.65; hollandandbarrett.com

HEALTHY YOU

WORDS: Siân Lewis PHOTOGRAPHY: Superstock.co.uk, PA Photos * SOURCE: Study by EauThermale Avène

beauty

Bee lovely This summer, do your bit for British bees and support the Neal’s Yard
Bee lovely
This summer, do your bit for British bees and
support the Neal’s Yard Bee Lovely campaign.
One pound from the sale of every product
in the Bee Lovely range – including Bath &
Shower Gel, Body Lotion, Hand Wash and
Hand Cream – goes to worthy bee-protection
charities. The Soil Assocation-certified range
is made with bee-friendly organic honey and
orange and mandarin essential oils. Products
cost between £6.50 and £21 and not
only look good, but smell divine. Visit
nealsyardremedies.com/bee-lovely to find
out more about the campaign, and sign the
petition to ban the use of powerful pesticides
in the UK, which are harmful to our bees.
CELEBRITY TY
FAVO URITE TE
‘Olive and macadamia
ia
oils are really good for
or
your complexion. I
incorporate them into o
a homemade scrub
with grapefruit juice
and sea salt,’ says Cate ate
Blanchett. Try Pukka
Herbs Balancing Day
Cream with organic rose ose
and macadamia oil to o
condition lack-lustre skin skin
(£25 for 50ml;
pukkaherbs.com).
55 per cent of people in the UK
suffer with hyper-pigmentation* –
a darkening of areas of the skin caused by
increased melanin. Try Avène’s new
D-Pigment treatment to lighten skin without
harsh chemicals (£35, 30ml; avene.co.uk).
OF
3 THE
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Australian Native
Lily Lolo Natural Lipsticks,
Botanicals
Fake Bake Sport
Daily Tan,
£7.99; LILYLOLO.CO.UK
Volumising,
£95 FOR 100ML; JOMALONE.COM
These vitamin E-enriched lipsticks, from
British mineral makeup-brand Lily Lolo,
nourish your lips with a splash of colour.
Rosemary
soothes
chapped lips,
and the ethically
sourced
minerals are
kind to skin.
Strengthening
Shampoo,
£7.50; MARKSANDSPENCER.COM
Treat your hair to an
antioxidant boost. Free
from sulphates and other
chemical nasties, it’s
pricey, but so worth it.
It’ll give body to fine
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This daily tanning
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a gradual glow that will
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to hydrate, it also firms
your skin to give your
already toned limbs
extra suppleness.
Health & Fitness 49

WORDS: Siân Lewis PHOTOGRAPHY: Shutterstock.com

beauty

Natural anti-agers Harness the anti-ageing power of nature’s best ingredients Silica Orange essential oil T
Natural anti-agers
Harness the anti-ageing power of nature’s best ingredients
Silica
Orange essential oil
T here’s a time in all
our lives when we
start reaching for
the anti-ageing cream. Ageing
is an inevitable process, but
there’s no need to plaster
your skin with harsh, synthetic
chemicals. Mother Nature
holds the answer to plumper,
smoother and more youthful
skin, and skincare companies
are taking advantage of this.
Here are five of the best
new, all-natural, anti-
ageing solutions.
Guzzle mineral water to hydrate your skin
from within, but save some to splash on your
face. Bog standard tap water won’t cut it,
but mineral water, with its high silica content,
helps strengthen and restore skin cells and
encourages collagen production. It supports
skin hydration and protects against UV
damage, too. Use mineral water as a toner
or
to wash your face morning and night. It’s
a
simple tweak to your beauty regime that’ll
make a big difference. Silica skin supplements
also help to protect your skin from the inside.
Try: Nephria Jade Activating Cream,
£45; nephria.co.uk, or Geoskincare
Light Moisturiser, £27.50; thenatural
skincarecompany.co.uk.
The sweet and heady aromas of orange
essential oils make them a popular fragrance
for natural beauty products. Orange blossom
oil comes from the orange flower, while sweet
orange oil is taken from orange peel. The oils
are rich in anti-ageing vitamin C, which boosts
collagen production and skin elasticity. When
massaged in, the antioxidant-rich vitamin also
helps detoxify the lymphatic system. Orange
essential oils are anti-inflammatory and
antiseptic, too, so are ideal for acne sufferers.
Try: Pure Lochside Orange & Echinacea
Toner, £22; purelochside.com, or Neal’s
Yard Honey and Orange Facial Scrub,
£14.80; nealsyard
remedies.com.
Sea buckthorn
Avocado oil
Coffee berries
Packed with six different fat-soluble vitamins
– A, K, E, C, B1 and B2 – and folic acid, plus
omega-7 and flavonoid antioxidants, sea
buckthorn extract is an anti-ageing hero.
Great for sunburnt, dry and maturing skin,
it supports your skin’s healing process and
Mashed avocado is an effective DIY face mask, Caffeine is regularly used in lotions for firming
as
avocado oil helps fight the signs of ageing.
Packed with vitamin E, a powerful antioxidant,
avocado oil detoxifies the skin and fights free
radicals. Unlike many oils, avocado penetrates
the skin to a deeper level, assisting skin cell
restores elasticity and firmness. Sea buckthorn regeneration. It also helps skin cells retain
is one of the richest natural sources of
beta-carotene, which gives the oil its orange
colour, and will give your skin a bronzed
appearance if applied in a high concentration.
water, so is ideal for dry skin conditions,
including psoriasis. Avocado oil contains high
levels of plant fats called sterols, which can
reduce sun damage, age spots and scarring.
Try: Weleda Sea Buckthorn Replenishing Try: JASÖN Age Renewal Vitamin E
Body Lotion, £15.95; weleda.co.uk, or
Lebelle Rose Face Serum, £30;
lebelleskincare.com.
Crème, £8.99; jasonnaturalcare.co.uk,
or Antipodes Avocado Pear Nourishing
Night Cream, £29.69; naturisimo.com.
and toning the skin, but the whole coffee fruit
has superior anti-ageing properties. Patented
as CoffeeBerry, the extract is three times more
efficient than green tea at fighting free
radicals, making it the most potent ingredient
on the ORAC (oxygen radical absorbance
capacity) antioxidant scale. As an ingredient
in cosmetics, it’s used to prevent cellular
damage caused by UV rays. Clinical studies
have shown it also improves skin smoothness
and reduces the appearance of wrinkles.
Try: Priori CoffeeBerry Natraceuticals
Tightening Serum, £53.50;
cosmeceuticals.co.uk.
50 Health & Fitness
HEALTHY YOU

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insider secrets

insider secrets We’ve tracked down the A-listers’ gurus and asked them to share their secrets, so
insider secrets We’ve tracked down the A-listers’ gurus and asked them to share their secrets, so

We’ve tracked down the A-listers’ gurus and asked them to share their secrets, so you too can have a body with star quality…

WORDS: Jo Ebsworth

them to share their secrets, so you too can have a body with star quality… WORDS:

Health & Fitness 55

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and
t they turn to James es
Duigan, personal trainer trainer
and co-founder of f
Actr
Try So
Bodyism (bodyism.com) .com)
for 50
– acclaimed as London’s ndon’s
most luxurio
most luxurious gym since it moved to
oved to
the beautiful Bulgari Hotel in Knightsbridge. bridge.
Duigan and his team specialise in creating
long, lean, athletic bodies through a
combination of exercise, a ‘clean and lean’
diet, and bespoke supplements designed to
strip fat and enhance health. Duigan is also
currently whipping actress Holly Valance
into shape for her wedding next year.
Pssst!
Here are Duigan’s top shape-up
tips for a beautiful, healthy body
Do this:
I love disco lunges because they target
so many muscles in the body, to give you
long, lean legs and beautiful posture. To do
them, stand tall with hands by your sides,
then lunge forward with your right foot and
simultaneously raise both arms up above
your head, keeping your arms straight.
Return to standing and lower your arms,
then repeat on the other leg. You can watch
a video demonstration of the disco lunge
at bodyism.com, along with clips of my
other other top t moves.
Get t
Get this:
De Develop a holistic attitude.
Basically Basically, your body will always
reflect reflect your attitude, so you
should should never be obsessive
about about it it because you can get
an an obsessive-looking obses body.
It’s It’s all all about ab focusing on
health health and an self-acceptance
and and saying, sayin ‘OK, this is who
I I
am, am, this this is where I’m at
and and that’s that’ OK, and this is
where wh I want to go’. Having
this this p positive attitude provides a
really really solid platform to
transform transf your body and
health. health That’s what it’s all about
– –
concentrate con on leading a
happy, happy healthy life, and then
your your body will follow.

56 Health & Fitness // healthandfitnessonline.co.uk

‘I don’t change what I eat before a big event, but I do take lysine,
‘I don’t change what I
eat before a big
event, but I do take
lysine, an amino
acid that’s good for
the immune system
and the skin.’
Actress Kate Winslet, 36
et, 36
Try Solgar L-Lysine 500mg, £6.72
0mg, £6.72
for 50 capsules; bodykind.com.
kind.com.
Gourmet diet to go
Caroline Flack, Gabby Logan and Louisa
Lytton are all devotees of MY Food
(myfood.co.uk). The delivery diet
service’s most popular programme is
the New Body plan – a Mediterranean-
inspired menu based on 1,200 calories
a day to help customers lose an average
of 7lbs in two weeks. And for us sporty
types, they also have an Active Body plan, designed to support
your workouts. Prices start from £16.50 a day.
Long-lasting make-up Famed for her signature ‘fresh and flawless’ look, make-up artist extraordinaire Lisa Eldridge
Long-lasting make-up
Famed for her signature ‘fresh and flawless’ look, make-up artist
extraordinaire Lisa Eldridge (lisaeldridge.com) has worked with everyone
from Kate Winslet and Emma Watson to Kate Moss and Katy Perry, and is on
speed dial to the A-list when they need to look picture-perfect. While us
mere mortals don’t get to rub shoulders with the stars on an average night
out, that doesn’t mean our make-up shouldn’t go the distance and still look
great. ‘For long-lasting lips, use a lip pencil
such as Rimmel Exaggerate Full Colour Lip
Liner, £3.99, all over your lips, and smudge it
in to make a stain.’ says Eldridge. ‘Apply a
RED
CARPET
READY
layer of long lasting lipstick (try No7 Stay
Perfect Lipstick, £10) and really work it in
with a lip brush. Blot your lips with a tissue,
and apply another layer of lipstick. Blot
again, then even out the shape of your lips
with your liner, blending it slightly with a lip
brush so you don’t get a hard edge. Then
blot once more and you’re done. You’ll
find you have a really indelible stain on
the lips that won’t budge.’
insider secrets INSIDER SCOOP CELEB STYLIST Richard Ward Ward’s über-cool Richard Ward Hair & Metrospa
insider secrets
INSIDER
SCOOP
CELEB STYLIST
Richard Ward
Ward’s über-cool Richard Ward Hair & Metrospa in Duke of
York Square, London, is visited by a host of celebrities
and royalty, including the
Duchess of Cambridge (his team styled her hair for her wedding day), Pippa
Middleton and Samantha Cameron. Prices from £52. Book an appointment
I’M
CELEBRITY
on 020 7730 1222, or visit richardward.com.
THE A-LIST SPA
Ladies who do luxury
GET
ME A IN
THERE!
Here are Ward’s tips for lustrous A-list
Visit your hairdresser
hair
Hai
Hailed as the ultimate day spa, the Urban
Effortless glamour starts with beautifully conditioned hair. r.r
Re
Retreat in Harrods, London, offers an
The best way to keep your hair in top condition
abu
abundance of cutting edge treatments,
is to visit your oooourururur
hairdresser regularly. Dry, split ends are an absolute no, so ooo remove rereremomomoveveve
groo
grooming services, and the world’s finest
cosme
cosmetic brands (there’s also an Urban
them every six weeks. Leaving any
cut longer than 12 weeks eeeeeekskskss will wwwililillll
result in dry, scraggy ends with no definition.
Retrea
Retreat salon at Harvey Nichols, Manchester).
Adored
Adored by many of our favourite celebs, fans
Go darker
of of the the s spa include Kelly Brook, who has her
Taking your colour darker is a great way to iiiveveve
revive ttiririrededed
tired hair, hhhaiaiair,r,r,
eyebro