Women's Health - December 2016 UK

FOREWORD THINKING
D E C E M B E R 2 0 1 6
U
nless youve been avidly gym bag to nd your office wear
following my Instagram covered in green sludge. Again.
progress (and who hasnt?
Oh you? Then you can
nd me at @miss_mulloy, thanks
very much), you probably dont
5 Good gym hair is a myth.
There is no way to nish
a HIIT session and not look like
know that I am currently in the Phil Spector.
midst of a body transformation. Yep,
even health magazine editors can
nd themselves in a bit of a rut so
I nally decided to ask for some help,
6 Ditto that sentiment for gym
make-up. Yes, there are mirrors
everywhere. But looking at your
in order to shed the pounds I wanted bare face is preferable to looking
to lose and reclaim the self-esteem at your face with Jackie Stallones
Id surrendered to stress eating and, tattooed on top.
basically, sitting a lot. The incredible
lot at Londons Third Space gym in
Soho (@thirdspacelondon) offered 1 Youll sacrice an entire Sunday
to meal prepping for the
week, only to leave your perfectly
7 You will experiment with
re-wearing your sports bra
their assistance, and my PT Chiara only once before accepting life
Pellegrino (@4Fitnessake) has been proportioned Tupperware in the is now just a heady mix of
making me sweat my way to new fridge come Monday morning. workouts and laundry.
levels of tness and, as clichd
as it sounds, happiness.
Now, the reason you might 2 There is a special place,
somewhere between washing
machine and clothes dryer, where
8 Youll spend more on
peanut butter than you
care about all of this is, as of next do on council tax.
issue, Ill be sharing my plan with trainer socks go to die.
you as well as the (even if I do say
so myself) pretty impressive results
Ive got from it. But for now, here 3 The potent mix of dehydration
and protein shake results in
9 Youve forgotten to pack your
shoes so many times that
60 denier tights and Asics is
are my words of advice for anyone a special sort of dead fox quality now just a look youre rocking.
thinking of starting a new tness to your breath.
regime, or ramping up an existing
one. Because on a body challenge,
as with anything in life, there are 4 Youll quickly accept its just
better to spank a ver on a
10 You will feel shame and
comfort in equal measure
as you Instagram last weeks workout
some things you just have to accept: protein shake than risk opening your from beneath your duvet.
Katie Mulloyy / Editor

Follow me on Twitter @JustMulloy
PHOTOGRAPHY: IAN HARRISON
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womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 7

DECEMBER 2016 | ISSUE 39
CONTENTS
R EGUL A R S COVER
7 Eds Letter
STAR
11 Ask WH LAURA WHITMORE
145 Stockists Would the real Laura
Whitmore please stand up?
146 My Week on a Plate
25
THE BRIEF
16 FITNESS
Why veg beats energy bars as gym fuel
18 WEIGHT LOSS
Shed fat on your way to work
90
21 BEAUTY
Take your pick of the new wave of conditioners
23 HEALTH
Your excuse to jet off this Christmas EAT SMART
29
25 NUTRITION 29 HELP WITH THE HANG
Ditch the meat and go nuts for protein Cocktails for the morning after
27 SEX 35 SOWING THE SEEDS

Jeremy Corbyn is a sex symbol. Fact A pomegranate recipe for every meal
8 | W O M E N S H E A LT H | December 2016 |
BEST BODY
39 THE FESTIVE BODY BLOW
Protect your figure with these 25 steps
45 THE VEGAN RESTAURATEUR
126
Camilla Fayed on beauty, yoga and city life
46 SAVED BY THE BELL
Raise the bar with this one-piece workout
39
73 FEATURES
SLIM DOWN 98 PALEO CHRISTMAS
49 NOT WORKING OUT? Enjoy the big day, the caveman way
Whatever your excuse, we have the answer
105 ALL WORKED UP
COVER PHOTOGRAPHY: IAN HARRISON. LAURA WEARS: JUMPER, OPENING CEREMONY AT SELFRIDGES; BIKINI BOTTOMS (PART OF A SET), MELISSA ODABASH
54 MEET YOUR DIET GREMLINS How stressed are you really?

Tame the hormones that control your weight
115 THE WH FUTURE 50
59 RAGIN CAJUN BEAUTY AWARDS 2016
A healthy twist on the southern fried fave The ultimate rundown of this years
standout products
61 WAKE-UP CALL 126 THE COLD FACTS
Size 20 at 30 alarm bells started ringing
Why it might be time for you to get in the sea
GOOD LOOKS
73 PARTY PIECES
63 Clobber for the club
as well as the gym
80 PERFECT SCENTS
Weve sniffed out the fragrances thatll
STRONG MIND make the ideal Christmas gifts
85 KEEP YOUR BODY WARM

63 LOSE YOUR MIND
The strange power of YouTube role play
The gilet is back who needs sleeves?
LIVE WELL
86 SONIC GROOM
68 SEASONAL STRESS We get a buzz testing the latest 133 PRESENT AND CORRECT
How to survive the Christmas party season electronic facial cleansing brushes Nail Christmas the WH way

Baby
ASK WH
YO U H AV E Q U E S T I O N S ?
cham?
W E H AV E A N SW E R S
The big
QUESTION...
Im aiming to get pregnant in the New
Year do I need a sober Christmas?
Kirsty, Brighton
Trying to conceive? Good for you. And whats more, turns out the odd glass of fizz
here and there wont scupper your chances. Although women are commonly advised
to abstain from alcohol while trying to get pregnant, a study in the British Medical
Journal found the Governments recommended weekly limit of 14 units (around 10
small glasses of wine) has no impact on a womans fertility at all. Great. But while
preparatory sobriety might not be necessary, once you do conceive, the foetus is
particularly vulnerable to booze in its first few weeks. Increased alcohol consumption,
such as three or four units every day, leads to a higher level of the chemical
homocysteine, which can result in poor egg quality, abnormalities of the foetus and
miscarriage, says Dr Geetha Venkat, director of Londons Harley Street Fertility
Clinic. In short, skip party binges and stick to the odd Advocaat. Cheers.

ASK WH Speak
the tooth
Q My beige party
diet has left me
constipated any tips
beyond adding bre?
Michelle, Cardiff
If youve become a bit too pally with
the cheeseboard, heres some shocking
news: electro-acupuncture (thats
sending low-voltage currents through
acupuncture needles) could be a safe
and effective way to get you moving
a bit more regularly. Researchers at
Nanjing Medical University found
it can relieve symptoms of severe
constipation. Dont have access to
such a buzzy treatment? A study by
Q
the China Academy of Chinese
Medical Sciences found standard
acupuncture can do the trick, too.
If in doubt, Rhiannon Griffiths of
The British Acupuncture Council says Should I really not bother ossing my teeth?
that just 15-20 minutes needling the Nazia, Leicester
eshy bit between nger and thumb
(which targets the large intestine) and Remember the headlines earlier this year, proclaiming ossing to be a waste of time? Well, dont
a point just below your knee ditch the thread yet many leading dentists still insist its essential to your oral hygiene. While
(associated with acute digestive issues) brushing twice a day remains paramount, the gaps between your teeth account for 40% of your
should be enough to get things going tooth surface, says Dr Richard Marques of Wimpole Street Dental. Neglecting those spaces could
again. It takes effect in a matter of lead to common gum diseases such as gingivitis*. But make sure you have your technique sussed.
hours, she says. If constipation Dr Marques says to avoid a sawing motion that can damage your gums, go up along the neck of one
is particularly bad, then some extra tooth, and down the neck of the other. Feeling lazy? Philips Sonicare AirFloss, 80, blasts air and
oomph may be needed, which is when water droplets to remove the lm between your teeth with minimum effort. Pearly whites are yours.
electro-acupuncture can be helpful.
IS IT WORTH IT? Q Should I spend

extra money on
AVERSION THERAPY free-range meat?
Sara, Bedfordshire
If youve ever seen One is that the next time you Its denitely a good idea to spend more
Flew Over the Cuckoos sit down to enjoy your on the Christmas Eve beef. According
Nest, youd be forgiven most sinful treat, you simply to a study in Nutrition Journal, grass-fed
for being slightly, shall activate the band to give (read: pricey) livestock produces meat
we say, averse to the idea you an electric shock and dairy with more essential fatty acids
of electric shocks and of up to 340 volts once and up to ve times more omega-3 than
therapy going hand in a minute until youve grain-fed counterparts. But the good
hand, but the former is nished. By doing just news is, sometimes, cheaper can
BUTLER. PHOTOGRAPHY: GETTY IMAGES.
proving an increasingly one session a day, actually be more nutritious, such as

popular strategy for weight developers claim you can when it comes to your smoked salmon
control. While nobodys cure your craving in less brunch. Because they are harvested at
being tied to a gurney than a week. We are their peak, farmed salmon contain at
*SOURCE: UNIVERSITY OF SPLIT, CROATIA
with electrodes strapped hardwired to avoid pain and the adrenalin high you least twice as much omega-3 than wild
AKORJVLAISRGVRWGESTH
to their head, plenty receive pleasure, explains get. If the pain outweighs salmon, says Professor Douglas Tocher
of dieters are slapping behavioural psychologist the pleasure, you will of the University of Stirling. For the
on a Pavlok wristband Marisa Peer. This band is quickly stop. Buzzing. main event, Waitrose chicken, at
WORDS:CATHERINE
(159.95, amazon.co.uk) wiring pain into your mind about 6.20 per bird, is packed
for a 21st century take on and connecting it to a WORTH IT with essential fatty acids a cheaper,
nutritious swap for turkey. Easier
WORDS:
aversion therapy. The idea certain habit, counteracting NOT WORTH IT

to wedge in the freezer, too.
12 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

N E W S Y O U C A N U S E
F I T N E S S / W E I G H T L O S S / B E A U T Y / H E A LT H / N U T R I T I O N / S E X
The big
cheese
DINE LIGHT, SLEEP TIGHT

WORDS: LAUREN CLARK. PHOTOGRAPHY: LUKE J ALBERT. *RHITRITION.COM
If youre the type to lie in bed wide-eyed and stressing out, there could be one
easy cure: chow down a little earlier. Tucking into a big plate of spag bol at a time
closer to Gogglebox than EastEnders may be putting your body on high alert for
the night, says a study by Dokuz Eyll University in Turkey. Thats because eating
a heavy meal less than two hours before dozing off boosts the production of stress
hormones and prevents your blood pressure taking its 10% overnight dip. Ideally
you should eat before 7pm, but what to do when thats not an option? Lentil soup
is your late-night friend, says nutritionist Rhiannon Lambert*. Its high in protein
and fibre to keep you full without sitting heavily, she says. Try Sainsburys
Lentil Dahl Soup, 1.45, then hit your box sets before calling it a night.

150The minutes of exercise per
week that can help offset the risk
of cancer and heart problems
caused by excessive drinking. But
thats not an excuse to cash in
those gym hours at the bar.
SOURCE: BRITISH JOURNAL
OF SPORTS MEDICINE
PACK IN
MORE VEG
Forget energy bars and protein balls, the Bag
best pre-workout snack could be lurking in for life
your veggie drawer. A study in the journal

Frontiers in Physiology found that vegetables
rich in nitrate were talking spinach, celery
GET A GIGGLE ON
WORDS: LAUREN CLARK. PHOTOGRAPHY: EARWOLF, LUKE J ALBERT, RADIO X. *SOURCE: FRONTIERS IN PHYSIOLOGY. SPRNTRL.CO.UK
and beetroot could allow you to go at it
for longer by helping the body to use less
oxygen. Dan Thomson of smoothie bar
All that grunting and grimacing the gym can be anything but
Supernatural suggests a tasty way to get a laugh a minute. Yet having a giggle while you work out can boost
your pre-workout boost: juice half a raw aerobic endurance. A study by Georgia State University found that
beetroot, a handful of spinach, 10g ginger, muscles work harder when you laugh during strength, balance
and exibility-focused exercise. Laughing causes muscles to
1 large kale leaf, 2 carrots and half a lime. strengthen and relax, whether its forced or natural. Download
Youll be raring to go in no time. these hilarious podcasts and youll be lolling like a loon
as you go extra hard at the squat rack:
TAKE A REST
Has anyone told you to take it easy lately? If not, this could be your hall
My Dad Wrote How Did This Elis James and
pass for a lie-in. Research* shows that overdoing high-intensity exercises
a Porno Get Made? John Robins
can make you prone to the sniffles. Yes, that post-workout high is One brave man Bad lms torn Like listening
addictive, but it makes it easy to push it too far. Too much strenuous reads out his dads apart by three in on your two
exercise without enough rest can kill your white blood cells the ones amateur erotic comedians who funniest mates;
literature. Youll show no mercy. if those mates are
that keep the winter bugs at bay. Studies say you can do two days laugh, and the Listen to them do obsessed with Alan
in a row, but then its time for a break. Dont mind if we do. cringey bum- Burlesque youll Partridge, email
clench is a bonus. smash your PB. and the past.

5
PUSH FAT BURN
UP A GEAR
Fluorescent yellow washes you out? Helmet hair
cramps your style? Well, cycling to work may be
worth the sacrifice because a study by the London
School of Hygiene and Tropical Medicine found that
youll have a lower BMI and less body fat than if you
plod in on foot. Cycling (faster than 10mph, come
on) burns more calories per mile than walking, and The number of extra
working bursts of exercise into your daily routine pounds youll lose over a
year if you take a back-to-
will keep you trim in the long term. Too far to cycle? basics approach and keep
Public transport is the next best thing: get off the a food and exercise diary.
bus early or run up the escalator do squats on Itll help you lose weight
too and youll keep it off in
the tram anything but the car. the long-term. Pick one up
from the Paperchase Get
Fit collection, 5.50, and
sharpen your pencil.
SOURCE: UNIVERSITY OF PITTSBURGH
DE-STRESS
Tape
FOR DIET
leisure
SUCCESS
Now, the last thing we want

WEIGHT LOSS IS HARD ACCEPT IT to do is stress you out, but
all your dieting could be
a colossal waste of time
because of exactly that:
No one said losing weight was going to be easy. You crawl out of bed for a 6am HIIT sesh when the rest of the stress. A study by Ohio State
world is still snoozing; youre on a diet when the office Bake Off queen brings in her masterpiece. But successful University found that anxiety
weight loss, according to research*, is all about embracing that struggle. Scientists found that acceptance-based can undo all your hard work
behavioural treatment (ABT) which teaches dieters to accept that denial isnt always easy or fun, and to and abstinence by driving
instead focus on why they want to slim led to 36% more weight loss over those receiving standard behavioural up intestinal inammation,
WORDS: LAUREN CLARK. PHOTOGRAPHY: ALAMY. *SOURCE: OBESITY
treatment. In the meantime, let us help you bear the burden with these diet and wellbeing hacking apps: which dampens your
weight-control hormone
leptin, regardless of how
virtuous the meal. Struggle
to stay calm and keep
anxiety down? Heres an
easy way: add more olive
Get a workout tailored to Get your healthy snacks Get your gym kit cleaned oil and sunower oil to
you whenever, wherever Primal Snack Box Laundrapp, laundrapp.com
TruBe, trubeapp.com your diet. Both contain
primalsnackbox.co.uk Get the app and your kit will
Summon a real-life PT to a Subscribe to get a stash of be picked up, washed and the anti-inammatory
living room or park near you. paleo treats delivered to sent back within 24 hours, oleic acid, which relaxes
Three wishes not included. your door every month. anywhere in the UK. Dazzling. the gut. Now chill.

20
The percentage more you can
earn if youre perceived to be
well groomed. While were
not suggesting you slop on
more slap, neat nails make
you appear instantly polished.
Try the nude coat in the Nails
Inc Nail Fuel pack (29). Its
charcoal-enriched to protect
against pollution-related stress.
SOURCE: UNIVERSITY OF CHICAGO
FLIP YOUR
HAIR ROUTINE
If you dismissed the reverse wash hair
phenomenon as another vlogger gimmick,
then know this: applying conditioner rst
is a genuine shortcut to silkier locks, say
leading hair experts. Conditioning rst
achieves all the moisturising benets,
while shampooing after washes away the
chemical residue that weighs hair down,
dries it out and makes it brittle. These
Hair to
next-gen conditioners are the perfect
believe products to get you into the trend, so pick
one that suits you. Welcome to the future...
WH DICTIONARY
KAKADU
FLORIAN SOMMET/FOLIO-ID.COM. *SOURCES: MINTEL
You might never have eaten one, but this Australian plum
WORDS: AMELIA JEAN JONES. PHOTOGRAPHY:
has been traditional bush tucker for centuries and contains FOR DAMAGED HAIR FOR PRE-UPDO FOR FINE HAIR
the worlds highest source of vitamin C 55 times more Kerasilk Color TRESemm LOral Paris Elvive
than a Florida orange. And with 85% of consumers* citing Cleansing Beauty-Full Volume Fibrology Air
Reverse System
the brightening, free-radical-ghting vitamin as their skin Conditioner, 18
Pre-Wash
Conditioner, 2
ingredient of choice, the kakadu is something youll want to Protects the natural Conditioner, 3
Softens hair without
squeeze the benets out of. Try it in Sanctuarys 1-Minute surface of the hair, Nourishes the hair, weighing it down,
Flash Facial (14), which promises to reduce the appearance locking in moisture leaving it shiny, not meaning you wont
of pores and smooth your skin. Fruity little number. and colour. A hair slippy. Ready for end up looking like
massage in a bottle. your kirby grips. a grease ball.

Smashing
holiday
LOSE THE
BOOZE
To swerve a festive season

blighted by hangovers,
crippling paranoia and the
rm knowledge twerking
with your CEO isnt the stellar
career move you thought it
was in the blurry haze of the
office party, just hang out
with your less hardcore peers.
Their good inuence will rub
off on you, according to
a study by Cardiff University.
Apparently, when everyone
around you is sozzled, youre
able to trick yourself into
believing youre not really that
drunk. Weve all been there.
Need a stealth strategy to fool
your go on, have another one
friends? Warm up with a mug
of non-alcoholic mulled wine,
ESCAPE THE
such as Rochester Organic
Mulled Berry Punch (4.99).
WINTER BUGS
35
You pack up work for Christmas and are immediately hit
with a sore throat and runny nose. Sods law. Well, heres
a cure we can all get behind: jet off to the sun for six days.
A study in Translational Psychiatry found a break will
bolster your immune system for at least a month after
you return. Switching to holiday mode triggers genetic
changes that reduce stress and reinvigorate your bodys
defences. Book one of these and youll be set till January:
WORDS: LAUREN CLARK. PHOTOGRAPHY: ALAMY, GETTY IMAGES
The percentage increase in

levels of the heart-friendly
anti-inammatory
interleukin-10 if you go paleo.
The hunter/gatherer diet of
unprocessed meat, sh and
veg has been associated with
THAILAND GRAN CANARIA INDONESIA
Feel the burn: 26C Winter warmer: 21C Christmas heat: 27C
a lower risk of cardiovascular
Get a full wellness reboot at the The variety of spa treatments at Visit Balis Como Shambhala disease. Now head to the
Kamalaya Koh Samui estate. the Sheraton Gran Canaria Estate, meet the ayurvedic veggie aisle and get gathering.
Banish stress and burnout and Salobre Golf Resort make it the expert and nutritionist and get SOURCE: AMERICAN PHYSIOLOGICAL SOCIETY
get in shape with yoga and feel-good hub of the Canary lost in the meditation sessions.
personal training. Bliss. Islands. Just four hours away, too. Youll want to move in.

2
Sweet
brawn
The number of pears you

need to eat daily in order to
bring your blood pressure
down to healthy levels.
Thats thanks to the fruits
high bre and potassium
content. Sweet.
SOURCE: FASEB JOURNAL
DESIGN
YOUR DIET
Throw out your one-size-ts-all

nutrition plan the personal
touch doubles your chances of
sticking to your diet*. Why?
Well, youre more likely to take
advice thats specically tailored
to you, and tweaking your
existing diet is more manageable
than a complete overhaul.
PLANT PROTEIN:
Cant afford to splurge on a
nutritionist? Get appy with these:
WHAT A HERO
FoodPrint Diet
by Nutrino, iTunes
Around 2.60 a month
WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES. *SOURCE: NEWCASTLE UNIVERSITY
Meal plans tailored

to your goals, plus cooking guides.
If your get-lean goals have resulted in a rather meat-heavy With all that good advice, its like
your own dietitian in your pocket.
diet, then you may be interested to know that a study in
the journal Jama Internal Medicine found that getting your Rise, iTunes
protein quota vegan-style via say, lentils, legumes and Around 32 a month
Your meal pics may
nuts can help you live longer. Still a committed carnivore? get a lot of love on
Insta, but use Rise to send them
Then console yourself with the fact that, as long as youre to a nutritionist, wholl critique
every one. No #struggleplates.
living a healthy lifestyle, your choice of animal protein makes
a big difference ditch red meat for chicken or fish and youll
have the same lowered risk as your plant-based counterparts. Lark , iTunes
Around 15 a month
One last nugget: if youre going vegan on your shake, know Get texting with a
personal coach wholl
that hemp has about 15g less protein per scoop than send plans, give feedback and,
yes, judge you: Bacon thats
whey, so youll need to double your serving, says Krystina twice this week. We know, thx.
Reimer, head of nutrition and PT at London gym Lomax.
16
Face
facts
The percentage more likely

you are to divorce in the next
four years if you start using
porn nearly tripling your
chances. Feeling drawn to a
private browse? Try involving
your partner. A separate study*
found hitting PornHub together
will leave you more dedicated
to each other and boost your
sexual satisfaction. Very handy.
SOURCE: AMERICAN SOCIOLOGICAL ASSOCIATION
CARE
GO FOR BRISTLES FOR SEX
If youve always feared the beard (hipsterphobia, lets call it),
it could simply mean that youre not up for anything serious, Sharing is caring, right? Well,
let us share this news with
says a study in the Journal of Evolutionary Biology. Apparently, you: apparently, being the
women find the Brian Blessed look most attractive in caring type is really rather
long-term partners because it signifies a survivor a man sexy*. Yep, it seems helping
REX FEATURES. *SOURCES: BRITISH JOURNAL OF PSYCHOLOGY; ARCHIVES OF SEXUAL BEHAVIOR
others makes you more

who can dish out a clubbing to his foes and impregnate you
WORDS: LAUREN CLARK. PHOTOGRAPHY: KOSTAS AVGOULIS/FOLIO-ID.COM; GETTY IMAGES;
attractive to the opposite

with a glance. These days, our tastes may be more refined, sex, and its associated with
but we still know what we like when it comes to facial fuzz: a more colourful love life
(proving once and for all that
to give is to receive). Turns
out your altruism taps into
the most basic of man-child
Hot and Needs neediness to be looked after
hairy a razor and supported; and shown a
rollicking good time between
the sheets. Well leave that bit
James McAvoy Justin Theroux Jeremy Corbyn John Travolta
to you, but you can show how
Newly single and Borderline The shell-suited The goatee
a beard as thick Jesus beard RE teacher-alike might not be as much you care by giving to
as his accent. territory, but is a bona-de fake as the hair charity or donating blood. That
Wed gladly offer with a body like Mumsnet sex on top of his little plaster on your forearm
a shoulder to cry his, who cares? symbol. Must head (or indeed will be such a turn-on.
(or anything Jen, apparently. be the sleep the actual face),
else) on. Madness. deprivation. but, er, just no.

T H E L AT E S T N U T R I T I O N A L K N O W - H O W F O R A B E T T E R B O D Y
Cock tails
wit h
Benefits
Can you hangover-proof your night out? Science
says probably not. But with these ve intelligent
tipples, you can give it a bloody good go
PHOTOGR APHY MICHAEL HART

C
ocktails at 9am? Acceptable on
an all-inclusive holiday (just);
not so much in your everyday
life (unless youre hoping to
be jobless and living on a park
bench this time next week).
But now, thanks to yours truly
and London juice-bar chain
Supernatural, its time for
the all-day cocktail: quaffable
THE Immune BOOSTER
This fruity little number is overflowing with
vitamin C, which will repair the free radical
damage that alcohol inflicts on the body.
concoction by night, hangover PINEAPPLE
elixir come morning. Mix up your Calcium? Check. B vitamins? Check.
own tonic of choice (bespoke Plus, pineapples are a good source of
bromelain, which, according to researchers
benets included, thanks very Ingredients from the University of Hawaii, is the secret
Makes 600ml
much) drink half now (well be 4 apples
to reducing inflammation in the body
and ensuring your immune system stays
adding booze but thats your call) 1 passion fruit
pineapple in tip-top condition. Post-drinking
and save half for the morning Juice lemon sniffles gone for good.
after, when your liver and gag Blitz apples, passion APPLE
reex require a little repair and fruit and pineapple in
a blender (add ice if
Just one alcoholic drink a day can tax the
restoration. Cheers to that. you fancy). Pour the strongest of digestive systems, according
to the American College of Gastroenterology.
mixture and the lemon
juice into a glass, But dont go teetotal yet. Apples contain
then top with slices bioactive compounds that encourage the
of apple and lemon. growth of friendly bacteria in the gut and
help maintain healthy digestion. Sorted.
Choose to
booze: Add 40ml
Bacardi Ocho rum PASSION FRUIT
This antioxidant-rich fruit is packed with
L-ascorbic acid, aka vitamin C, which helps
fix cells ravaged by toxins such as alcohol.

SUPER GLASS
THE Morning SPECIAL THE BODY Balancer

This beetroot-based beauty is your livers Rich, creamy and packed with fibre and
new best friend thanks to the antioxidant magnesium, nixing your hangover-fuelled
betalain, which will protect it after its desire for carbs. Bye, bacon butty craving.
taken a beating.
CACAO
BEETROOT Party season playing havoc with
Yes, the betalain can help soothe your your shut-eye? Add cacao to your
liver after last nights debauchery, but cocktail to combat fatigue. The
Ingredients Polish researchers say it can repair Ingredients magnesium can regulate your internal
Makes 600ml previous damage, too. Bonus. Makes 600ml body clock and normalise metabolism,
16 spinach leaves 1 tbsp cacao
beetroot 200ml coconut milk so youll be bright eyed and ready to
lemon SPINACH 4 bananas do it all over again. And again.
2 apples Sure, youve been drinking it in smoothie 2 tbsp vegan
100ml date nectar form for ages, but did you know that protein powder COCONUT MILK
100ml date nectar
spinach can pep you up after a heavy Full of vitamins and minerals, yes, but
Blitz all the night and keep you feeling alert? coconut milk also contains fibre, which
ingredients together, Blitz all the ingredients
then serve over ice. Vitamin K improves cognitive function together and serve can keep you fuller for longer and
and memory. Dont forget it. with crushed ice. therefore prevent you overeating.
Choose to
booze: Add 40ml DATE NECTAR Choose to BANANAS
Bombay Dry Gin More than just your nans festive booze: Add 40ml Struggling with that top button? Beat
favourite, dates were found by a study chocolate liqueur the bloat with this yellow superhero.
at London Metropolitan University to Its rich in fibre and contains 15-20%
be rich in selenium, which supports the of your daily recommended amount of
immune system. Plus, the natural potassium, which will regulate water
sweeteners contain fluoride to ward off levels in the body and keep your
tooth decay. Your dentist will be pleased. digestive system ticking along nicely.

SUPER GLASS
BIOPHYSICS; UNIVERSITY OF MEDICAL SCIENCES DEPARTMENT OF PHARMACEUTICAL BIOCHEMISTRY, POLAND; MOLECULAR DIVERSITY PRESERVATION
THE T hirst QUENCHER THE Detox CLEANSER
WORDS: MAXINE ALI. MIXOLOGIST: ELLIE BROWN AT SUPERNATURAL (SPRNTRL.CO.UK). *SOURCES: INDIAN JOURNAL OF BIOCHEMISTRY AND
INTERNATIONAL; NATURE; NATURALSOCIETY.COM; UNIVERSITY OF NAPLES; OREGON STATE UNIVERSITY; FITOTERAPIA; SPRINGERLINK
The watermelon in this powerhouse will A vision in green, packed with magnesium,
banish dehydration, that oh-so enjoyable beta carotene, vitamin C, potassium its
cause of all your morning-after pain. a total-body detox in a glass.
WATERMELON KALE
Tongue like the Sahara? Try an oasis of The ultimate veg: high in beta-carotene,
watermelon. Its 92% water and rich in which turns into vitamin A, its responsible
electrolytes, which, studies show, are what for tissue growth keeping your skin
Ingredients reduce the dehydrating effects of alcohol. Ingredients glowing and hair glossy. You might feel like
Makes 600ml Makes 600ml
800g watermelon 16 spinach leaves
total death, but youll look borderline human.
pineapple MINT 2 kale leaves
lemon Balance your body (and mind) with this 1 celery stick CUCUMBER
4 mint leaves refreshing herb. Mint has long been used to cucumber This lean, green, health-boosting
ice, crushed boost healthy digestion and calm nausea, lime machine is mainly water (thats your
2 apples
and now studies at the University of rehydration covered then), and research
Blend all the
ingredients and Northumbria show its scent can promote You know the drill also suggests that the potassium and
serve with a slice clear thinking and boost your mood. by now blitz in a magnesium in the vegetable act as
of watermelon. blender and serve a cooling agent, reducing water loss.
PINEAPPLE with ice.
Choose to You may not be glowing on the inside but, LIME
booze: Add thanks to pineapple, you can be radiant on Choose to Go heavy on the lime. The vitamin C
40ml Grey Goose the outside. Its rich in vitamin C, which booze: Add 40ml promotes glutathione production, which
La Poire vodka Finlandia vodka
aids the production of skin-plumping plays a key role in liver detoxification. So
collagen. No one need know your pain. dont book into the Betty Ford clinic yet.

SEEDING FRENZY
1 2
A K FA ST
LUNCH
E
BR
CHIA PUDDING WITH POMEGRANATE POMEGRANATE COUSCOUS SALAD WITH

AND TOASTED COCONUT SPICED CAULIFLOWER AND YOGHURT
4 ways
with
P MEGRANATE
Its high time the humble pomegranate was promoted from superfruit snack to starring role. Bonny Porter, chef
and founder of London eatery Balls & Company, shows you how to make it a healthy showstopper in any course
3 4
DES RT
DINNER
SE
PAN-SEARED SALMON WITH POMEGRANATE, APPLE AND POMEGRANATE

FENNEL AND TAHINI DRESSING CRUMBLE

SEEDING FRENZY
LUNCH BREAKFAST
POMEGRANATE COUSCOUS SALAD WITH CHIA PUDDING WITH POMEGRANATE
SPICED CAULIFLOWER AND YOGHURT AND TOASTED COCONUT
cals sat fat sugar serves cals sat fat sugar serves
825 8.3g 9.5g 1 156 4.6g 18.4g 1
Ingredients: 2. Pour over 250ml of boiling Ingredients: 3. Spread out the coconut
2 tbsp olive oil 80g water, season and leave to 30g chia seeds akes on a baking tray and
couscous Salt simmer for 6-8 minutes. 200ml coconut milk, toast in a preheated oven
cauliower, cut into large Drain and set aside. plus extra to serve at 160C for about two
orets 1 tsp ground cumin 3. Toss the cauliower with 5g coconut akes minutes, or until golden.
1 tsp ground coriander the remaining oil, the cumin 10ml maple syrup 4. Remove the chia and
Pinch of mint leaves and coriander. Transfer the pomegranate, seeded coconut milk mix from
pomegranate, seeded mix to a baking tray and roast the fridge (and add more
1 tbsp Greek yoghurt in a preheated oven at 200C Method: coconut milk for a creamier
2 tbsp dukkah for 8-10 minutes, until golden. 1. In a medium sized bowl, consistency, if you like).
4. Combine the couscous with whisk the chia seeds with Drizzle over the maple
Method: the cauliower and add the the coconut milk. syrup and scatter over
1. Heat 1 tbsp of the oil in a pan, mint and pomegranate seeds. 2. Place the chia and coconut the pomegranate seeds
add the couscous and toast it Drizzle with yoghurt and top milk mix in the fridge for 2 and coconut akes.
on a medium heat for 2 minutes. with the dukkah. Pukka. hours to allow it to set. Breakfast is served.
PPPICK UP A POMEGRANATE
Yes, we know those pips are a faff, but heres how to seed and why theyre so worth the effort
How to seed a pomegranate: Drinking a pomegranate Yep, its packed with

1. Quarter the fruit and 1 can be just as good for
2 antioxidants, but the
submerge it in water. you as eating it. A 50ml daily pomegranates anti-aromatase
2. Pull apart the quarters, shot of the juice can reduce phytochemicals are worth
releasing the seeds with blood pressure within two noting, too. Research says
your hands. weeks and, if you blitz dates these compounds can cut your
3. The pith will oat and with its seeds, youll maximise risk of hormone-dependent
the seeds will sink. Magic. the effects*. Add three dates breast cancer, thanks to
4. Remove the pith and to 100ml to cut your levels their oestrogen-suppressing
discard, then drain the seeds. of oxidative stress by a third. properties*. Protect your assets.
FOOD & FUNCTION; AMERICAN ASSOCIATION FOR CANCER RESEARCH. DUKKAH: A TRADITIONAL EGYPTIAN MIX
OF NUTS, SEEDS, HERBS AND SPICES BUY A 50G POT FROM WAITROSE (2.49) OR CREATE YOUR OWN BLEND
DESSERT DINNER
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: MICHAEL HART; GETTY IMAGES. *SOURCES: ATHEROSCLEROSIS;
APPLE AND PAN-SEARED SALMON WITH POMEGRANATE,
POMEGRANATE CRUMBLE FENNEL AND TAHINI DRESSING
cals sat fat sugar serves cals sat fat sugar serves
341 5.9g 15.8g 4 616 7.4g 12.2g 2
Ingredients: Method: Ingredients: and repeating on the other

2 medium apples, washed 1. In a bowl, combine all 1 tbsp olive oil 2 salmon side. The skin should be crisp;
and cut into 1in chunks of the ingredients for the llets, skin on 50g the esh medium-rare.
30g pomegranate seeds lling and set aside. unhulled tahini Juice of 2. For the dressing, whisk
20g coconut sugar 2. Blitz the pecans into small 1 lemon Salt 1 fennel together the tahini, lemon
tbsp ground cinnamon pieces in a food processor, bulb, shaved on a mandolin juice and 100ml of boiling
tsp ground nutmeg tsp then add the remaining Handful of mint water. Season to taste.
ginger 2 tbsp arrowroot crumble ingredients and pomegranate, seeded 3. In a separate bowl,
powder 1 tbsp lemon juice pulse again. red onion, sliced create a salad by mixing
For the crumble: 65g 3. Transfer the lling mix to together the fennel, mint,
pecans 65g almond our a baking dish and sprinkle Method: pomegranate seeds and
20ml coconut oil, melted the crumble over the top. 1. Heat the olive oil in a large onion, plus a pinch of salt.
1 tbsp maple syrup 4. Bake in a preheated oven non-stick frying pan. Cook the 4. Serve the salmon with the
tsp vanilla extract at 180C for 15-20 minutes, salmon, skin-side down, for salad and drizzle over the
tsp ground cinnamon or until lightly golden. Easy. 2-4 minutes before ipping dressing. Supper sorted.

F I T N E S S T R I C K S T O H O N E A N D T O N E
R O OF YO
-P U
Y
RS
PA RT
ELF
Virtuous at Christmas? Yeah, not gonna happen. Sorry about that. But follow our step-by-step
plan to protect your body before, during and after getting into the festive spirit
WORDS GEORGIE LANE-GODFREY ILLUSTR ATIONS BIGSHOT TOYWORKS AT BERNSTEIN & ANDRIULLI AGENCY

ecembers packed schedule (work lunches,
boozy trips to Christmas markets,
obligatory pillaging of the work dos free
bar) spells bad news for your body and
possibly your brain and, okay, potentially
your soul, too. But fear not, with our
genius party-proofing guide, youll emerge
unscathed. Weve sought out the latest
science to get you set, spur you on and
speed up that recovery, regardless of what
the social whirlwind throws at you.
PARTY
PREP
Health and fitness hacks to
get you through the festive fun
1 SQUASH FLU
THREATS
Your new power
breakfast? Move over avo.
Your toast topping du jour is
2 WORKOUT
SMARTER
How to hold on to
your tness when youre
hitting the free bar more often
3 KEEP IT SUNNY
If you havent already
heeded the warnings and
started taking a vitamin D
supplement, then do it now.
butternut squash just steam than the gym? Scientists at Obviously you know its a bone
it and spread it on gut-friendly Canadas McMaster University strengthener so, er, less chance
sourdough. Thanks to its have the answer three of fracturing your face when you
ridiculously high levels of 20-second sprints provide the fall out of that club, but, bonus,
beta-carotene (which is then same improvement to your topped-up levels also reduce
converted into vitamin A in respiratory system as 50 minutes the risk of respiratory tract
the body) as well as vitamin C, of low-intensity exercise. Even infections. Get yours in
its one big immunity-boosting, with a warm-up and cool-down BetterYou Dlux 300 Vitamin D
liver-supporting, collagen thats a 10-minute sesh, tops. Oral Spray (7.99,
pumping powerhouse. Our tip? Do three sprint sessions a week hollandandbarrett.com). More
Top with nuts and seeds for the in December and youll be effective than pills, the spray gets
protein hit and a small drizzle ready to hit it hard again straight into the bloodstream.
of maple syrup. Just because. in the New Year. Capeesh?

SU RV I VA L G U I DE
9 STICK WITH
SALMON
Bad news: anxiety
peaks during the festive
6
season office stress, sleepless
GET BITTER nights, festive shopping, family
IMMUNITY pressure but dont let a low
Uh-oh: alcohol mood stop you mid-ow.
compromises your immune Salmon is the best source of
system within just 20 minutes omega-3 fatty acids which,
of your rst quaff. So start according to multiple studies,
pepping up your defences can help prevent you spiralling
now. US research has shown into a pit of despair. Protect
that the beta-glucans in red yourself with smoked salmon
reishi mushrooms are one breakfasts and sushi lunches
of the best immune boosters. then head straight for those
They taste bitter, so go for sh-topped blinis at your do.
a supplement such as Reishi
Mushoroom Vitamin D
STAY
(19.99 for 30 capsules,
hollandandbarrett.com). Magic.
STRONG
7 PARTY ON Family all-dayer or night
on the tiles heres the secret
VEGAN STYLE to staying the distance
To ensure youre
partying from now until
31 December, embrace a
nutritional yeast (try Marigold
10
Engevita Nutritional Yeast
Flakes, 2.84, goodnessdirect. PUT YOUR
co.uk). Its a great source of FEET FIRST
protein which will re up the You look hot, but
detox process and heavy on your killer heels are, well,
the vitamin B12, an important killer. Try taping your second
nutrient for beating fatigue. and third toes together.
Nutritional therapist and Seriously. Podiatrist Margaret
author of The De-Stress Effect Dabbs says the space between
Charlotte Watts suggests the third and fourth toes is
sprinkling the cheese variety prone to producing a Mortons
over your pasta or mixing with neuroma: extra-sensitive nerve
Glitter olive oil and tossing through endings. Taping these toes can
bawl veg before roasting. Delish. help to alleviate this pressure,
she says. More dancing for you.
4 CRANK IT UP
For the quickest way
to tone up, pimp your
burpees. Add a press-up and
tuck jump to the end of a
5 DURACELL
BUNNY IT ON
VENISON
Of course you know regular
protein should be your shorcut
8 TIME FOR TEA
Booze wreaks havoc on
your gut by increasing
intestinal permeability when
unwanted bacteria leak
11 BRING ON
BUBBLES
Tis the season,
right? Well, now we have a
normal burpee to ramp up the to those lean party-body goals. through the gut and enter the bona-de excuse to embrace
intensity, says Jess Schuring, But dont limit yourself to bloodstream. Your immune the zz. Its true, the bubbles
founder of London studio a festive helping of turkey. system tries to ght this, do get you drunk quicker
Heartcore. As well as burning Venison should be your meat triggering an inammatory because they increase alcohol
calories, these work biceps, of choice for the party season, response that can lead to absorption into the blood
triceps, pecs and deltoids. providing double the amount weight gain, says Lambert. stream. If you stick to them,
Strapless dress sorted. of natural iron than beef. Your saviour: dandelion youll end up drinking less,
According to Schuring and According to Swiss research, greens. The leaves keep the according to the University
scientists at Nottingham increasing your daily intake digestive tract moving, she of Manchester. And the recent
University they also of iron by 80mg can reduce says. Try a cuppa, steeping trend for low-sugar bubbly
encourage the faster release of tiredness by almost 50%. dried leaves for ve minutes. means fewer calories, too.
endorphins. The result? Youre Lights on to that. Dandelion Root Tea (3.60, Look for zero dosage, it
mentally and physically ready. tealyra.co.uk). means no sugar added
after fermentation Get in.

12 OR STICK
TO RED
Red wine is known
for its anti-inammatory
properties, but the extra bit of
good news is that it might also
help your waistline. Oregon
State University found that
people who drink red in
moderation burn fat better
than those who dont, thanks
to the ellagic acid. Booze
assisted fat burn? Yes!
13 SWERVE
THE SALSA
Beware the double
dip. All that toing and froing
can turn salsa and hummus
into a hotbed of bacteria.
Studies show you can catch
some pretty grim diseases from
other peoples saliva, including
glandular fever, herpes and
even TB. So avoid double-
dipped dips like the plague.
Or risk catching one.
14 REACH FOR
THE OLIVES
Most party nibbles
are full of fat and processed
carbs. Not so the humble olive.
Packed with vitamin E and
phenolic compounds such as
oleuropein, theyre great for
helping the body tackle the
toxins you pump in at this time
of year. Better still, research
shows they contain oleocanthal,
which helps reduce
inammation. Gotta help
16 17
with the morning after, right?
PERFECT
YOUR PARTY POST-PARTY
BLOAT
15 CURB YOUR
APPETITE
How to keep those
party nibbles under control?
Moderate your mixers. A study
PERFUME
Want to impress your boss at
the office do? Wear a fragrance
with rosemary. A Northumbria
University study showed it
REPAIR
The partys over, and now you
need to undo all the damage
BEATER
Fancy a nightcap? Make yours
a cup of milky cocoa and youll
reap the benets. A study by
the University of Copenhagen
by the University of Sydney sharpens your mind ideal has shown that calcium helps
found that sweeteners like the when youre trying to impress your body metabolise fat more
ones in zzy drinks can increase your manager by reeling off efficiently by increasing the
your appetite. The sweet taste past achievements. Target rate at which it processes it as
tells your brain that you must pulse points where blood waste. And, major plus: cocoa
have received a food stuffed vessels are closest to the contains more antioxidants
with calories, but then none skin and emit the most heat, than red wine and green tea.
are actually registered, says says perfume expert Ruth Have it WH-style with cacao,
Charlotte Watts. Stick to water Mastenbroek. We can smell cinnamon and honey and youll
to keep your munching in check; that January pay rise from here. feel slimmer and more
or have your whisky on the virtuous by sunrise.
rocks (as long as its past 2pm).

SU RV I VA L G U I DE
20 POP THE
RIGHT
PILLS
Cant shift that splitting
headache? If you must reach
for the pills, make ibuprofen
23
your go-to. Aspirin can upset
your stomach, while research SWEAT
has shown that drinking IT OUT
hinders your livers capacity to Just dont go nuts.
break down paracetamol. Want Exercise can offset some of the
to speed up your recovery effects of alcohol, but go gently
before you get to work? on a hangover. High-intensity
Drinking grapefruit juice will exercise lowers immunity,
give ibuprofen a helping hand, which makes recovery slower.
advises nutritionist Hannah Jonathan Lomax recommends
Richards. It limits the activity 45 minutes of steady exercise
of the enzyme that breaks such as jogging or cycling,
down drugs. Happy days. where your heart rate doesnt
exceed 120bpm. For weights,
21
take your pulse for 15 seconds
BATTLE then multiply by four to work
BREAKOUTS out your heart rate.
Late night + all-day
24
eating + body weight in
bubbles + another late night = STAY
skin disaster. The party season IN BED
puts your body under a lot of Okay, you might
stress, says Richards. not be able to have a lie-in and
Hormones and digestion are swan into work at midday, but
linked so your skin is a mirror a solid amount of sleep will
of your gut. Zap spots by reduce your chances of
topping up on zinc, calcium, excessive grazing the next day,
potassium and magnesium that found a study in the Journal of
can help undo the damage*. Health Psychology. Your easiest
Try this skin-boosting snack: option is to ditch the morning
125g low-fat yoghurt, 1 tbsp run to catch extra zeds. Dont
almonds, 1 tsp seeds, banana. feel guilty though research
All clear. Just like your skin. has shown that just thinking
about exercise can increase
22
muscle strength. So picture
LIQUID yourself crossing that nish
Feeling LUNCH line. See? Stronger already.
fragile? Didnt get up in
25
time for breakfast? Soup for
BE OMMM
18 19
lunch is your saviour. A study
START THE REHYDRATE POINT
HEALTH PUBLICATIONS; INTERNATIONAL JOURNAL OF MOLECULAR SCIENCES; BRITISH JOURNAL
by the American Chemical

*SOURCES: BRITISH DIETETIC ASSOCIATION; THE BRITISH JOURNAL OF NUTRITION; HARVARD
DAY RIGHT DESERT Society has shown that the salt Put that hangover
Dodge the morning STYLE in Yaka-mein soup (a kind of to bed with some restorative
after fry-up porridge is your Forget coconut water. With beef broth) replenishes yoga. Support your liver with
hangovers new enemy. Oats half the calories and sugar, potassium and sodium lost a simple childs pose sit back
have cysteine, an amino acid cactus water is what you really thanks to the diuretic effects of on your heels and then fold
that helps break down need to rehydrate when youre alcohol. Added bonus: the over to touch your head to the
acetaldehyde a toxin feeling, er, woolly headed. It extra salt will make you thirsty oor. Triyogas Bridget Woods
produced by metabolised contains powerful antioxidants so youll drink more uids and Kramer recommends putting
alcohol that damages the liver, such as taurine, which helps to rehydrate more quickly. Just a blanket or soft pillow over
says nutritionist Rob Hobson. reverse muscle tissue damage dont make it more booze your thighs to help compress
Mix in Manuka honey, which (read: hangover) and betalains, your abdominal muscles and
has antibacterial properties which are proven to help make improve circulation to the
OF CLINICAL PHARMACOLOGY
and top with slices of banana the skin glow. The result? No lymphatic system for ve to
to further support your liver. one will know any prosecco 10 minutes or 10 breaths.
even passed your lips. Your body will thank you
for it. Trust us.

THE FARMACIST
Getting
Fayed up
Wellth of
knowledge
CAMILLA
FAYED
The owner of haute-vegan
restaurant Farmacy on DIY
beauty and head-clearing yoga
My fitness
I know some people get excited
about exercise, but Im not one
of them. I never even thought
about working out until I had my rst
child at 23; I wasnt ready for the physical
changes I suddenly had hips. Luckily,
Ive found a routine that works for my
body and mind: a run in Hyde Park most
mornings, then Pilates once a week and two
Kundalini yoga sessions. Yoga has made me
stand taller and I love the way it helps me
access my spiritual side. I prefer to wear
a 100% cotton tness kit but I cant
resist a statement piece from my friend
Age: 31
Stella McCartneys adidas line. If I dont Job: Restaurateur
fancy doing a class, Ill go for a walk; my Fitness MO:
favourite route is from my home in Notting Spiritual yoga
Hill to Camden when Im passing through Wind-down secret:
Little Venice, with its canal and bridges, it A switched-off phone
feels like Im transported out of the city.
My food My face My focus

I pushed my body to the limit My formative beauty lessons Discovering ayurveda opened
in my teens and early twenties, were the opposite of the gilded my eyes to the idea of taking
staying up all night and eating glamour I saw in the beauty pleasure in self-care. Turning
badly but pregnancy brought me back hall of Harrods, which my father, Mohamed my phone off for a few hours in the evening
down to earth and made me act responsibly. Al Fayed, owned at the time. My Norwegian helps me connect with whats going on
AS TOLD TO ROISN DERVISH-OKANE. PHOTOGRAPHY: CAMERA PRESS
My days now start with a shot of apple cider mother, Heini Wathn, taught me how to right now, not what has happened that
vinegar, hot water and lemon. Then Ill make my own skin tonics and perfumes; day, or might happen later. Weekends spent
make some raw porridge with almond milk, now when I do buy skincare, Ill look for breathing clean country air with my family
buckwheat and cinnamon, blended in my organic over fancy packaging. My favourite also help me balance the stresses of city
Vitamix. Im constantly inspired by the buy is RMS Beauty mineral powder it gives living. My favourite everyday remedy is
Egyptian food Ive grown up around but my skin a natural sheen and helps protect it Chi Nei Tsang, an ancient Asian stomach
I give it a lighter, plant-based twist. Dinner from dirt and pollution. I still create my own massage that soothes my digestion and
is family time, and Ill make a comforting products, though; mixing coconut oil with mind. Daily 6am meditations help, too.
bowl of soup to eat with my husband, lavender to make a moisturiser, or adding My fathers work ethic has denitely been
Mohamed Esreb, and our two children, organic coffee grounds to make an energising ingrained in me, but Ive learned that,
Luna, seven, and Numair, three. I dont have body scrub. Thats always been my playtime, by taking time to do these little things,
a sweet tooth so when I want a treat, Ill and now Luna loves making lotions and Im able to be more connected and
reach for a bag of good-quality salted crisps. potions with me, too. creative in everything I do.

One-piece
workout
BARBELL
Chalk your hands, don your weight belt and prepare to sculpt a toned physique with the core
of an ox. Alternatively, just the barbell will do vein-popping facial expressions optional
KNOW THIS 1. Start with a 5kg weight on each end of the bar, and build up 2. Perform each move
in a circuit, without resting in between 3. Do 5 rounds in total, with 60-90 seconds rest between each
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. WITH THANKS TO JJ LOCATIONS. HAIR & MAKE-UP: CHARLOTTE GASKELL AT LHA REPRESENTS
1 2
MILITARY PRESS
SPLIT SQUAT Targets: Shoulders, core
S
Targets: Legs, glutes Do: One set of 13-15 reps
Do: One set of 13-15 reps
on each leg
till associating the barbell with 1980s Russian (a) Standing with your feet
weightlifters? Well dont. Its one of the most shoulder-width apart and
powerful and versatile tools for creating (a) Holding the bar in an knees slightly bent, hold the
a lean, feminine physique. The barbell lends overhand grip, use your shoulders bar in a wide, overhand grip
itself to big, compound exercises, which to raise it over your head and in front of your collarbone.
produce a higher metabolic effect than moves that target position it on your shoulders, This is your starting position.
a single muscle group, explains Sarah Lindsay, former keeping your elbows under the (b) From here, thrust the bar
Olympic gure skater and founder of boutique London bar. Then take a stride forward above your head, straightening
personal training studio Roar Fitness. So, along with with the right leg. No wobbling. your arms and keeping your
sculpting individual muscles while you train, youll burn fat (b) Lower into a 90 lunge, core engaged to prevent leaning
faster, too. This whole-body toner will give you the honed keeping your knee over back. Return the bar to the start
thighs, sculpted shoulders, out-and-proud abs and rm, your toes, for 4 counts. Push position for 4 slow counts.
round bottom of the girls-who-lift brigade. Sold? Lets go. back from the right foot to
the start and repeat. Now
switch sides.

PROP UP THE BAR
RAISE
THE BAR
Get your own
Womens Health
BodyWorks barbell set.
Just 39.99
at argos.co.uk
4
FRONTAL RAISE
Targets: Shoulders
Do: 13-15 reps
(a) Standing with your feet

shoulder-width apart and knees
slightly bent, hold the bar in an
overhand grip in front of your
hips. Keeping your arms straight,
lift the bar up and out until its at
shoulder height, engaging your
core to avoid leaning back.
(b) Pause, then slowly lower
the bar back down for a count
of 4 seconds. Thats a practice
rep now repeat without a pause
at the bottom. Power up.
5
WEIGHTED SIT-UP
Targets: Shoulders, core
Do: One set of 13-15 reps. Start
with an empty bar and build up
(a) Lying on your back with your
3
FRONT SQUAT
elbows to the sides at a 90 angle,
lift the bar so its above your
chest. Using your core, slowly sit
up, pushing the bar up until youre
sitting and holding it above your
Targets: Legs, glutes, head with arms extended.
back, core (b) Return to the start position,
Do: 13-15 reps rolling down one vertebrae at
a time as slowly as possible.
As your spine returns to the
(a) Standing with feet hip-width oor, draw your elbows back
apart and toes facing forward, and return the barbell so
bend your elbows and raise the its positioned over your
bar towards your collarbone (as chest. Heave ho!
before). With elbows tucked in
and back straight, lower your bum
as far as you can for 4 seconds.
(b) Keeping your chest lifted
and ensuring that your toes are
in line with your knees, use your
glutes to return to the starting
position, increasing your speed
so it only takes 1 or 2 counts.
Check out how strong you
look in the mirror, then repeat.

S M A RT ST R AT E G I E S FO R FA D - F R E E W E I G H T LOSS
Take four WH staffers struggling to meet their tness goals, gure

out whats really holding them back and then create a failsafe plan
that wont let them down. Oh, and do feel free to steal it...

I WANT TO SHED A STONE BUT
I DONT CARDIO
LIKE FREE
TONE-UP
CARDIO
1. RETHINK CARDIO
Ditching the cardio
VICTORIA STEPHEN, could in fact up your
29, SENIOR PROJECT calorie burn, says the
MANAGER, HEIGHT: 6ft Journal of Strength
Ive always found it and Conditioning
difficult to stick to a Research. Going for a
regime because I get so run before you tackle
bored with cardio. So all weights could actually
my trainer asked me to do reduce their effect.
was 12,000 steps a day and People who ran for
the rest of the work was 45 minutes before
done on a Reformer Pilates weights did up to 18%
bed. It was exhausting but fewer reps than those
in a way I enjoyed it. Of who skipped cardio.
course, it meant I had to be
smart with my nutrition to
ensure I was still burning
fat but a high-protein,
high-fat, low-carb diet by BEFORE
Krystina Reimer, PT at Weight: 86.9kg 2. DONT
Lomax, took care of that. Dress size: 14 OVER-FUEL
Body fat: 28.5%
Three nutritious meals
Waist: 88cm
THE PLAN a day should give you
Five Reformer Pilates enough energy. HIIT
AFTER
sessions with PT Dmitri requires carbs to refuel
Weight: 80.8 kg
Tkatchev, 12-15,000 Dress size: 12 burned glycogen
steps a day and fasted Body fat: 19.2% stores, but after Pilates
morning workouts. Waist: 78 cm the body simply needs
nutritional support to
help muscles recover,
SCULPT VICTORIAS BUM
says nutritionist
4
Rhiannon Lambert.
1 2 3 *SOURCE: JOURNAL OF STRENGTH AND CONDITIONING RESEARCH; M CMASTER UNIVERSITY, CANADA;
AMERICAN COUNCIL ON EXERCISE. EPOCH FITNESS (EPOCHFITNESS.CO.UK)
3. LIMIT REST DAYS

SINGLE-LEG HIP LIFT SHOULDER BRIDGE SINGLE-LEG LEG EXTENSION Regular workouts will
Do: 1 set of 12 reps on Do: 1 set of 12 reps on HIP PULSE Do: 1 set of 12 reps allow your muscles to
each side each side Do: 1 set of 10 reps on (a) Lie on your stomach continually grow and
(a) Lie on your back with (a) On your back with each side with your spine and pelvis strengthen. Skip too
your arms by your sides, knees bent, peel your (a) Start in the same in a neutral position, legs many sessions and you
left foot on the oor and bum and lower back off position as before. separated and your hands risk undoing your
right leg in table-top the oor into a shoulder (b) Keeping your spine under your forehead. efforts, says Tkatchev.
position. bridge. Raise your right leg. neutral, pulse through your (b) Keeping your pelvis A Norwegian study
(b) Tuck in your pelvis and (b) Slowly lower the right supporting glute towards grounded, lift both your found training six days
roll up from the base of your leg to just below the level the ceiling. Lower the right legs off the ground as a week will double
spine to the shoulder blade of the left knee, exing foot back down to the oor. high as possible and hold the muscle gains
area into a bridge. Hold for your ankle simultaneously. Hug your knees to your for a couple of seconds against working out
a moment, ensuring Then lift the right leg back chest for 15 seconds, then before lowering them three times a week.
your hips stay straight. up, pointing your toe. repeat on the other leg. back down to the oor.

THE TR ANSFORMERS
I WANT TO DROP A DRESS SIZE BUT
I CANT BE YOUR
AFFORD OWN PT
A PT
1. TAKE IT SLOW
If you love a HIIT
FRANKIE HILL, 24, class, youll get best
PICTURE ASSISTANT results and avoid
HEIGHT: 5ft 7in injury if you let
My salary doesnt your muscles fully
stretch to private recover between
sessions with a personal workouts with a
trainer, but I wanted stretch session. Yoga
the results they can tones without putting
provide, so I replicated the body under too
the intensity of a one-to- much stress, says
one appointment with Emily Cole, PT at
gym classes that I knew Virgin Active.
would push me every
time. I reduced my carb
portions and focused
on protein and healthy
fats. Ive gained strength
and am the leanest Ive BEFORE 2. INJURY-PROOF
been in years. Weight: 78.8kg YOUR BODY
Dress size: 12
If youre going it
Body fat: 32.7%
THE PLAN Waist: 82cm alone without a PT,
Six circuit or bootcamp dont shy away from
style classes at Virgin asking the class
AFTER
Active (Apex Sprint, Apex instructor to check
Weight: 71.4kg
Strength, Grid Lean, Grid Dress size: 10 your form. Stop
Fit, Grid Strong) and Body fat: 22% a motion if it doesnt
1 stretch session per week. Waist: 75.5cm feel right, and watch
out as you start to
tire this is when
CARVE FRANKIES CORE bad form is likely to
creep in, says Cole.
1 2 3 4
3. KNOW HOW TO
WALKING PLANK BICYCLE CRUNCH RUSSIAN TWIST PLANK JUMP SELF-MOTIVATE
Do: 3 sets of 30 seconds Do: 3 sets of 30 seconds Do: 3 sets of 30 seconds Do: 3 sets of 30 seconds With no one there to
(a) Begin in plank with (a) With both legs in (a) Sitting on the oor, (a) Begin in plank position crack the whip, youll
your hands on the oor, table-top position, cup bend your knees and lift with your hands on the need super willpower.
arms straight, wrists under your hands behind your your feet. Keeping feet and oor, arms straight, wrists Thinking about your
*SOURCE: JOURNAL OF CONSUMER RESEARCH
your shoulders and your head and lift your shoulders knees together, lean back, underneath your shoulders workouts in advance
body straight. off the oor. Keep your ensuring your shoulders and shoulders in line with makes you exercise
(b) Keeping the rest elbows out wide. remain back and down, your hips and ankles. more than if you
of your body still, lower (b) Bring your right knee and your chest is lifted (b) Jump your feet out hit the gym on the
yourself down onto your towards your body as towards the ceiling. away from each other spur of the moment*.
forearms and then push the left leg extends out (b) Holding a medicine ball, so theyre slightly wider And vary your classes
back up onto your straight. Twist your upper twist to tap it on the oor than hip-distance apart. to keep things fresh.
hands. Alternate which body so your left shoulder to the left of your body Jump them back together So mix it up.
arm you lead with. meets your right knee. and then to your right. again and repeat.

I WANT TO LOSE MY BELLY BUT
I STILL FOCUS ON
WANT TO BALANCE
PARTY
1. EAT SAVVY 2:1
Going out for dinner?
LAUREN CLARK, 24, Choose lean protein
EDITORIAL ASSISTANT and vegetables for
HEIGHT: 5ft 4in breakfast and lunch,
I love going out, so such as an omelette
I really wanted to know with spinach then
if I could tone up without a turkey salad, to even
foregoing the booze or out any high carbs
the bread basket. What and fat at dinner, says
did I learn? When youre Krystina Reimer.
exercising hard, your Have a protein shake
diet changes organically. mid-afternoon so
Ive not given up my youre not ravenous
indulgences totally, but when you order.
to build lean muscle (I
gained 5kg of it) I had to
fuel myself with healthy
protein and preferably
not be hungover. BEFORE
Weight: 69kg 2. DO METABOLIC
THE PLAN Dress size: 10 CONDITIONING
Three 60-minute weights Body fat: 31% Known as metcon,
Waist: 76.2cm
sessions (with high-intensity this interval workout
metabolic conditioning focuses on intense
AFTER
circuits), with PT Ashleigh exercises with weights,
Weight: 69kg
Lawrence, plus two Dress size: 10 plus 30-second rests,
classes (HIIT, spin or Body fat: 25% which maximises fat
yoga) each week. Waist: 72.39cm burn. Itll re up your
metabolism so youll
continue burning
GET LAURENS LEAN LEGS
calories after your
4
session, says
1 2 3 Lawrence.
*SOURCE: NORTHERN KENTUCKY UNIVERSITY; HUMBOLDT UNIVERSITY. GYMBOX (GYMBOX.COM)
SPLIT SQUAT ROMANIAN SQUAT REVERSE LUNGE 3. DRINK LESS,

Do: 4 sets of 15 reps DEADLIFT Do: 4 sets of 15 reps Do: 4 sets of 15 reps BURN MORE
on each side Do: 4 sets of 15 reps (a) With feet hip-width on each side Ditch the diet
(a) Stand up straight (a) With feet shoulder apart and arms by your (a) With feet hip-width mixers the articial
and rest your right foot width apart and a barbell sides, shoot your bum apart, take a large step sweeteners can
on a bench behind you. in hands at hip level, arch back, keeping your backwards with your left boost your appetite.
(b) Bend at the knee and your back and bend your back straight, and foot and lower until your Instead, try drinking
hip until your front leg knees, engaging your core. lowering as far as back knee becomes bent your spirits neat on
forms a right angle. Then (b) Move your bum is comfortable. at a right angle. the rocks. Your body
push back up through backwards and lower the (b) Pushing through the (b) Pressing your front will work harder
the heel of your front leg barbell, keeping your chest heels raise back up to heel into the oor, bring warming you up and
to the starting position. up and shoulders back. the top, tightening your back foot forward youll burn more
Hold dumbbells to up Drive your hips forwards through the buttocks to start. Up the challenge calories. Cheers.
the challenge. as you return to standing. and hamstrings at the top. with kettlebells.

THE TR ANSFORMERS
I WANT TO BUILD ABS BUT
I WANT TO GET
TRAIN LESS TONED
FAST
OFTEN
1. MAKE MACROS
EASY
CAMILLA WOOD, 26, Tracking your protein,
ACCOUNT MANAGER carbs and fats gets
HEIGHT: 5ft 6in results. Sadly, few of
Ive always been t and us have the time to
healthy I run and do become slaves to
HIIT and spinning ve every gram, so make
days a week but what educated estimates.
I was doing wasnt giving Instead of using
me the denition I wanted, scales, use the weight
so I wanted to change on an items packaging
things up for better to get a rough idea,
results. With heavy says Krystina Reimer.
weights and strict macro
counting, I nally have
the abs and arms I have
been after.
THE PLAN BEFORE 2. KNOW YOUR

Three 60-minute heavy Weight: 62kg WEIGHTS
weights sessions with Dress size: 10 How to hit the muscle
a few minutes of intense Body fat: 18.5% fatigue sweet spot?
cardio per week, with Waist: 81.6cm Youre lifting too
PT Chris Beavers. light, or too few, if
AFTER
Weight: 58.6kg you need less than
Dress size: 8 a minutes rest before
Body Fat: 14.5% the next set, says
Waist: 73cm Ashleigh Lawrence,
PT at Gymbox. In
your nal set, it
ARM YOURSELF WITH CAMILLAS BICEPS should be willpower
3
pushing you through.
1 2 4
VITA LIBERATA SPRAY TAN FROM BENEFIT COSMETICS CARNABY STREET BOUTIQUE.
*SOURCE: UNIVERSITY OF TEXAS. ULTIMATE PERFORMANCE (UPFITNESS.CO.UK)
3. PLAN YOUR
SINGLE-ARM LYING DUMBBELL SEATED BICEP CURL SEATED DUMBBELL PROTEIN
DUMBBELL ROW TRICEP EXTENSION Do: 3 sets of 12 reps SHOULDER PRESS Only the rst 30g of
Do: 3 sets of 10 reps on Do: 3 sets of 12 reps (a) Sit on a bench with Do: 3 sets of 10 reps protein in a meal is used
each side (a) Lie back on a bench a dumbbell in each hand (a) Sitting with back to produce muscle*,
(a) Rest your left knee and with a dumbbell in each (try 6kg) and arms down straight, hold a dumbbell so eat a little at every
left hand on a bench with hand (try 6kg). Lift your by your sides. in each hand with arms one. Need a quick way
your right foot to the side arms straight above you. (b) Lift the dumbbells out and elbows at 90. to up your intake?
and your right hand holding Engaging your triceps, towards your chest with (b) Extend your arms Protein powders
a dumbbell (try 15kg). lower the weights down palms facing your body and drive the dumbbells are great for topping
(b) Draw the dumbbell together above your head. and bending at the elbow. towards the ceiling until up a medium chicken
up, pause for a second as (b) Pause at the bottom Squeeze for a couple of they meet at the top. After breast is equivalent to
it reaches your chest. Then before lifting the weights seconds at the top before a couple of seconds, slowly one and half scoops,
slowly lower it back down back, following the same controlling the weights lower them back down says Reimer.
to the start position. path, to start position. back down again. to the starting position.

HORMONES
GONE
Weight loss blighted by your hormones?

Learn to tame the little critters
for good with our handy guide
WORDS RACHEL MELTZER WARREN
ILLUSTR ATIONS AARON MILLER
A ll those hormones running

riot in your body can be
a dieters worst nightmare.
The rising and falling levels of
those chemical messengers control
your appetite, cravings, where your
body stores fat and plenty more
besides theyre critical players
in whether your diet succeeds or
fails. As scientists make cutting-edge
discoveries, were learning more
about how these gremlins operate.
And once you understand their
natural behaviours, you can
make them your allies. Read on.
CREDITS HERE PLEASE
CHEMICAL INFLUENCE
TESTOSTERONE OESTROGEN
NATIVE HABITAT The ovaries NATIVE HABITATThe ovaries.

and adrenal glands. Like her
BEHAVIOUR IN THE WILD
BEHAVIOUR IN THE WILD This ery sister sex hormone progesterone,
fella is best known for his this seductress is responsible
tendency to help pump up your for the roller coaster of cravings
muscles, your energy and your that accompany your menstrual
sex drive. So when hes AWOL, cycle. Shes a complicated
your muscles (along with your creature: when shes least active,
libido) may atrophy, leading to just before your period starts,
a sluggish metabolism and, yep, youre most susceptible to binge
weight gain. Hate to break it eating. And when she rises to
to you, but he starts to fade in the height of her power, just
your twenties or when you take before ovulation, appetite is
certain forms of birth control. suppressed. But, paradoxically,
TAME HIM Coax him back with if this little lady gets too strong,
resistance training try a barre she can overpower progesterone,
class or other weight-bearing resulting in oestrogen dominance,
exercise for 30 minutes, three which can make weight loss
times a week which revs up challenging, if not impossible.
your testosterone production. TAME HER To keep her in proper
Cutting back on sugar may also balance, make sure youre getting
help him thrive research has enough bre, which binds to
found eating too much of the oestrogen and moves it out
sweet stuff can turn off the gene through your bowels so it doesnt
that regulates the amount of go back into circulation. Aim for
active testosterone in your body. 450g of vegetables every day;
it sounds like a lot, but a green
smoothie, salad and a broccoli
and pepper stir-fry will nail it.
CHEMICAL CLASS
Q Ive heard about plastic being bad

for hormone balance is this true?
A Remember
when we all
went BPA-free? That
system out of whack,
with weight gain as
a noted side effect.
BPA in plastic
products, show
hormonal effects
was because studies Well, now it looks similar to those
found that bisphenol like the alternatives caused by BPA,
A (used in plastics) may not be any according to a recent
was an endocrine better. The chemicals study in Fertility and
disrupter, mimicking bisphenol F and S Sterility. Bottom
CREDITS HERE PLEASE
the effects of (BPF and BPS, line: just try to avoid

oestrogen. It can respectively), which plastic water bottles
throw your entire frequently replace and food containers.

CHEMICAL INFLUENCE
Ask our expert

LEPTIN GHRELIN CORTISOL The expert:
James Duigan
Who: PT
and founder
NATIVE HABITATFat cells. NATIVE HABITAT The gut. NATIVE HABITAT The adrenal glands, of Bodyism
BEHAVIOUR IN THE WILD She normally BEHAVIOUR IN THE WILD Working located on top of your kidneys. (bodyism.com)
has your back, regulating in tandem with leptin, this BEHAVIOUR IN THE WILD Can go feral
appetite by signalling when hungry chap regulates your in the presence of stress, or
youre full. But if the fat cells appetite. When your stomach when you feel threatened even Q Im always in pain
where she hangs out start is nearing empty, he bellows to if only because an idiot cut you the day after working
disappearing that is, if you your brain that its time to eat, up in traffic. She provides out what can I do?
lose some weight she makes then, after youve munched a burst of energy so you can
herself scarce as well. And when your lunch, he chills for about react, then, once the danger A First, the foam roller is
your friend but dont treat
leptin dwindles, you dont get three hours. But when youre has passed, your appetite is
it as an afterthought. A full
the Okay youre done now losing weight, your body so ramped up, you simply 10 minutes before exercise,
message, so you keep eating, thinks its starving (it doesnt have to replenish the energy as well as after, will ensure
making this gal one of the know youre doing this you just expended (even if you boost blood ow to
main drivers of yo-yo dieting. on purpose), so it ramps you didnt expend much at muscle bres and ush
Oh, and lugging around extra up ghrelin production, all). Net result? Weight gain, out lactic acid. Warming
pounds for too long can cause increasing hunger to make especially around your middle. up and cooling down like
leptin resistance. you plump back up. One TAME HER First, cut off her main this will prevent next-day
TAME HER Avoid faddy diets study found that overweight energy supply: caffeine. As soreness*. You can also
that promise quick weight adults who lost an average of anyone whos ever had a triple boost your recovery with
loss thus the inevitable regain 30lbs had 20% higher levels shot knows, this stimulant can supplements branched
that leads to leptin resistance. of ghrelin in their system than increase cortisol secretion. chain amino acids are
Also, make sure youre getting they did prior to slimming. Second, have a proper chuckle proven to help repair
plenty of zinc; low levels have TAME HIM A full stomach will at the latest viral YouTube clip. muscles. Theyre packed
been linked with decreased send ghrelin packing, so load Laughter or even just the into our Bodyism Protein
leptin output in healthy people. up on bulky foods that are low anticipation of a grin can Excellence Vanilla (50).
Load up on zinc-rich foods such in calories, like popcorn and reduce cortisol levels by 39%
as beans, beef and cashews broth-based soups. And while according to a study by Loma Q After a summer off,
to keep this heroine hormone youre at it, try tucking yourself Linda University in California. how can I ease back
happy. And dont rush through in a little earlier at night. Even in to working out?
meals: slowing down gives leptin a little sleep deprivation can A Just a few missed
more time to do her thing. increase your ghrelin levels and workouts can quickly
lead you to store more body fat. escalate into a few months
(or more) of motivational
no mans land. If youve had
a three-month break (or
slightly longer), your tness
CHEMICAL CLASS levels will have taken a dive.
Id say three weekly workouts
Q Are there any other hormones I should know about? will get you ghting t again
in just six weeks. Usually
into weights? Switch to a
*SOURCE: JOURNAL OF ATHLETIC TRAINING
resistance band for your rst
A Hundreds of hormones
are thought to affect
body weight in a minor
Low levels have been linked
to obesity in adults, and it
may be key earlier in life as
produced the most,
suggesting spexin may
play a role in whether or
few sessions to work muscles
as hard as you can at that
moment, without over-taxing
way, but scientists have well. Teens who produced not you become overweight. them. More into cardio? Cut
recently been zeroing in on the least were over five Research is ongoing; so down to 25% of the workout
spexin as perhaps a bigger times more likely to be expect to hear a lot more length you were doing
player than they realised. obese than those who about spexin soon. before. Then build back up
by ve minutes per session.

PACKING HEAT
The 600
calorie cut
CAJUN Who: Rob Hobson

Youll know him as
one of the UKs foremost
CHICKEN
All the nger-licking avours you love,
nutritionists and co-author
of The Detox Kitchen Bible
(robhobson.co.uk)
SEEING RED
The purple hue of the
cabbage is thanks to
but with none of the greasy-hands issues anthocyanins, which,
studies show, reduce your
LOVE ME cancer risk, ght fat and
TENDER boost heart health*. The
In the original recipe, best bit? Red cabbage
the chicken is soaked Original contains 36 different
in a sugary brine, chicken anthocyanins*. So
but, by using a more disease-ghting
Key ingredients:
succulent breast, pigments for you.
Deep-fried chicken
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS. FOOD STYLING: MARI WILLIAMS. *SOURCES: UNIVERSITY OF CALIFORNIA, IRVINE; CHUBU UNIVERSITY, JAPAN; AMERICAN HEALTH ASSOCIATION;
you can skip this. buttermilk oil salt

OHIO STATE UNIVERSITY; AGRICULTURAL RESEARCH SERVICE; SHAHID SADOUGHI UNIVERSITY OF MEDICAL SCIENCES, IRAN; MEDICAL HYPOTHESES; OBSTETRICS & GYNECOLOGY; CELLULAR AND MOLECULAR LIFE SCIENCES
Youll cut time and Cals: 1,024

sugar 12 hours and Sat fat: 9g
25g to be precise. The
added bonus? The lite Lite
version swerves the chicken
deep fat fryer, opting Key ingredients:
instead for stir-frying. Stir-fried chicken
None of the grease, cumin red cabbage
all the avour. Cals: 420
Sat fat: 2.1g
Ingredients
ITS
Serves 4
OIL RIGHT 2 tbsp olive oil 4
Cutting the mayo
skinless chicken breasts,
from the coleslaw
minced or nely diced
is a no-brainer
1 tsp ground cumin
given its high sat-fat
2 tsp ground coriander
content. But the good
2 tsp smoked paprika
news is that not all fat
tsp cayenne pepper
is bad for you. The fat
1 sweet potato
in olive oil, for example,
200g sweetcorn
is a slimmers secret
1 small green pepper,
weapon. According to
nely chopped
Californian researchers*,
1 handful coriander,
monounsaturated fat
nely chopped
can promote weight
loss by keeping
GO FOR
you feeling fuller GLOW Rainbow slaw:
This lite recipe red cabbage,
for longer. Oil up.
WELL provides three of your shredded white
SEEDED recommended ve daily cabbage, shredded
SPICE IT UP Sprinkle on some veg portions youre apple, grated
The original recipe has pumpkin seeds, which welcome but, its 1 carrot, grated
a whopping 4g of salt are rich in magnesium, the green pepper you 1 beetroot, grated
per serving, which is two a mineral vital for energy should be particularly 30g pumpkin seeds
thirds of your RDA. Swap production (85 seeds grateful for. Its a source (lightly toasted)
that with cumin and make up 25% of your of the vitamin niacin, Juice of 1 lemon
youll still add avour, RDA). Plus, a daily dose which widens blood 1 tbsp olive oil 1 iceberg
but could lose fat, too. of magnesium can vessels and increases lettuce, leaves separated
CREDITS HERE PLEASE
Just 1 tsp of cumin reduce symptoms of oxygen ow to the

powder a day can help depression in less than skin, plus face-plumping For the full recipe, see
you lose an extra 1lb a week*, and help relieve vitamin C*. Now, get womenshealthmag.co.uk/
a month*. It all adds up. PMT pain*. Triple win. a skinful of that. litecajunchicken

DOCTORS OR DERS
Then
Id never eaten well. Though my
parents would feed me healthy
dinners, I would secretly binge
I CUT OUT JUNK AND on fatty, sugary stuff like scones

with jam and cream. But my
DROPPED 6 DRESS SIZES

weight really exploded during
a stay in hospital when I was 22;
I wasnt even there two weeks,
but, when I was discharged,
After years of false starts, a wake-up call from her doctor I was 15st 6lbs. I was horried.
convinced Kirsty Walker, 31, to embrace HIIT and get healthy Over the next eight years, I tried
crash diets and half-hearted
bouts of exercise, but when my
doctor told me back in January
that I hadnt lost any weight, the
penny nally dropped. I was 30
and a size 20, and I knew I had
to do something about it.
How
I joined Slimming World, which
helped me cut out all fast food
and rened sugars. I started
eating melon with yoghurt
for breakfast, chicken with
vegetables for lunch and an
omelette for dinner. Id snack on
fruit for a sweet x without the
empty calories. By May, Id shed
three stone. Then I started using
the cross trainer and treadmill
for 40-minute stretches at the
gym. I knew I was making visible
progress, but I lacked tone, so
I started HIIT and weights with
a PT twice a week along with
two solo jogs or cycles and
WEIGHT lost a further three stone.
TO GO
Now
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: NEALE HAYNES. HAIR AND MAKE-UP: CHARLOTTE GASKELL AND
Good fuel It rst struck me how much

Granny Smith my body had changed when size
apples before 12 dresses were too baggy, and
a workout keep now Im a size eight. I still go
me going, and to Slimming World meetings to
stay on track, and training with
CASSIE STEWARD AT LHA REPRESENTS. LOCATION COURTESY OF 1 REBEL
I refuel with
an omelette. my anc John also helps
hes really supportive. Now Ive
Fit kit reached my goal, I can afford
Victoria Sport to relax my diet a little on our
for its fun prints, recent anniversary, I indulged in
and Nike for its cheesecake and ice cream but
top-quality trainers. Ill always go back to looking
after myself. Shedding six stone
Killer move has given me a new lease of life
Battle ropes. Its the and I want to make the most of
most fun you can it. First stop: my wedding next
have doing cardio. July. With my new gure, dress
shopping with my mum will
be so much more fun.

P O S I T I V E ST E P S TO A H E A LT H I E R O U T LO O K
SHOULD YOU BE
MORE MINDLESS?
If youve downloaded every meditation app going but still
struggle to be mindful, there could be an easier way
WORDS VICTORIA WOODHALL
ILLUSTR ATIONS OLIVER BURSTON

30 down,
I
100 to go
am watching what
may well be the
internets most
boring video. And
given that the realm of
internet videos includes other
peoples proposals (no one
else cares) and the inside of a
dishwasher, thats a big claim.
A blonde woman in well-
applied make-up and black-
rimmed glasses is tapping her
fingers on a table. Hang on,
now shes scratching them
over a towel before folding
it. In a moment, shell start
passing tiny balls of beeswax
from one hand to the other
so they sound like dry rice
being tipped into a saucepan.
Throughout it all, she gives
a whispered commentary of
what shes doing though, and get lost down the mental rabbit hole,
for the uninitiated, the says Dr Danny Penman, mindfulness
question of why shes doing expert, neuroscientist and author of
it remains a mystery. new book The Art of Breathing. And the
blatant and dening inanity of these new
mindless techniques (therell be more it as a head orgasm or braingasm.
on those later) isnt so different from And who wouldnt want one of those?
more traditional meditative therapies, In an attempt to chase the tingle, I have
argues Cornelius OShaughnessy, mind watched everything from someone making
Thankfully, I already know why: this is and meditation expert at bodhimaya.com. (then eating) courgetti, to demonstrating
an ASMR (autonomous sensory meridian Take all those personalised mantras in their new oil burner (lots of nger tapping
response) video part of a bona-de transcendental meditation, he says: Theyre opportunities), yet it eludes me. One theory
YouTube subculture, in which millions just two made-up sounds chanted over and is that it only affects a personality type known
of people (some ASMR videos have had over to give the mind something to focus as the HSP (highly sensitive person), thought
up to 18 million views) tune in to watch on other than your thoughts essentially, to be 20% of the population. Edinburgh
the seemingly pointless and banal as a sort theyre meaningless, he says. psychotherapist Michelle Woodall, who
of meditation. There are a host of ASMR specialises in the HSP, says they are probably
artists whispering presenters who crinkle IN RESPONSE more likely to experience ASMR because of
paper, pop bubblewrap or, say, ick the There is a bit more to ASMR than just their nely tuned sensitive systems subtle
pages of a book into sensitive binaural relaxation though. The response itself arousal has a more powerful effect.
microphones so that when you listen is a phenomenon that has piqued the Google ASMR and the results pages are
through headphones, it is as though they interest of the scientic community. full of testimonies of how it helps with
are next to you. Its all slow movements It refers to the tingling sensation that insomnia, migraine, bromyalgia,
and crisp sounds with no other point many people feel when watching these depression and anxiety which scientists
than to help you de-stress and disengage. videos. Until 2010, when the phrase are only just starting to test. Researchers at
Mindless, it seems, is the new mindful. ASMR was coined, people referred to the University of Swansea published a study
Its certainly similar to mindfulness in March, which looked at 475 people who
in that it helps you disconnect with your claimed to be sensitive to ASMR. They
rational, cognitive thought so you dont found that 80% of participants believed
constantly build more and more thoughts ASMR boosted their mood and, of

MIND GAMES
4 ASMR STARS
AND THEIR
WEIRDEST
VIDEOS
Dr Penman. In any natural environment,
when it goes silent, theres danger and your
evolutionary ght or ight response can
kick in. A lot of meditation actually involves
focusing on the sounds around you but its
about learning how to not engage with them.
And despite being without the tingles,
its easy to let the hushed words and sounds
oat over me. I nd it slightly more difficult
1
to disengage from the fact that the woman
in the video has chosen to fold leopard print GENTLE WHISPERING
towels (why not just a nice uffy one from GENTLEMENS SUIT FITTING SESSION
The White Company?), but when I switch Rubbing a blazer, ngering a mens
from watching to listening I soon drift fashion magazine, chalking some
off to sleep. Potentially out of sheer fabric; its all here and its all for
boredom? Its hard to say. stress relief. Apparently.
SOFT SHUFFLE
Following ASMR, the next mindless
therapy I try involves more words: Prune
monkey Pacic Ocean wrestling. Im
trying to fall asleep listening to a string of
random phrases read out at eight-second
2
intervals on mySleepButton, an app
developed by Canadian cognitive scientist COSMIC TINGLES
Dr Luc Beaudoin. Picturing the random words CRANIAL NERVE EXAM
(but not relating them to each other) will, the DOCTOR ROLE PLAY
app claims, shuffle my thoughts to sleep. Just like your own doctor. If your doctor
Imagining diverse, random things (serial whispers, cant actually hear you
diverse imagining, dubbed cognitive shuffle and is, lets face it, pretty sinister.
for the iTunes generation) affects the brain
in two ways. First, says Dr Beaudoin, its
productively distracting.
It interferes with the
respondents who kind of thinking that keeps
suffered chronic pain,
42% reported an I DRIFT OFF you awake, he says. So
while you are thinking
3
improvement.
All the participants
TO SLEEP. about these images, you
wont be thinking about ACCIDENTALLY GRACEFUL
had experienced the
tingling sensation, but
POTENTIALLY your mortgage or whatever
concerns you might have.
VIRTUAL HAIRCUT ROLE PLAY
Role play? No, not Fifty Shades, but
even if youre not the OUT OF Second, it triggers a virtual trip to the hairdresser, all in
tingly type, ASMR could
still offer you something.
SHEER incoherent mentation, the
thinking that your brain
the pursuit of binaural benets. Sure.
Dr Craig Richard, biology

professor at Shenandoah
BOREDOM naturally does before you
drop off, signalling that its
University, Virginia, US, safe to fall asleep. Studies
believes that ASMR techniques activate the have found that, as people fall asleep, they
same biological pathways as bonding between experience visual imagery, says Dr Beaudoin.
loved ones, whether parent and child, friends They have micro dreams and the cognitive
or partners. Some basic biology of bonding is shuffle imitates this state. 4
well established and this involves specic As Dr Penman points out, it only works HEATHER FEATHER
behaviours like gentle touches and soft voices, if the words dont trigger any unpleasant PRINCESS DUCKY AND
which stimulate the release of endorphins, associations. Luckily, Ive had no bad BLOWING IN YOUR EARS
dopamine, oxytocin and serotonin. Over 11 minutes of extreme close-ups
Theres also a functional explanation for and some breathing. Oh, and theres
ASMRs lullaby effect inane noise might be also a mini rubber duck thrown
better for us than total silence. Its unnatural in for good measure.
to be in a completely quiet space, says

MIND GAMES
Creepy or
calming?
experiences with prunes or monkeys, although cortex, where sense making and decision
I did have difficulty picturing an atom. It may making take place. By writing it down, you
be nonsensical, but it is undeniably effective. are allowing your emotional centres and
With my usual spinning, pre-sleep thoughts higher cortical areas to work
kept at bay, I fall easily into a sound sleep. safely releasing things that in tandem, processing and
could fester and implode. storing whats relevant and
A GOOD DUMP Writing down your
DUMPING clearing out whats not.
My nal dose of mindlessness is a morning feelings is such a common So whats the result of my
affair and, this time, the words are my own.
I am scribbling them down on paper: after
notion, its almost clichd.
Yet theres science to
IS LIKE week of living mindlessly?
Well, what each of these
15 minutes, Ive written mostly fragments of support it. One study A MENTAL techniques has in common
to-do lists, snatches of conversation and song
lyrics anything that comes to mind, whether
found that people who
wrote expressively about BOWEL is that you cant really fail.
There is no end game.
or not theres any sense or reason to it. This is
brain dumping the mental equivalent of
traumatic, stressful or
emotional events for 15
MOVEMENT Thats also true with
mindfulness, points out
PHOTOGRAPHY: GETTY IMAGES. THE ART OF BREATHING (7.99, HARLEQUIN)
a good bowel movement; do it rst thing in to 20 minutes had better Dr Penman. But your own
the morning to let go of old crap. Devised by physical and psychological self-judgement, when your
life coach Michelle Roques ONeil (and outcomes compared with those who wrote mind starts spinning with thoughts, gets in
inspired by an exercise in Julia Camerons about neutral topics. Another study even the way. The outcome of being mindless is
seminal self-help book The Artists Way), brain found that it helped wounds heal faster. very similar to being mindful to realise you
dumping is a way of offloading the things Even if youre not dealing with deeply are not your thoughts; to stop yourself being
clogging up your overloaded mind. Three traumatic events, neuroscientist and consumed by them. Really its just a different
pages, suggests Roques ONeil, without taking performance coach Magdalena Bak-Maier way to get there. So now I am going back to
your pen off the paper. Dont read it back (maketimecount.com) points out how YouTube. To watch a nine-minute video of
because it probably wont make a lot of sense. chronicling the everyday and inane can have brightly coloured plastic balls bouncing
The process is whats important. Its a way of a direct effect on your neural pathways. When down an escalator. Havent seen it yet?
your emotional centres, such as the amygdala, Youll be mesmerised.
are activated say if a friend offends you and
you cant let it go it puts the brakes on the
higher cortical areas, such as the pre-frontal

MISTLETOE & WHINE
FESTIVE
STRESS
and how to
SURVIVE IT
Tis the season to be jolly, so why does it end up
being so damn stressful? Reclaim your Christmas
with our guide to managing the mayhem
WORDS CORINNE REDFERN ILLUSTR ATIONS STEPHEN COLLINS
Y ou open the first door on the

Advent calendar but, rather than
a lovely, warm feeling of festive
cheer, you get a sudden, gut-wrenching pang
of dread enforced fun at the office party,
morning-after beer fear and just how do
SURVIVE OFFICE PARTY
SMALL TALK WITH THE BOSS
THE SCENE: She hired you three months
ago and youve had zero interaction since.
Now youre sat next to your manager at
the office do and shes thrusting an M&S
you deal with your well-meaning-but-ever-so- vol-au-vent at you which, your paranoia
slightly-racist nan on the big day? Dont panic: suspects, may have your P45 in it.
youre not Scrooge Christmas stress is totally HOW TO HANDLE IT: When youre suddenly
normal. A study in Applied Research in Quality next to a gure of authority, you can nd
of Life found the anxiety that surrounds the you revert to your inner child, says Ivana
Franekova, a cognitive behavioural therapist
festive season is related to a decrease in life and condence coach. Theres even a name
satisfaction and emotional wellbeing. So for it: transactional analysis. Your boss
what to do? Follow our guide to navigating the probably wants to relax and talk about
anything other than work too, so start with
most socially strained seasonal scenarios so compliments. But there must be a reason
you can remain effortlessly serene throughout. behind the attery, says Franekova, so you
dont seem like a total creep. If you suddenly
start admiring your bosss blouse, you risk
insincerity. Instead, ask for her opinion
on a certain topic and then agree (or say
Thats a great idea!). Youll both get a boost,
plus, someone agreeing with you can have the
same emotional uplift as a nancial reward.

BEAT THE POST-PARTY
PARANOIA ATTACK
THE SCENE: You wake up the morning after
on the living room oor with your party
shoes as a pillow. And wait, yep, your head
is pounding and, FLASHBACK, youve just
remembered doing shots with the bosss
husband. Oh, and then there was that lap
dance for Trevor in IT.
Next, ask open-ended questions; the most A study in the Quarterly
effective means of navigating unnatural HOW TO HANDLE IT: The Review of Biology revealed
conversations, says Elizabeth Stokoe,
professor of social interaction at
crusty headache is bad
enough, but the real killer
LAUGHING that humans developed
self-generated laughter as
Loughborough University: Listen out for is the hangxiety that ABOUT THE a strategic tool to overcome
specic points of reference to come back to
when theyve nished speaking. Research in
oh-so-awful feeling of
dread. About everything. PARTY WILL embarrassment. So take
ownership of your shame
the Journal of Experimental Social Psychology
revealed that conversational breaks of more
Turns out, alcohol rewires
your brain to such an extent
EASE THE and laugh that you
slut-dropped even after the
than four seconds can cause feelings of
rejection. Awkward. So kick off the chat as
that it becomes more
difficult to rationalise your
DREADED music ended. Plus, laughter
triggers endorphins: those
soon as you sit down and keep it going. thoughts, so those shameful HANGXIETY feel-good chemicals. Go
If youre still feeling unsure, fake it. Staff memories surface and your into work early slinking in
who appear condent get promoted quicker. brain views them more late isnt great and look as
Your body language is more important than critically than it should. The cure? Laugh. fresh faced as you can, says careers expert
your conversation, says Franekova. Make eye Not in a maniacal way, but in a laughing James Innes. If you did something untoward
contact and lean in to appear enthusiastic. at yourself before anyone else does way. such as argue with a colleague, take them
If in doubt, mirror your boss its proven aside and apologise to clear the air. That
to make her like you more and feel closer sorted, tackle your day as normal.
to you. And not in a weird way. Comfort food overload optional.

MISTLETOE & WHINE
FESTIVE FAMILY TENSIONS and your lifestyle, but if you respond

AND HOW TO WIN AT THEM aggressively youll come across as the worst
THE SCENE: Ah, your family. Cant live with person in the scenario, says Stokoe. Deect
them, cant shoot them. Tricky at the best of the question back onto whoever is asking.
times, but put four (or six, or eight, or 12) peace is to get involved and control the table Respond with something quick and vague,
parents, grown-up children, siblings, cousins talk. Listen out for short, sharp sentences, then: Anyway, how are you doing? Itll
and aunts and uncles in an enclosed space which could signal impending aggression end the sequence, plus itll show them that
with copious amounts of booze and you and dive in earlier rather than later to steer theyre being inappropriate. Franekova adds:
have a recipe for disaster. the conversation to safer Remember, youre an adult,
territory, she says. You and no one has the right to
HOW TO HANDLE IT: According to the theory
of transactional analysis, its not just your boss
dont have to be discreet
about it, just say: Oh, can YOUR UNCLE make you feel youre not
good enough. Theres
who can make you regress to child status: it
happens when youre around your parents or
I cut in here Ive just
remembered something
IS ALL FIRED nothing wrong in being
calmly assertive by saying
siblings too, because thats the role you grew
up in, explains Franekova. The good news is,
I have to tell you. Thats
how effective negotiation
UP TO ASK Can we change the
subject? then laughing
you already know your trigger points and your works. Crisis averted. YOU WHY to diffuse any tension.
emotional histories with close relatives, so you
can be prepared. Write down your anxieties
YOURE NOT Doesnt do the trick?
Franekova has another piece
and potential areas of conict in advance not RELATIVES MARRIED of condence-boosting
so you can confront them (Christmas really PRYING advice. Write a list of
isnt the time), but being aware can make QUESTIONS? achievements youre proud of
you feel less insecure. Its known as journal BAT AWAY THE BABY and keep it in your bag. You dont have to reel
therapy and Franekova says that writing BOOMER INTERROGATION it off when a distant relative starts questioning
encourages self-reection and cognitive THE SCENE: Its clichd, outdated and your goals, you just have to know its there.
processing (aka compiling fragmented downright rude. And thats kind of the point. Resist the temptation to bang on about
thoughts or resentments into a cohesive Hes your 80-year-old uncle and hes all red everything youve done (were programmed to
storyline that makes sense), which makes up to ask you why youre still not married. recognise that as a sign of insecurity) but this
you feel more condent. It also means is the time for the humble brag: No, I havent
* OFFICE FOR NATIONAL STATISTICS
you can come up with savvy responses HOW TO HANDLE IT: Known by social settled down with anyone yet, but its hard
in advance, so youre not caught off guard. scientists as rst movers, these individuals to meet new people when I work such long
But, with families becoming increasingly are trying to quickly assert their power over hours. Did I mention I was promoted twice
complex (in the UK, 11% of coupled families the conversation and its hard to win last year? One theory of CBT is that if you say
include one step-parent*), Stokoe reckons against them. Youre immediately in something positive about yourself out loud,
that sometimes the only way to keep the a position where you need to defend yourself youre more likely to believe it, too.

S I M P L E C H A N G E S , G O R G E O U S R E S U LT S
THE
RE AL
DEA L
Your wardrobe needs stamina
over the party season, so instead
of splurging on this seasons
hero fashion pieces, invest in
sporty doppelgngers theyll
up your game on the dance oor
HAIR & MAKE-UP: GIGI HAMMOND. JACKET, 139.95, ADIDAS BY
and become gym-bag staples, too

STYLING CHARLIE LAMBROS
STELLA M C CARTNEY. DRESS, 130, UK.TOMMY.COM
PHOTOGRAPHY IAN HARRISON

THE TREND
THE SILK
TRACKSUIT
PANTS
25.99, Zara
THE SWAP
THE JOGGING
BOTTOMS
Prepare yourself for
news: tracksuit bottoms
as legitimate fashion
statement. These days,
though, theyre less
hanging around the market
on a Saturday and more
high-end Sporty Spice.
Wear this eece-lined Stella
McCartney pair with heels
and a metallic jacket
to nail the trend.
Jacket, 55, River Island

Open-back crop top, 35,
Topshop Joggers, 47.95,
adidas Stellasport
Earrings, 290,
Dinny Hall at Liberty
Shoes, 29.99, Public Desire
SWITCHING GEAR
THE TREND
THE SILK
BOMBER
45, Dorothy Perkins
THE SWAP
THE SPORTS
JACKET
What do we miss about the
90s? Choosing between
Dewberry, Exclamation
and Tribe. Oh, and bomber
jackets. The latest silk
incarnation is a winner, but
opt for this sporty version
and youll get more bang
for your buck. The neoprene
fabric traps in body heat and
wicks away sweat. Sorted.
Jacket, 139.95; sports bra,

32.95, both adidas
by Stella McCartney Skirt,
20, River Island Socks,
stylists own Heels, 25,
PrettyLittleThing

THE TREND
THE COLOUR
BLOCK JEANS
98, Plein Sud at Yoox
THE SWAP
THE LEGGINGS
Goodbye skinnies, hello
colour-block jeans. Your
new go-to denim heroes
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Our alternative leggings
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comes in handy for pulling
next-level moves, too.
Hat, 10, Topshop Top,

29.99, Zara Leggings,
39.95, Gap Clutch, 295,
Furla Shoes, 29.99,
Public Desire

SWITCHING GEAR
THE TREND
THE FASHION
TRAINERS
130, Carvela
Kurt Geiger
THE SWAP
THE RUNNING
TRAINERS
Hitting the dance oor but
dont fancy heels? Totally
ne to wear trainers. On
the proviso they make
a statement. Metallics
hit the athleisure sweet
spot perfectly and negate
the need for added bling
elsewhere. Hands-free
bag non-negotiable for
complete freedom.
Dress, 588, Kristina

Fidelskaya Bag, 110,
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Whistles Trainers, 90,

Nike at JD Sports

SWITCHING GEAR
THE TREND
THE TURTLENECK
425, JW Anderson
at Net-a-Porter
THE SWAP
THE ZIP-UP
FLEECE
Ignore your initial
Anchorman and not in
a good way reaction. The
turtleneck is the stylish way
to ditch the scarf and keep
your neck warm on a chilly
night out. Our colour-block
zip-up ticks all the same
style boxes plus its eece
lining keeps you warm. Oh,
and the thumb holes give
you a better grip on that
cocktail. Yes, we tested it.
Cap, 10, Topshop

Top, 80, Tommy Hilger
Sport Trousers, 135,
LNDR Bag, 149, Esin
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Akan Shoes, 29.99,

Public Desire

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How to
SHOP
for
SCENT
Eau-so-clueless about what to buy
for someone special? Sniff out the
perfect fragrance with our guide
WORDS
JESSICA CHIA AND AMELIA JEAN JONES
S
cent. Its personal.
What makes you snort
for more could leave
someone else retching.
Theres nothing worse than
being on the receiving end of
a scented gift so saccharine it
makes your teeth itch, or so
lavender-heavy it whiffs of old
ladies and incontinence pads.
In fact, its pretty easy to hit
the wrong note. Selecting
a fragrance for someone can
be challenging, says leading
perfumer Frdric Malle.
Its an intimate gift.
Yet, 20% of fragrance sales
are made in the 10 days before
Christmas*. Think its just
forgetful husbands and errant
sons? Wrong. A report* found
that one in four women will
give perfume this season.
Hoping to get it right? Our
crack team of perfumers
and psychologists find your
trickiest nearest and dearest
CREDITS HERE PLEASE
a fragrance not to be sniffed at.

BOTTLE IT
WHO S IT FOR ? YOU SIT DOWN FOR BRUNCH WHAT

YOUR BFF DRINK DOES SHE ORDER?
THE CLUE
HER TIPPLE If she drinks If she drinks If she drinks

OF CHOICE A mimosa A fully loaded A bottomless supply
Smell is closely (or ve) Bloody Mary of caffeine
related to taste, says
Dr John McGann, an
olfactory researcher Look for Look for Look for
and neuroscientist at A spritz with the dry, Something as rich A bold scent that
New Jerseys Rutgers bubbly qualities of as her savoury packs as much heat
University. So paying the zz in her cocktail choice of bevvy as a steaming latte
attention to your
mates palate can tip
you off to what shed
like in a perfume. Just
dont be too literal:
enjoying a mug of
Bovril doesnt mean
you want to smell
like a slab of beef. Buy Buy Buy
The trick is to pick Marc Jacobs Divine Jo Malone Myrrh Este Lauder Modern
up on subtle Decadence & Tonka Intense Muse Nuit
similarities, such as 69 105 70
the complexities of Champagne top notes Features the rich sap A warming and sexy
a drink or the attitude with citrussy, yet of the Namibian combination of
it implies, says Dr herbal, orange myrrh tree with sweet jasmine and
McGann. Time to blossom and vanilla and sensuous sandalwood that
make the glass-to- bergamot tonka bean hits the right note
bottle connection.
WHO S IT FOR ? YOURE SCROLLING THROUGH HER

YOUR INSTA FEED WHAT HAS SHE POSTED?
WORK WIFE
THE CLUE If she mostly shares If she mostly shares If she mostly shares
HER Scenic vistas Curated still-life shots Shameless seles
INSTAGRAM
ACCOUNT
Look for Look for Look for
Dont just double-tap Outdoorsy notes like Nuanced blends that A strong oral
and post heart-eye moss or r sliced with pair light and delicate base; certainly
emojis mine her sunny accords of scents with no room for any
pages for perfume acidic citrus something deeper shrinking violets
intel. The stuff shes
into sheds light on her
personality, which in
turn can hint at her
scent preferences. Avo
on toast = demure;
Friday-night shots =
intense and ery, says
Dr Rachel Herz, author Buy Buy Buy
of The Scent of Desire. Tom Ford Vert Diana Vreeland Miss Dior Absolutely
Plus, creeping her Bohme Full Gallop Blooming
feed is way more 148 180 70
stealth than asking, This is a green scent A study in contrasts: A heady mix of juicy
So, which perfumes paired with a delicate orris is fruits and orals
CREDITS HERE PLEASE
do you like? Jan sparkling top note a perfect match for including Grasse and
Fockenbrock, of mandarin thats rich amber, jasmine Damask roses and
Makes perfumer at Drom as brisk as a walk and an unexpected peony spiked with
scents Fragrances, tells you in the woods twist of pepper pink peppercorn
what to scan for.

BOTTLE IT
WHO S IT FOR ? If he lives in Crocs and Star Wars T-shirts,

YOUR OTHER its worth noting (after questioning your life
HALF choices) that the edgiest after shave on the
fragrance counter is unlikely to be his thing.
THE CLUE
Scent is like an accessory, says Dr Herz.
You can glean a lot from how someone
HIS dresses. But thats not all that counts
WEEKEND his present should also suit you. It may sound
WEAR prehistoric, but studies suggest that when
a woman likes a mans scent, shes more
attracted to him, says Dr Herz. In a nutshell:
if ya like it, hell love it. Jan Fockenbrock tells
you how to give it a whirl.
ITS SATURDAY WHATS HE WEARING?
If he wears If he wears If he wears

Jeans and Checked shirt and Buttoned-down shirt
a T-shirt skinny jeans and chinos
Look for Look for Look for

A touch of leather to Retro notes such as Citrus and amber, a
keep things simple incense and herbs; contrasting duo thats
yet sexy as hipster as he is still straightforward
Buy Buy Buy

Byredo Cuir Obscur Atkinsons 24 Old LOccitane LHomme
135 Bond Street Cologne Cdrat
Simple amaretto and 140 45
lemon top notes sink Has old school A fuss-free blend of
into a well-rounded avours of juniper, marine notes, fresh
leather and musk black tea and smoky, citrus and warming
base. Its the spirit oak-aged whisky. Its amber with cedar to
fragrance for any the liquid version of a appeal to the most
laid-back type handlebar moustache classic of tastes
TRICKS OF THE TRADE

Perfumery secrets to help you nail the perfect gift
1 2 3
TIME IT RIGHT RISE N SHINE PLEASE YOURSELF
Hold off until the Shop in the morning Buying for yourself?
third week of for fragrance, says Write the names of
December to Harrods perfumer fragrances on a
pounce retailers Roja Dove. By the blotter, then spritz
traditionally offer the afternoon there will them until saturated,
biggest discounts be so much alcohol but dont sniff, says
then, says in the air from Dove. Dont let them
moneysavingexpert. enthusiastic spritzers touch, then eliminate
coms deals hunter you wont be able to them one by one until
Jordon Cox. smell a thing. you nd your fave.

WHO S IT FOR ?
YOUR SISTER
OR MUM
THE CLUE
FRAGRANCES SHE
ALREADY LOVES
Many of our scent perceptions are
hereditary so a common gene
pool is, at least in theory, a leg up, Ask our expert
says Dr McGann. By how much?
Youre more likely to agree with
family members on the intensity of The expert: Bobbi Brown
particular scents, agrees Dr Herz. Who: Make-up
Also helpful are all the shared artist, founder
memories holidays, your and CCO of
grandmas cooking etc. What we Bobbi Brown
come to know as a fragrance we Cosmetics
like or dislike is all based on
personal experience, adds Dr Herz. Q Whats the
Dont be shy use every bit of quickest way to look
information to your advantage. better in seles?
DO YOU KNOW A You can use make-up

to create the perfect
photographic lighting.
... which fragrance she currently First things rst: curl your
wears and loves? lashes. Its easy, effortless
Try perfumesociety.orgs online and when more light hits
fragrance tool. It takes a signature your eye theyll look
scent, the time of day and year brighter and bigger.
you want to wear it and makes Second, highlight the bridge
suggestions of fragrances that of the nose, Cupids bow,
hit the same notes at a variety brow and cheekbones.
of prices. It mimics a ash and makes
you look instantly radiant.
If youre glowing in all the
wrong places, try a
mattifying nisher like
my Instant Condence
Stick (26). Smoothed
over make-up it will mask
imperfections as it absorbs
excess oil to control shine.
Q How do I wear
glitter without looking
her favourite places, owers like my ve year old?
and brands?
Note down these things and take A As synonymous with the
PHOTOGRAPHY: CAMERA PRESS; MADAME FIGARO; ALEXANDRE WEINBERGER
them to Boots, Superdrug or festive season as indigestion

The Perfume Shop. Look for shop and office-party hook-ups,
assistants with the Fragrance done in the right way it can
Foundation gold or silver pin hide a multitude of sins
theyre trained to help you nd by drawing the eye away
from imperfections. The
*ICONOCULTURE ** THE BENCHMARKING COMPANY
the scents you want based on

her favourite things. simplest way? Eyeshadow.
No need for an elaborate
cat-eye ick either its the
glitter demanding attention,
not the shape. Apply a
creamy formula to the lid,
form the lashline into the
crease and gently blend
Could be the colour just above the
useful as a line using a nger or
door stop
brush. Voila!

BODY WARMER
Two ways
to wear
THE QUILTED GILET

No longer the reserve of the Chipping Norton set, the gilet is making a mainstream comeback. PT and tness
blogger Adrienne Herbert shows you how to wear it without looking like youre pally with Jez Clarkson
Double-layer Panelled body,

sports bra, 20, Topshop
55, Falke Leather
Shorts, culottes,
19.95, Gap 199, Marks
Trainers, & Spencer
129.95, Lace-up
adidas mid-heels,
59, Office
From sport to street

A lightweight, waterproof Banish battles over the
gilet provides a warm office thermostat by
extra layer, plus itll keep layering your gilet over
you well ventilated and your workwear. It nails
give you freedom to the athleisure trend
move more easily. and keeps you toasty.
ADRIENNE
WEARS
HAIR & MAKE-UP: GIGI HAMMOND AT UNTITLED ARTISTS LONDON USING NARS
Style it: Style it:

STYLING: PAMELA HARRIS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS.
Running in winter, you Balance out the

only need to keep your Quilted gilet, added bulk by going
extremities and core warm, 60, adidas for wide trousers and
so go sleeveless. But if its I like to wear a gilet chunky heels.
really nippy, add gloves. under a parka when Make sure your under
Try Nike Vapor Flash. winter really hits layer is tight or cropped
Opting for more than for added cosiness. slightly to accentuate
a sports bra? Try a vest Insta-stalk Adrienne your waist or it all
longer than the gilet; itll @adriennetmm gets a bit lower league
lengthen your silhouette. football manager.
If youre brave enough To create a sexy shape
to get your pins out, go for your ankles, dress
for shorts with a split side them in wrap-around
seam. Theyll make your shoe ties. Shouldnt
legs look longer. Winner. work but it does.

BRUSH HOUR
WH Tests
FACIAL
CLEANSING
BRUSHES
Weve heard the buzz about grime-busting gadgets,
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effective than good old-fashioned elbow grease
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Who: Amelia as I should be. Of exfoliating cleanse and a massage They say: As well as being the
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WHs Health and the essentials but, facial microcirculation, hydration cleansing and exfoliating brush, it
Beauty Editor to be honest, speed levels and the appearance of lines. has a gentle brush for parched skin
is my main priority. Amelia says: It claims to work and a make-up sponge for when
Really, who wants in one minute, but I needed four you want to cover it all up.
to be fannying around at the bathroom 30-second stints (cheek, cheek, Amelia says: There are few
sink when they could be scrolling through forehead, chin) to feel properly times Im bamboozled by
Instagram between the sheets? So you cleansed. As for the massaging a beauty gadget. But after
see why Im a fan of the electronic brush. attachment, while it seemed to rereading the instructions several
Sonic technology (read: tiny vibrations) make my moisturiser sink in faster, (dozen) times, I got to work
and oscillation make this wave of cleansing Im not sure the vibration was removing, cleansing, buffing
gadgets more than a fad, and they claim rapid or intense enough to boost and beautifying. Its like a spa
to be up to six times more effective than blood ow. Still quite nice though. package for the cost of a single
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about which gizmo to go for? Read on. and then some.

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dirt and oil youll encounter Power Cleanse mode to give you brush is enough to banish grime,
throughout the day that you may smoother, cleaner and more radiant while the pore-focused silicone
miss during your average cleanse. skin in just 80 seconds. head cuts through oil and grease.
Amelia says: For the more Amelia says: This little gem is Amelia says: Waking up most
lackadaisical among us (ie. me), the perfect size and shape to t mornings looking like the lost
having to remove all make-up in the palm of your hand useful member of KISS, this is what
beforehand is a ball ache. But, when youre covered in suds. Ive been waiting for. It cleanses
once I got round to it, the tilted I have a sensitive complexion, but quickly to dermatologist levels
head got into every nook, the its Delicate mode was a bit too of purity and the heated element
longer bristles unclogged my dainty to remove foundation and soothes tired eyes, making your
pores and the shorter ones were SPF. Hit Power Cleanse to strip obligatory face scrub something
easy on my redness-prone cheeks. it all off without removing a layer much more luxurious. Bonus.
of skin with it. Gentle. Effective.
Worth the dent in your wallet.

LAURA
WHITMORE
WANTING
The TV presenter and Strictly star

is in the shape of her life thanks to
yoga, running and yep a hell of
a lot of dancing. Oh, and she has
a kick-ass attitude to match. Laura
Whitmore isnt who you think she is
HARVEY MARCUS
IAN HARRISON

W ere midway through an afternoon of shooting and, here,
darting out of the dressing room for one last snap, comes
Laura Whitmore: all tan and cheekbones and blonde
rock chick; switched on, ready to go. Theres a uffy
white bundle of pooch at her feet called Mick, a tiny
Maltipoo half Maltese, half poodle but, despite his
valiant efforts, even hes struggling to keep up with the
former MTV and Im A Celebrity presenters indefatigable
spirit as she bounds between her agent and PR, puts in
a request for some Justin, turns on that dimpled smile,
dances some more, then gets down to business.
of stuff gets gleefully overlooked in the narrative.
Sometimes people assume Im something Im not, she
says. And if you want to put the record straight, what
better way than Strictly Come Dancing? The chance
to show the real you in front of 10 million viewers
every Saturday and, if youre unlucky, Sunday night.
Turns out, though, its a lot easier to a do cha-cha-cha
than alter the narrative already decided upon by the
tabloids. Before this years series had even kicked off,
Laura unwittingly found herself at the centre of a
trumped-up love triangle involving her dance partner
Giovanni Pernice and his ex and her friend former
Coronation Street actress and Strictly 2015 nalist
Georgia May Foote. A perfect press plot line.
Its not fair, says Laura. You dont get to choose your
partner; thats not the dancers decision. Then, addressing
suggestions that mischievous producers might have
engineered the whole scenario: You cant put two people
together and say: Thats gonna be a thing. There has to be
Im a bit of a control freak, Laura will conde later, an attraction there. The implication being that there isnt.
cringing theatrically in a Anyway, she concludes, clearly
manner that suggests shes as eager to move on from the whole
proud of that inherited trait furore: Everyone gets it at some
from her mother, she says as
she is troubled by it. Ive always
DANCING IS stage. I think Daisy [Lowe] would
have got it if she was dancing with
been strong-willed and I think
that comes from her. Shes
EUPHORIC: THE Giovanni. Daisy gets it with Alja
anyway. Despite it all tarnishing
a very strong, independent lady.
Of course, maybe shes doing
ENDORPHINS her rst few weeks, shes well
into the swing of things now.
that thing so many women do; MAKE YOU As WH goes to press, she has
apologising away her alpha side
for the benet of others. FEEL GOOD been putting in solid top-table
performances, with one
Or maybe such a display of inexplicable bottom-two blip in
contrition is actually to do with there to keep her on her toes. Then
bridging the gap between who she is and what she disaster she injures her foot and has to miss an episode.
knows others expect her to be. Surely it must be the She is clearly upset. Neither of us know at this
most baffling part of fame; reconciling the person you point what it will mean for her future on the show;
know you are with the Great British publics perception. but its obvious from our interview, she will be
Smart and ambitious, the 31-year-olds qualities devastated if it spells the end: Theres something
are much greater than the sum of the scant parts the euphoric about dancing, she insists with the converts
marauding paparazzi are so eager to present; an ITV2 zeal. The training, practising, the endorphins it
into-the-break smile, laid-back Irish charm with a releases it just makes you feel good.
penchant for musicians and the occasional Hollywood
actor. The degree in journalism from Dublin City
University, the preference for early morning yoga over
late nights, ambitions beyond the autocue that sort

LAURA WEARS: (PREVIOUS PAGE) LEOTARD, 25, TOPSHOP. (THIS PAGE) MESH BODY, 133.26, KARAL; RING
(LEFT HAND), 65, LAURA WHITMORE X DAISY; RING, (RIGHT HAND) AND EAR JEWELLERY, LAURAS OWN
womenshealthmag.co.uk
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LAURA
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94
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LAURA WEARS: JACKET, 55, RIVER ISLAND. TOP, 50, VARLEY. BIKINI BOTTOMS (PART OF A SET), 93, MELISSA ODABASH, RINGS, AS BEFORE
LAURA
WHITMORE
STATE OF MIND
Its not just the dancing. She gets a similar high from
running, too. She only started two years ago Its good
for clearing your head. I nd if Im stressed about
something, I just go for a run. Until last year shed never was prompted after Laura was seen cosying up to
run before, but slowly built up to 5k, then 10k, then 20k Leonardo DiCaprio at a BAFTAs after-party. Another
and kept on going, until she completed the Hackney tabloid scriptwriter at work? My job, she claries, is to
half marathon in just over two hours. She was hooked. interview musicians and actors. Of course theres going
Her new-found love of the open road coincided with to be pictures of me with them and some are my friends.
her decision to quit MTV. (Shed been at the channel for But its like having work colleagues.
more than seven years.) Mentally, running is good for
me. Whenever I go away Ill throw a pair of trainers in REAL LIFE
my bag. And while semi-regular Jane Fonda-style dance Laura shares her at with her dog Mick and a 24-year-
classes at east London studio Frame (see our workouts old photographer housemate You can tell his shelf
overleaf) take care of the tness levels, she swears in the fridge by the pizzas She, meanwhile, mainly
by Bikram yoga for relieving anxiety and promoting sticks to sh salmon or mackerel and abstains from
overall wellbeing. She goes to a north London studio red meat. I havent eaten it since I was 15, and Ive
near her home most mornings. Im there at 6.30am always been a weirdo about vegetables. Even when
and Im addicted. I started I was younger, I used to love
four years ago and, honestly, snacking on raw veg and would
if I dont go I feel terrible. go round munching broccoli.
Her mum, she reveals,
sometimes worries about her IF IM She is tter now than she was
in her mid-twenties. I think, she
hectic schedule. She cant
understand why anyone would STRESSED continues, Im more comfortable
in my body than I was back then.
attend a class at that hour of
the day But I love getting ABOUT Maybe its an age thing. You know
what parts you like or you dont
up early, she laughs.
I feel like Ive got one over
SOMETHING like you know what suits you and
you just dont care as much.
on the rest of the world.
Given this is the woman we
I GO FOR A RUN There are things its clear
she does care about, though.
associate with red carpets and For starters, her professionalism:
festival VIP areas, is this all a it being undermined or
bit holistic hedonist? Hard at the weekends, healthy overshadowed by the untrue and the inconsequential.
during the week? Not so. I think people think Im an And also something that we seem to come back to a few
MTV party girl, says Laura of a label that, despite her times: making the most of opportunities, grabbing life
good spirit, obviously rankles. Its funny because I dont before it can pass. Fuck it, she says when asked about
drink an awful lot and Ive never touched a drug in my her attitude to fresh challenges. Just give it a go! Its
whole life, nothing. Never smoked weed, anything. I like how Strictly happened and its how she explains a
a glass of wine but maybe because Im Irish and Im return to her rst love, acting, which she studied at
quite bubbly, people think Im drunk when I havent the Leinster School of Music & Drama in Dublin.
touched a drop. In January, no doubt to the surprise of many, she can
Her professional image means a lot her, and theres be seen appearing opposite Shane Richie in the stage
an obvious belief that the two-dimensional portrait adaptation of Peter Jamess best-selling thriller Not Dead
sometimes painted in the papers is neither fair nor Enough. At her audition, the shows producer Josh
accurate Ive been in this industry eight years and Andrews initially recoiled at the idea of casting a TV
I wouldnt still be working if I drank excessively. And presenter in the role: He told me afterwards that he
I havent gone out with all these people Ive interviewed thought I was probably going to be shit, remembers
either. In March this year, she broke up with her Laura. I actually quite liked that because it meant I had
boyfriend of eight months, Rory Williams, singer with to prove myself to him. She falls silent. You know, she
the indie band Sunset Sons. The tabloids said the split says, Im not competitive with others but I am with
myself. This is for sure: there is steel beneath that smile.
I could have done MTV forever and been happy, she
concludes. But like I always say, Ive got one life.

GET FIT LIKE WHITMORE
Pip Black, co-founder of Lauras favourite studio Frame, has designed a gure-tightening circuit
to do before you slip into that LBD, plus moves thatll restore you (and your sore head) the next day
THE PRE-PARTY CIRCUIT

For a 20-minute workout thatll create last-minute denition, do as many as you can in 45 seconds repeat three times
Lunge and squat Press-up and Low plank hip twist High-knee sprint Sexy back
For: bum, quads frog squat For: core, shoulders For: heart rate For: back, posture
Standing with legs For: arms, core, From a low plank, Run vigorously on Lying on your front,
apart, lunge your bum, hips imagine drawing the spot, bringing make a W shape
right leg back. Next, From a high plank, your navel away your knees up as with your arms.
do the other leg. do a press-up, from the oor and high as possible. Lift your chest
Then jump into a exhaling as you push squeeze your Keep going. Now and legs into the
squat. Drive through up. Jump your feet glutes and twist imagine the DJ air. Perform three
the heels into outside your hands, your hips 90 then has just dropped pulses before
a stand to nish. keeping your bum turn slowly to the Sisqo. Flo Rida. Or lowering your body
Tough, right? low and heels down. other side. Craig. Lose the plot. down again.
THE POST-PARTY RECOVERY

Crawl out of bed and feel human again with this barre- and yoga-inspired session thatll get your circulation going
Lunge twist Dancer pli Four-point kneel Plank Knee and

For: full body For: legs For: bum, hamstrings For: shoulders, abs, hamstring stretch
10 reps each side. 3 sets of 10 reps 2 sets of 10 reps obliques, glutes For: abs, hamstrings
Feeling OK? Start in then 10 pulses. then 10 pulses. 2 sets of 60 3 sets of 10 reps
a downward dog. Bit Stand with your feet Get on all fours, seconds. on each side.
queasy? High plank. wide, hands on hips. stretch your right From a low plank, Hug one knee while
Bring your right foot Bend at the knees leg behind you, engaging your core, stretching the other
up outside your right and lower towards cross it down step one foot out to leg out. Then pull
hand. Twist towards the oor. Drive behind your left, the side at a time. one calf towards
the ceiling and reach through the heels to then return to start. Upgrade: jump you as you stretch
your right arm up. return to standing. Do the other leg. feet out wide at the other leg.

STYLING: CHARLIE LAMBROS. HAIR: LARA ZEE. MAKE-UP: BUSTER KNIGHT. NAILS: KAREN LOUISE. TAN: CARLY HOBBS USING SIENNA.
ILLUSTRATIONS: LIZZY THOMAS (LIZZYTHOMAS.COM) LAURA WEARS: BOMBER, 45.99, ZARA. RING, AS BEFORE
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December 2016
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LAURA
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97
Who says the festive season has to signal
the death knell for your diet? Chef and paleo
guru Rosa Rigby gives you the ultimate
hunter-gatherer Christmas plan

CHRISTMAS
WINNER
SMOKED SALMON INGREDIENTS METHOD little bubbles form on each blini.

BIG BREAKFAST Coconut oil, for frying 225g vine 1. Prepare the blini batter: mix the Flip and repeat on the other side.
Its easy to avoid crme frache cherry tomatoes 1 large ripe ground almonds, arrowroot and Keep them warm as you cook the
and bagels, but sometimes eggs, avocado, sliced 1 lemon, cut into baking powder in a large bowl. rest of the batter in the same way.
salmon and tomatoes on their wedges 250g smoked salmon Make a well in the centre and add 4. In another pan, cook the
own just dont cut it. So heres Lumpsh caviar, to serve (optional) the egg yolks and hemp milk. tomatoes (on the vine) in a little
my Paleo blini adaptation no Whisk slowly. Add the herbs and oil over a medium heat for 3 or
longer do you have to suffer For the blini batter stir with a fork (theyll stick to 4 minutes. When the bottoms
food envy, says Rigby. 60g ground almonds a whisk). Season and set aside. blacken and caramelise, set aside.
40g arrowroot 1 tsp baking 2. In a separate bowl, whisk the 5. To serve, top each blini with
cals sat fat sugar serves powder 2 eggs, separated egg whites to soft peaks. Fold into avocado slices. Squeeze a little
371 6.3g 2.8g 4
200ml hemp milk 1 tbsp fresh the batter and rest for 10 minutes. lemon to prevent discolouration
dill, chopped, plus extra to 3. Heat some coconut oil in a pan then top with slices of salmon.
garnish 1 tbsp fresh parsley, over a low-medium heat. You will Finish with a spoon of caviar,
chopped 1 tbsp fresh chives, have to cook the blinis in batches pepper, fresh dill and chives
chopped, plus extra to garnish (two per person). Pour a little and arrange on the plate with the
Salt and black pepper batter into the pan and leave until tomatoes. Now crack open the zz.

ROAST DUCK WITH
CABBAGE SALAD
This roast duck dish is a real
indulgence. The rich meat
can be shredded at the dinner
table and served with roasted
parsnips and root vegetables,
plus a sprinkling of toasted
walnuts and cranberries for
a contemporary, seasonal
twist on a classic.
cals sat fat sugar serves

715 17.7g 7.9g 4
INGREDIENTS
1 whole duck 1 orange, zested
and thickly sliced Chinese
ve spice and coarse sea salt,
to season
For the cabbage salad:

red cabbage, cored and thinly
shredded 2 big handfuls of
watercress 4 spring onions,
roughly chopped 1 orange,
zested and segmented (see note)
Balsamic vinegar and extra
virgin olive oil, to drizzle
METHOD
1. Put the duck in a large roasting
pan and sprinkle with orange zest
and generous amounts of Chinese
ve spice and sea salt. Massage
into the skin, then lay the orange
slices underneath the duck.
2. Roast uncovered in a preheated
oven at 200C for 20 minutes,
then turn the heat down to
180C and cook for a further
40 minutes. Remove and
baste with the duck fat that
has been released in the pan.
3. Make the cabbage salad by
combining all the ingredients,
except the balsamic vinegar
and oil, in a bowl. Drizzle with
balsamic and oil as desired.
Season with salt and black
pepper to taste and serve
with the roast duck.
Note I nd the best way to

segment the orange (or any
round citrus fruit) is to top
and tail the peel, using
a knife to cut it away, says
Rigby. You can then run the
knife between each segment
to release them from the
pith. Keep the leftover peel
and scraps to squeeze over
or garnish the dish.
CHRISTMAS
WINNER
WINTER ROOT For the topping: enough to steam through the

VEGETABLE GRATIN 200g cashews, soaked in water vegetables, bearing in mind that
This is a hearty vegan meal. Serve tsp salt juice of fresh it will evaporate during cooking.
it straight from the pan and enjoy lemon tsp mixed dried herbs 3. Put the casserole dish on top
it on its own, or add some sauted (I use a dried Italian herb mix) of a baking sheet and cook in
or steamed green veg on the side. a preheated oven at 180C for 45
METHOD minutes, or until the veg is cooked.
cals sat fat sugar serves 1. Saut the herbs, celery and 4. To make the topping, blend all
427 9.2g 14g 4-6
onion in coconut butter in a large the ingredients in a high-powered
pan on a medium heat. Pour in blender with 6 tbsp water. The
INGREDIENTS the stock and cook a while longer. mixture should be smooth. If it
1 tbsp each of chopped fresh 2. Alternate layers of the sliced seems too thick, add more water.
rosemary and parsley 8 sprigs turnip, swede and squash with It should have the consistency of
fresh thyme 2 bay leaves 2 the cooked onions and celery a creamy white or bchamel sauce.
celery stalks, nely diced 1 onion, (removing the bay leaves) in 5. Remove the casserole dish from
nely diced 1 tbsp coconut butter a 1-litre capacity casserole dish, the oven and spread the topping
5 ladles vegetable stock 250g greased with coconut butter. Pile over the cooked vegetables.
white turnip, thinly sliced 250g the layers up high as they will Return to the oven and bake
swede, peeled and thinly sliced shrink as they cook. Season with for another 10 minutes, or
250g butternut squash, peeled and black pepper and pour over the until golden brown.
thinly sliced Black pepper, to remaining stock; you may not 6. Sprinkle with almonds
season Toasted aked almonds need all of it but there should be immediately before serving.
| December 2016 | W O M E N S H E A LT H | 101

CHRISTMAS
WINNER
PECAN AND CHERRY METHOD 4. Bake the Florentines in a

FLORENTINES 1. In a bowl combine the preheated oven at 170C for six
Chewy treats made from dried cherries, aked almonds, minutes or until golden. Put the
nuts and dried fruits. My pecans and ground almonds. baking sheets on a wire rack and
stepdads response to these 2. In a small pan, melt together allow to set, before lifting off the
was, They are delicious are the coconut oil and fruit syrup parchment using a palette knife.
they paleo? That says it all. over a lowmedium heat. 5. Meanwhile, melt the
Simmer for three minutes until chocolate in a heatproof bowl
cals sat fat sugar makes the mixture begins to caramelise. suspended over a pan of barely
97 1.2g 6.3g 30
Pour in the fruit and nuts. Stir simmering water. Keep stirring
well until fully combined. so it doesnt burn and remove
INGREDIENTS 3. Spoon equal amounts of the the chocolate before it is fully
60g organic dried cherries mixture onto two baking sheets, melted. Brush it onto the
(I use Urban Fruit) 135g lined with parchment, allowing smooth side of the Florentines
aked almonds 75g pecans, room for the Florentines then lay them chocolate-side
roughly chopped 35g ground to spread. Oil the back of up on a cooling rack and leave
almonds 30g coconut oil a spoon and use this to atten to set. You can do a double
135g Sweet Freedom fruit each biscuit. You want to get chocolate layer if you want,
syrup 100g dairy-free dark the mixture as thin and even or serve as they are. First
chocolate (70% cocoa solids) as possible without it separating. dibs on licking the bowl.
STRAWBERRY AND
GOOSEBERRY TRIFLE
I wrote this recipe when I was
working at Pure Taste, the UKs
rst paleo restaurant. The best bit
about the trie is you can adjust
or change the fruit used to make
all manner of different types
of layered dessert.
cals sat fat sugar serves

738 36g 56.2g 4
INGREDIENTS
5 tbsp coconut oil 75g coconut
cream 3 eggs 100g palm
sugar tsp pure vanilla
extract 2 tbsp coconut our
1 tbsp tapioca our 1 tsp
baking powder 1 or 2
handfuls of blackberries

Perfectly Paleo by Rosa
Rigby is available to WH
readers for 10.99, including
P&P (RRP 14.99), by phoning
Macmillan Direct on 01256
302699 and quoting
reference HU6.
For the gooseberry preserve: METHOD 4. Add the coconut cream and 6. Finally, make the custard: in
Makes one 227g jar 1. Make the gooseberry preserve: vanilla, and whisk lightly. Sift in the a bowl, beat the honey, vanilla
250g fresh of frozen heat all the ingredients in a pan on coconut our, tapioca our, baking and egg yolks. Warm the coconut
gooseberries A squeeze a medium heat for 20 minutes, powder and coconut oil; fold. Do cream in a pan then slowly add
of fresh lemon juice 50g stirring occasionally you dont not over mix. Transfer to a greased this to the yolk mixture while
sugar-free strawberry preserve want it to get too thick. When and lined cake tin and bake in a whisking constantly. Pour it all
(I use St Dalfour) honey its at setting point, transfer to preheated oven at 150C for 1520 back into the pan and whisk over
(or your choice of paleo a sterilised glass jar. Screw on the minutes, until a skewer comes out a low heat to thicken. Transfer the
sweetener), to taste lid and turn upside down the clean. Store the cake for up to ve lling to a clean bowl. Lay a piece
pressure created while cooling will days in an airtight container. of clinglm over the surface to
For the strawberry jelly: seal the jar. Store in the fridge. 5. Make the strawberry jelly: soak stop a skin forming and put in the
2 leaves grass-fed gelatine 2. Melt the coconut oil in a pan on the gelatine leaves in water. Blitz fridge for at least three hours.
200g strawberries 100g a low heat then set aside to cool to the fresh strawberries and jam in 7. When ready to serve, layer the
sugar-free strawberry preserve room temperature. In a separate a processor until smooth. Warm trie into glasses or bowls: start
(again, St Dalfour for me) pan, repeat with the coconut cream. the strawberry mixture in a pan with a slice of cake, then a layer
PHOTOGRAPHS: MOWIE KAY
3. In an electric mixer, or using over a medium heat then squeeze of strawberry jelly. Cover with
For the custard: a handheld whisk, cream the eggs the gelatine of any excess liquid clinglm and refrigerate for a few
30g honey tsp vanilla and palm sugar together. The and add. Whisk. Remove the pan hours to set. Next, add a layer of
bean paste (or seeds from mixture will double in size and from the heat and leave to cool, gooseberry preserve, blackberries
1 vanilla pod) 2 egg yolks become creamy and lighter whisking every so often so the and custard. Return to the fridge
150g coconut cream in colour than when you started. gelatine is evenly distributed. for 20 minutes before serving.

PROMOTION
MY TRAINING
ESSENTIAL
Hire a babysitter I used to
Leap
train in the mornings, but
now I carve out workout
time for myself after my
little boy is in bed
of faith
Nike master trainer, CrossFit
champ and multitasking
mum-of-one Joslyn Thompson
Rule shares her training secrets
I
dont always wake up wanting to train,
but I see every session as a small step
that will contribute to my bigger goal.
Im 38 now, and I will never give
myself an age limit on what I can achieve.
Competing in my sport, CrossFit, requires
me to have maximum respect for my body.
PANCAKE
For me, thats getting the sleep I need for SNACK
recovery, and fuelling my workouts with
proper nutrition. Eating enough protein is 1 egg 1 tbsp almond
important so is balancing that out with butter 1 banana
the right amounts of fats and carbs. People 1 tbsp Arla Protein
want there to be some magic secret to cottage cheese
achieving optimal health and tness, but 1 tsp coconut oil
I tell my clients what I tell myself: eating or butter
sensibly might seem boring, but youll Combine the ingredients
get incredible results that last. together with a fork to
form a paste. Heat the
frying pan on a medium
setting and add coconut
oil/butter. Spoon out
a tbsp of pancake recipe
POSTURE-PERFECTING POSES into the pan and allow

to cook for 1-2 minutes
each side. Serve with
External B) Squeeze your Reverse lunge berries of your choice.
shoulder glutes together and A) Stand tall, stepping
rotation lift your shoulders your right leg behind into Find your pot of
A) Lie down on your off the ground. a wide stance. Your back Arla Protein in the
yogurt aisle. Go to
front on a yoga mat Rotate your palms leg should be straight,
arlafoods.co.uk for
with your hands by until they are facing the front, slightly bent. more information.
your sides, palms down and squeeze B) Bend your front leg #fuelfortness
facing up towards your shoulders until its at a 90-degree
the ceiling. together. Repeat. angle, bringing your
arms out in front of you.
You should feel a stretch
in your rear leg. Step
back and repeat, with
the other leg in front.
WORKED
UP
mes to
u e stio n : when it co m or
q le
Awkward , is your job the prob e in
re ss u c o p
work st lly y ou ? How yo onment
is it actu a g env ir
h -p re ss ure workin nd happiness
a hig your healt
ha
tested
can affect w long you live. We ful
ho ss
and even t rates of ve succe stunt
the h e a r r to
f ro m ju nior docto ts for
women nd out their secr nd e
pilot to h stressful jobs a
it
dealing w an learn from them
c
what you
MARTHA HAYES NEALE HAYNES

IF YOUR STRESS RISK IS
LACK OF
CONTROL
Having no autonomy at
work causes stress. Time to
get the ball back in your court
HAZEL ROBINSON, 32,
IS A TEACHER AND HOUSE
LEADER OF 11 TO 16-YEAR-OLDS
AT BROOKFIELD COMMUNITY
SCHOOL IN HAMPSHIRE
GET AWAY FROM

WRONG THINKING
Its easy to overgeneralise
and catastrophise situations,
says Professor David Peters,
stress expert at the University
of Westminster. Before you
make sweeping statements
like the class behaved
badly, question them. The
reality is probably that one
or two children misbehaved
rather than the entire class.
6AM Im in the shower thinking

Heart rate
about work and trying to
problem-solve in advance. 150
BE OF HELP
8:30AM Lessons begin. I love
Make a mental note when
teaching and I dont get stressed 100
youve helped someone
by my job itself or the kids in else. It turns out that sorting
class even when theyre 50
out other peoples stresses
behaving badly. Sometimes, may help protect you from
its the politics of teaching that your own, according to
00 02 04 06 08 10 12 14 16 18 20 22 24
stress me out; you have to teach researchers at the University
something because its on the Peak zone 0 minutes Cardio zone 3 minutes Fat-burn zone 31 minutes of California. So what if you
curriculum, but then it might be cant change the bigger
taken off next year, so you cant picture? At least you
help wondering if youre wasting 3:30PM I have a meeting out HOW STRESSED IS HAZEL? know youre still making
your time or, more importantly, of school with a student and Hazel copes with her long day a difference. Go you.
that of the students. her parents. I know Im good pretty well, but there are a few
10:30AM The bell goes for at my job, so I dont worry red ags, says Professor Sir Cary
break time; the next hour or about what parents think of Cooper, workplace wellbeing
so are my office hours. Im me, but, obviously, trying to be expert at Manchester Business
house leader, so students can supportive while being honest School. Her initial heart
come and ask me questions with all parties can be intense. rate spike is interesting. It
GET SOME ME TIME
and talk about things that are 4:30PM I return to school to may be that while she thinks You should have at least 30
bothering them, and its also nd out my class has been shes planning ahead, what shes minutes a day that are all
my time to have one-to-ones badly behaved Im annoyed, actually doing is catastrophising about you and your desires and
HAIR & MAKE-UP: PAMELA MOSS AT LHA PRESENTS
with any students who might as I know it wouldnt have (imagining what may go wrong goals, says Professor Stephen
require a telling off. happened if Id been there. and subconsciously causing Palmer, director of the
1PM I dont officially have 6:30PM I leave work and drive herself stress). Her comment coaching psychology unit at
a lunch break; with my role, to my evening CrossFit session. about what really stresses her City, University of London. This
I need to be available to the I train ve times a week. out the uncertainty over the could be exercise, meditation
students over the lunch hour. When Im there, I dont think curriculum is something or reading anything you
Today was quiet, but some about work at all. I like that Ive found true of a lot of actively want to be doing (not
days its non-stop and Ill be I determine the outcome how teachers. The boundaries are just passively watching TV). Be
shoving food down my neck much I get out of it depends constantly moving and they as selsh as you like about it.
in the last few minutes. on how much I put in. dont feel in control.

WORKED
UP
EMOTIONAL
DEPLETION
If your job is as emotionally
draining as Sannas, heres
how to get on an even keel
CREATE YOUR SANCTUARY

You cant always reduce the
stress of high-pressure jobs,
but you can maximise your
recovery time, says Professor
Palmer. Thats about relaxing
in your down time. Invest in
your home so its a place you
love going back to, arrange
quality time with friends,
prioritise a hobby you love;
optimise the life bit of
the work/life equation.
SANNA WASEEM, 28, IS

A JUNIOR DOCTOR TRAINING
IN ACUTE MEDICINE AT GUYS Heart rate
AND ST THOMAS, LONDON 150 FIND A FRIENDLY EAR
Human connection is
100 a great stress reliever; it
8AM Im on a day shift today, releases oxytocin an
so most of the morning Im 50 anti-inammatory,
standing at a computer doing antioxidant neuropeptide
rapid assessment (making quick that helps the body manage
08 10 12 14 16 18 20
decisions about patients who stress*. Talking through
come into A&E). Theyre divided Peak zone 0 minutes Cardio zone 5 minutes Fat-burn zone 80 minutes your day with friends or
into minors (which could be colleagues is so important,
a GP referral) and majors says Professor Palmer.
(anything from chest pain to organised and always thinking talk things through and process Struggling alone is when
appendicitis). It can be intense ahead. And actually, dealing everything. You cant carry it things go wrong.
and constant, but I enjoy it; with life and death puts your with you when you clock off.
for me, stress isnt a dirty word. own problems into perspective.
1PM I down a quick frappuccino. What does stress me out about HOW STRESSED IS SANNA?
I rarely have time for lunch, so being a doctor? Not being able Being a doctor in A&E is one
tend to grab things on the go. to do enough for my patients. of the most intrinsically stressful
Sugar and caffeine help me 8:30PM I go for a run. Im not jobs you can have, and so the FUEL YOUR STRESS
get through the day. particularly t, so Id expect my people who work in these roles ARMOUR
1:30PM My afternoon shift is heart rate to hit its peak here. tend to be those who can cope, Too much sugar and
HAIR & MAKE-UP: MARGOT HOLDER AT LHA PRESENTS
spent one-on-one with patients. But I dont feel stressed at this which is certainly the case high-carb foods can
Making decisions for people point. As a doctor, you gradually with Sanna, says Professor destabilise your mood, says
isnt as scary as youd think; learn not to take work home Cooper. Sannas heart rate is nutritionist Rhiannon Lambert.
obviously were trained, but with you. There are emotionally consistently higher through the Some days, it can feel
there are also protocols. You draining days of course, and afternoon when shes dealing impossible to factor in healthy
have a Plan A, a Plan B and earlier in my career I may have directly with patients, which food, but a quick-mix protein
a Plan C. Im like that in every cried on the journey home a few could suggest those more shake and a few nuts will
part of my life Im never really times. But that happens less emotionally taxing exchanges boost your energy, brain
late for anything because Ill now. The hospital staff room are harder on her than the more function and mood in a more
account for anything that could can be an incredibly supportive rational decisions she makes measured way than junk food.
delay me. Im very rational, and cathartic place where you from behind a computer.

PRESSURE
TO PERFORM
Boardroom or cockpit, were
all in tricky scenarios at
times. Beat them like this
AUDE LEMORDANT, 33, IS
AN AIRLINE PILOT FOR AIR
FRANCE AND THE REIGNING
WORLD AEROBATICS CHAMPION
AND OFFICIAL BREITLING PILOT
EMPLOY COPING IMAGERY

Whatever it is youre stressed
about, note the aspects that
bother you most, advises
Professor Palmer. Find ways to
deal with these difficulties: you
may need to talk them through
with colleagues, friends or
even a therapist. Now visualise
yourself using those strategies
to cope go through it three
or four times daily in the
run-up to the big event.
6:30AM I wake up in a hotel

Heart rate
room near the airshow where
Im due to perform a solo 150 RETURN TO REGULAR GEAR
aerobatic display later today. Its Its ne to rev up your
a huge event ying in front of 100 system, but you also need to
50,000 spectators but Im not know how to put on the
nervous. Ive had important days 50 brakes, says Professor Peters.
like this before, and Im in the After acute stress events, its
air for long hours for my day job good to take a few minutes
00 02 04 06 08 10 12 14 16 18 20 22 24
as a commercial pilot, so I feel to recalibrate and rid yourself
quite calm and simply focus Peak zone 0 minutes Cardio zone 6 minutes Fat-burn zone 441 minutes of all that cortisol. Try just 10
on the task in hand. minutes of slow, deep breaths,
8:30AM I arrive at the air show this will calm you back down
early I dont want to be late for body about an hour before ying HOW STRESSED IS AUDE? again. The more you practise,
the more effective it will be.
my pre-ight routine. because there are a lot of Youd think that the intensity
9AM The pilots performing in G-forces to withstand up there. of Audes job would cause her
the display gather for a brieng 3PM Im ying Im actually acute stress, but actually you
about the day ahead. This helps only up in the air for just over can see from her graph that her
me focus on the job at hand. 10 minutes. Because my heart rate is sometimes higher
10AM Im constantly monitoring sequence has been set out in when shes socialising on the
the weather and adjusting my advance, I feel calm about the ground than when shes in the POSE YOUR WAY TO
planned sequence. As a pilot you performance and I never get air, says Professor Cooper. Her PEAK PERFORMANCE
work within very strict limits scared. Pilots are tested on their ability to cope is largely down to Striking a power pose before
and boundaries. If something is ability to make decisions under training and temperament; a stress point can boost
HAIR & MAKE-UP: AMY PENFOLD AT LHA PRESENTS
deemed unsafe you dont do it. pressure you dont make it which, for pilots, go hand in self-esteem, stimulate
Today its safe to y. through training if you cant. hand. All pilots are tested on testosterone and reduce
12:30PM Time for lunch. I eat 5:30PM I push the aircraft back their ability to cope under cortisol*. Stand in front of a
a light meal at least two hours into the hangar and make the pressure and shes practised mirror, feet wide, shoulders
before I y, usually something post-ight checks. I dont sleep intensely for events like this. back and hands on hips, and
like a small sandwich or salad. well that night I never tend to Besides, display pilots like Aude, make like Wonder Woman.
1:30PM I prepare the aircraft when Im away from home. For in particular, are doing their Breathe deeply. (Do it in the
and do safety checks. me, travelling for work and in dream job stress doesnt affect loo rather than during
2PM Next, I do my pre-ight different time zones is whats you in the same way when you the introductions.)
stretches. I always warm up my stressful. The ying itself is not. love whats actually causing it.
WORKED
UP
THE NEED TO
BE PERFECT
Ever feel youre just not good
enough? Heres how to ignore
that voice of self doubt
CHALLENGE ALL-OR-
NOTHING THINKING
Perfectionists tend to think in
black and white if they fail
at one thing, they think
theyre a failure as a person,
explains Professor Palmer.
You need to get rid of that.
Practise with mantras like
I am not a failure if I fail
at this one task and Not
everyone has to like me;
no one is liked by everyone.
Heart rate
150 STAMP OUT SHOULD

KATIE MULLOY, 34, EDITOR Watch out for how often you
OF WOMENS HEALTH 100 use this phrase, says
Professor Palmer. I should
50 be brilliant at my job or
7AM Okay, so todays not a Everyone should be as
typical start to the day. My passionate about this
00 02 04 06 08 10 12 14 16 18 20 22 24
dog has been in animal hospital magazine as me. It leads to a
overnight. I have to pick her Peak zone 0 minutes Cardio zone 4 minutes Fat-burn zone 130 minutes lot of judgment and stressing
up by 7:30am, transfer her to about what people are not
the local vet and still get into doing. Focus on output
work. Ive barely slept. On some level, I feel like ending. I probably care too thats the only rational way to
10:15AM A member of staff Ive failed at being a boss. much what other people think judge the situation.
resigns. She is only obliged to 4:30PM I rush to an editors of me and the magazine.
give a weeks notice and is not meeting. I wanted to leave early
willing to stay any longer, which as I have to pick up the dog by HOW STRESSED IS KATIE?
will mean extra work for me and 6pm. I consider sending my These results arent great,
the rest of the team. I can feel deputy, but in the end I go says Professor Cooper. To an
my heart thundering in my along too as I dont want senior extent, her reaction to the
GET MINDFUL DAILY
chest I tend to have a very management thinking badly resignation is understandable; Perfectionists ruminate and
visceral reaction to stress. of me. I rush out, run for the itll mean more work and lots of self-criticise. Mindfulness is a
HAIR & MAKE-UP: CASSIE STEWARD AT LHA PRESENTS
11AM After discussions with HR train and make it back just in hassle. But its compounded by great way to break this habit
and my manager, I decide it is time to collect the dog. the fact that she takes it so as it forces you out of your
better that the member of staff 8PM I am exhausted, but I can personally. Id say shes somewhat own head. Apps can help with
leaves today I feel that its still feel my heart thundering; of a perfectionist, and her this (try Headspace, Calm, or
obvious she doesnt want to be Between catching up on the perceived failure as a team Buddhify). Body-scanning
here and I believe thats toxic work Id planned to do today Im leader hits her hard. She seems exercises help too. Notice
for the team environment. Im worrying that Im not doing a unwilling or unable to ask other how your feet feel touching
upset. I have quite a no-nonsense good enough job. Although it people for help and tries to cope the oor, says Professor
attitude at work but I care wasnt a typical day, managing by herself. Her heart rate is still Peters. It becomes easier to
deeply that my team are staff is denitely what stresses high in the evening when she get out of your own head.
happy and enjoy their jobs. me out most and its never- should be calming down.

WORKED
UP
POOR
SLEEP
A long work day can lead to
difficulty sleeping. Try
these stress-busting tips
DITCH YOUR PJS

Getting your kit off before
you slip between the sheets
is your secret weapon for
quality ZZZs. According to
the University of Amsterdam,
keeping cool in bed will
boost the depth of your
sleep and it reduces the
number of times youre likely
to wake, which will help keep
cortisol at a healthy
stress-busting level.
GABRIELLE HALES, 30, IS

A YOGA TEACHER AND
FOUNDER OF THE COMPANY
SECRET YOGA CLUB
Heart rate
150 RETHINK YOUR BEDTIME

BEAUTY REGIME
6AM I wake up. Over the next 100 A x of magnesium can
couple of hours Ill do Pranayama regulate your circadian
breathing exercises and go for 50 rhythm, which lowers stress
a walk or run on Hampstead and improves sleep quality*.
Heath. Im a country girl at Nice. The most effective way
00 02 04 06 08 10 12 14 16 18 20 22 24
heart and love being outside. for your body to absorb the
8AM My heart rate will be high mineral is through the skin, so
UNIVERSITY OF EDINBURGH **APPALACHIAN STATE UNIVERSITY. HAIR & MAKE-UP: MARGOT HOLDER AT LHA PRESENTS
Peak Zone 24 minutes Cardio Zone 6 minutes Fat burn Zone 215 minutes
PHOTOGRAPHY: ALAMY; GETTY IMAGES. *SOURCES: ANNUAL REVIEW OF PSYCHOLOGY; HARVARD BUSINESS SCHOOL;
here as Im practising some really swap your usual moisturiser
intense new Kundalini moves for BetterYou Magnesium
that involve holding positions 8:30PM Friends come over HOW STRESSED IS GABRIELLE? Body Lotion instead (9.99,
like planks for a long time. for dinner. Ive spent the Id say her stress is working out hollandandbarrett.com).
11AM Its my rst client of the evening sorting things out for her, says Professor Cooper.
day. I love teaching. Its not and running up and down You think of a yoga teacher and
physically demanding for me four ights of stairs from my you picture someone relaxed.
because Im mainly adjusting at, unpacking the car after But, actually, Gabrielle is
clients in their poses. On the an event the day before. self-employed, so she has to
whole, I consider myself a pretty 12AM I can have difficulty generate her own income.
GIVE UP EVENING TRAINING
chilled out person. Things have winding down. I know I dont Shes the face of her business so Sorry, post-work gym bunnies,
been more stressful recently function well when I dont get she always has to be on that a study** found that morning
because Ive been without an enough sleep. My boyfriend is can be quite stressful in itself. workouts lower blood
assistant. I want to teach and a chef and he gets home late. Although she may be better pressure by 10% for the rest of
focus on the creative side of When you dont sleep well, you equipped to deal with stress the day and can lead to a 25%
the business thats what actually become fearful of being than most of us and Id say drop by bedtime. Youll also
fulls me but, without woken up and then not being that shows in her generally get a longer and better nights
help, Ive been executing able to get back to sleep. Im low heartbeat and occasional kip than if you hit the gym
every detail of every event. working on my sleeping issues responsive spikes shes later in the day. If you do work
5PM My second client of the at the moment. Im seeing an not immune to it and suffers out in the evening, just make
day. Im totally focused when acupuncturist and Ive tried the same difficulty achieving sure its not the last thing you
Im with clients; Im not to draw strict lines between a work/life balance as a lot do before bed.
thinking about anything else. work time and home life. of other people.

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Slowdown,
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Even the toughest athletes know
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A
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of us spend a lot of time sitting, the lumbar
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slow-moving transitions from
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In this stretch, youll lengthen
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Always read the leaet.
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WORDS: AMELIA JEAN JONES. PHOTOGRAPHY: SHUTTERSTOCK
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Move over, hot yoga if you want to lose weight, boost your mental health
and achieve awless, glowing skin, its time to get your chill on
LUKE LUCAS ANNA HART

THE BIG
FREEZE

Cold-water swimming has rapidly
shifted from being a granny sport
to something of a hipster clich.
Margates Walpole Bay Tidal Pool,
my local, has seen an inux of
priced-out-of-Hackney twenty- and weve been told, is best avoided
thirty-somethings in Lazy Oaf for the sake of our health.
swimwear, RayBan Clubmasters We worry that being stuck
and retro Fashy bubble swimcaps. shivering at the bus stop will make
he rst time this And the Outdoor Swimming us ill; we moan if our offices arent
decade I plunged Societys membership has soared toasty-warm. But this aversion to
into the British sea from 300 in 2006 to 23,000 this the chill is changing. Biohackers and
was prompted by year, with scores Bulletproof devotees are engaged in
a killer hangover, of young women online brag-offs
after celebrating joining its about morning
moving into my Facebook group cold-shower regimes,
new at in Margate. daily. But zeitgeisty WHAT a new wave of
Part promised as it may be, distinctly frosty
panacea, part dare, I leapt into the this new-found STARTED beauty treatments
1930s grade II-listed sea pool and
felt the cold take my breath away.
compulsion to
be cold isnt
AS A DARE promises to freeze off
the years as well as
Gasping for breath and being
slapped in the face by waves,
just conned to
a coastal dip. Until
BECAME AN the unbanishable bra
bulge. Want tangible
I ailed through the pewter recently, being ADDICTION proof? Just look at
waters in a desperate effort to cold has been the queue for the
get warm. And then the water unfairly maligned. Cryotherapy chamber
took my breath away in a deeper, Its heat thats been, well, hot in the at Londons Harvey Nichols an
more metaphorical sense. I felt health world. Hot stone massages, icy (and pricey) three-minute
euphoric. Not just less wine-fuzzy, infra-red saunas, Bikram yoga and blast of -80C air at 95 a pop.
I felt better than I had done in sweat lodges are nothing new. Cold, So what do we know about the
weeks. Something that started cold? Well, lets start with weight
as a hungover dare quickly turned loss. We know that our bodies are
into my newest healthy addiction, constantly regulating our core
and soon I was bereft if the tides temperature to around 37C and,
conspired with my working day when our climate drops dramatically,
to make me miss my 1km swim. we shiver to warm up, which burns

THE BIG
FREEZE
calories. A 2014 Brazilian study

found that mice exposed to cold
temperatures (4C for one to eight
DO COLD, THE hours three times a week) increased
WIMPS WAY their metabolic rate approximately
two-fold. An earlier Japanese study
the buzz around cryotherapy
chambers, which have been
Dont think youll manage found that patients who spent two embraced by celebrities for
a New Years Day swim?
hours a day in 17C temperatures lost purported weight loss and skin
You can still play it cool
a pound in six weeks; this equates to benets and by athletes for muscle
nearly 7kg in a year without dieting recovery. But is a 95 blast of -80C
or ramping up your gym regime. air somehow superior to my free,
But theres a more recent and 30-minute daily dip in 15C seawater?
exciting eld of research at play here. Surprisingly, its not all about how
In a study, diabetes researchers low you can go. While cryotherapy
discovered that when youre exposed chambers regularly plunge below the
to temperatures below 15C, your coldest temperature ever recorded in
SUCK ICE TO BURN CALORIES white fat cells become beige; this Antarctica, -94.7C, its cold-water
Ingesting a litre of ice so-called browning of fat reects the immersion (generally dened as
throughout the day burns creation of more energy-producing under 15C) that has the more
about 160 calories*. No mitochondria, cellular components dramatic effect on the body,
crunching in the office, please. that enable cells to burn calories and explains Professor Mike Tipton of the
give off heat. Unlike white fat cells Extreme Environments Laboratory at
that mostly just store fat, brown the University of Portsmouth. Water
adipocytes keep us warm by burning and air have very different physical
fat at a high rate, explains study properties, he says. Water has 24
author Dr Philipp Scherer, director times the thermal conductivity of
SHAKE IT OFF of the Touchstone Center for air, so cold water is the most potent
Just 15 minutes of shivering Diabetes Research at the University remover of bodily heat.
boosts the hormone irisin (which of Texas. Much of the current Beyond the calorie-torching
turns white fat into brown) as excitement in the obesity eld stems shivers, cold water also triggers the
much as an hours exercise*. from recent observations that show, ght-or-ight impulse, releasing
even as adults, we have the ability to stress hormones, such as adrenalin
generate brown fat cells in response and cortisol. This gives swimmers
to cold exposure, he explains. Brown that euphoric or alert sensation,
fat has also been linked to greater says Professor Tipton.
bone density, and animal studies But hang on, I hear you cry, stress
JUMP IN A COLD SHOWER have suggested that it may also isnt a good thing is it? Well, know
A cold blast in the morning will help reduce high blood pressure. this: an acute stress response can
increase your number of white actually protect you against the
blood cells compared with COLD SPELL more dangerous chronic type of
people who take hot showers*. Of course you dont want to be stress. Dr Mark Harper, a consultant
constantly shivering just to knock anaesthetist at Brighton and Sussex
a few pounds off the scales. Hence University Hospitals explains:
Initially, cold-water immersion
stimulates your neurotransmitters

the same way that cocaine does, feels like the psychological tool Ive
releasing adrenalin and ooding been searching for all my life. And
the system with dopamine. But even though technically my new
regular cold-water swimmers cardio routine (a 30-minute barefoot
soon nd they have a less extreme beach stroll plus a thirty-minute
response when they enter the water, swim = 350 calories) falls far short
he continues, and this ability to of depression. Additionally, due to of the 700+ caloric burn of my
become cold-water adapted has the high density of cold receptors old HIIT routine, I lost 3kg within
major implications for physiological in the skin, an overwhelming a month. Swapping the gym for
resilience. Essentially it blunts amount of electrical impulses travel the sea had even more unexpected
your stress response, meaning, from peripheral nerve endings to fringe benets: silky soft,
for example, you dont get the same the brain, which could also result cellulite-free skin; a glowing face;
soaring adrenalin spikes in response in an anti-depressive effect, fewer colds. Yes, I am one of those
to stressful situations (Dr Harper has adds Shevchuk. annoying types who swears that,
specically studied stress responses If you want to witness anecdotal since embracing nature, I no longer
following surgery). The good evidence of this, I urge you to seek get ill. Sounds implausible? Well, get
news: a series of ve three-minute out the recent BBC documentary this: in a study carried out by Czech
immersions is typically all it takes The Doctor Who Gave Up Drugs, scientists, people were immersed in
to remain cold-water adapted for and watch a 25-year-old patient 14C water for one hour, three times
up to 14 months. In other words, the replace her anti-depressants with a week and monitored. The results
odd cheek-clenchingly cold shower a cold-water showed that the
is worth it for long-lasting benets. swimming regime stimulus of cold water
I LOST 3KG
Thats certainly the advice of with amazing, activated the immune
molecular biologist Nikolai life-affirming system, bolstering it by
Shevchuk, who proposes taking results. giving it a little training
a three-minute cold shower, after IN A MONTH exercise. (Hypothermia,
a ve-minute warm one, once or FREEZE SWAPPING Dr Harper points out,
twice daily for several weeks as a FOR LIFE is a different thing
treatment for depression. When
your sympathetic nervous system
And hers is
not the only
THE GYM entirely: this weakens
your immune system.
[that ght-or-ight response again] is testimony youll FOR THE SEA But its not really
activated, beta-endorphin is released, hear from cold possible for an adult
which we know has a mood-elevating water converts. in British waters to
effect, explains Shevchuk. It is the Ask any outdoor swimming zealot become hypothermic in less than
process associated with runners how the freezing water has half an hour, he explains.)
high and why researchers believe changed their lives and youll hear Sudden exposure to cold also
exercise can help alleviate symptoms a range of claims. Allow me: I too increases antioxidant levels in the
noticed my moods improve and
stabilise. As someone who
struggles with anxiety and periodic
depression, to me, sea swimming
FREEZING TIME
The hottest (sorry) face and body treatments that use cold technology to blast fat and keep you glowing GARVAN INSTITUTE OF MEDICAL RESEARCH, SYDNEY; THROMBOSIS RESEARCH INSTITUTE
PHOTOGRAPHY: GETTY IMAGES. *SOURCES: RUTGERS UNIVERSITY, NEW YORK;
Zeltiq CoolSculpting Hansderma SkinCool 111Cryo at Harvey Anne Semonin Eye Express
at Cosmetic Skin Clinic, Ice Roller, 28, Nichols, 95, 111cryo.com Radiance Ice Cubes, 43,
from 800, skincooliceroller.com You wont believe how annesemonin.com
cosmeticskinclinic.com Ice cubes: Kate Mosss good it feels to dance in Get the reviving benets of
This non-surgical treatment skin-recovery secret. Stash a futuristic cold-air-shower cryotherapy at home with
freezes fat cells, so they this facial roller in your pod for three minutes at these botanically enriched
crystallise and are naturally freezer instead, then trace it -80C. Regulars insist they cooling cubes, which swiftly
eliminated from the body across your face for a more emerge euphoric, smooth wipe out signs of fatigue
over ensuing weeks. sophisticated approach. skinned and rejuvenated. and give you a glow.

THE BIG
FREEZE
blood and causes levels of plasma

uric acid to plummet, found
biochemists at Humboldt University
in Berlin. Which means nothing
until you know that a high
concentration of the stuff is
associated with cardiovascular
disease and type 2 diabetes.
And if thats the long game, then
the immediate win is this: I swim for
one main reason it makes me feel
like a badass mermaid for the rest of
the day. A Margate friend describes
the post-swim glow as that hero
feeling. And were not the only
ones. Author Alexandra Heminsleys
new book Leap In out in January
is a highly personal account of how
open-water swimming changed her
life. After months undergoing IVF
medication and feeling like a
stranger in my own body, cold-water
swimming returned me to myself.
It reminded me that I am as we
all are capable of so much more
than I expected.
That hero feeling is no delusion.
Remember that we were originally
tropical, air-breathing primates,
points out Professor Tipton.
Physiologically, our bodies want
to be in an airy environment at
around 27C. Immersion in cold
water is about as far removed from
our evolutionary origins as we can
get; this is why it triggers such
a powerful ght-or-ight response,
he adds. And psychologically,
we get a very positive
outcome from
confronting and
overcoming SWIMMING
a challenge.
Of course, the rst MAKES ME
challenge is learning
to embrace the cold
FEEL LIKE
and enduring those
rst breath-stealing,
A BADASS
core-shocking, MERMAID
mind-spinning
seconds. Because
they do pass, and what is waiting for
you is worth it. Id always viewed
the cold as an enemy. Now I realise
it might just be my best friend.

LIVE WELL
L I T T L E T H I N G S T H AT M A K E L I F E A LOT B E T T E R
How to
NAIL
CHRISTMAS
What to buy what to wear what to cook? Prepare
to win with the WH guide to the festive season
PHOTOGR APHY LUKE J ALBERT, SHUTTERSTOCK

LIVE WELL
GET THE PREP RIGHT AND ACE
CHRISTMAS
DINNER
Dont let the big day run away with you its time to take control
in the kitchen. Youll be all set for a feast to remember
P
ulling off everyones
favourite meal of
the year isnt a walk 1.45PM
in the park. Thats Put your potatoes in the
why its best to call in the oven to roast. Make the
experts weve roped in top 12.45PM stock for your gravy.
chef and author of Seasons Get your sauce on
Eatings Gizzi Erskine, for her cranberry, bread, whatever
professional pointers. Tear oats your boat. You can
out this page, stick it to your reheat these just before
fridge and cook up this feast. youre ready to eat.
Dinner will be served at 3pm.
ORDER OF 12 NOON
SERVICE Lay the table. Have a glass of
something alcoholic and fan 2PM
Love a timetable? Good, because your face with an oven glove. Remove the turkey from the
its the only way to avoid a oven and leave to rest on
Christmas Day calamity a plate covered in foil. Slap
away greedy hands.
9AM 3PM
Remove turkey from the Laden the table with
fridge (and its brine). Let it 11AM your toils. Let someone
come to room temperature. Prep your carrots and parsnips carve the turkey and get
in the tin. The same goes for ready to gloat. And drink.
your sprouts if you plan to go
2.15PM
PHOTOGRAPHY: ALAMY; GETTY IMAGES; SHUTTERSTOCK; STEVE HIETT/TRUNK ARCHIVE
all out with bacon bits.
Cook your sprouts. Turn the
potatoes over and put back
in the oven. Put the carrots
and parsnips in to roast.
10AM 10.45AM
Preheat the oven as per Trim sprouts and cross them 2.45PM
the instructions for the bird on the bottom. Peel, chop 2.30PM Put plates in the oven to
(half an hour should do it) and parboil your potatoes. All about the pigs in warm if you have space.
and prep according to your Steam-dry as much as blankets? Get them in Finish the gravy. Cook red
recipe, stuffing it if you wish. possible for perfect roasties. the oven now. cabbage and reheat sauces.

DOS &
DONTS
Stuffing, brining,
canoodling your bird
let Gizzi guide you
STUFFING: BIRD
OR BALLS?
Its all about the bird for
me: stuffing directly into
the turkey cavity means
that when the turkey
cooks and rests, the
juices ooze into the
stuffing, which really
benets from this extra
moisture and avour. Its
your rst time? Never
fear. Tip the bird so the
cavity is facing upwards
and open. Take stfuls of
the stuffing and push it
into the cavity. Fill the
bird up, then round the
Game stuffing off at the end,
old bird making sure you dont
overstuff it because the
bird will push a little
stuffing out as it cooks.
Your goal is to achieve the and bay leaf. Cover with fresh SHOULD I SOAK
consistency of single cream, stock or cold water and simmer
says Gizzi. And it goes without for 1 hour. Strain and set aside.
THE BIRD?
saying you risk losing all your 2. Pour out any juices from the First things rst, lets use
hard-earned chef points if its roasting tray while your turkey the correct terminology.
not brought to the table is resting. To make sure no Brining or reverse
steaming more than a Bikram meaty goodness escapes, stir osmosis if you want to
yoga class in July. the our into the roasting tray be technical is putting
(with any leftover onions you the bird in cold water
Ingredients cooked alongside the bird) and with added salt in a
Neck and gizzard from your place over a highish heat. Cook container. Left to soak
birds giblets 1 onion, sliced the our for 1 minute, scraping anywhere from 30
HOW TO 1 carrot, sliced 1 bay leaf away at the meaty sediment at minutes to a few days,
brining draws out excess
MAKE
1.2 litres (2 pints) fresh chicken the bottom of the pan.
stock or cold water 2 tbsp 3. Pour in the white wine, let it water and compacts the
plain our 1 large (Ill let you bubble away until the pan starts meat to the bone,
GR ANDMA- be the judge of that) glass of to hiss again, then pour over the leaving a rm, juicy,
white wine sea salt akes and strained stock, whisking as you easy-to-carve bird thats
APPROVED freshly ground black pepper go. This is make-or-break time infused with all the
for avoiding the dreaded avours youve brined
GRAVY
Method lumps whisk until your arm it in. Try it its a
1. Dismiss inevitable ashbacks goes numb (no pain, no gravy). revelation. I use a big
of dissecting animals in GCSE Let the gravy bubble away industrial pot, but its
biology and get your hands on gently until it reduces and is perfectly acceptable to
the neck and gizzard from your rich and full of avour. Season use a clean bin or large
Lumpy or smooth? Gizzis fool-proof gravy turkey giblets place them in a to taste and serve piping hot. plastic storage box.
small pan with the onion, carrot Theyre going to love it.

PICK THE DAY AND PERFECT YOUR
CHRISTMAS WARDROBE
CHRISTMAS EVE
Kit yourself out with these and youll be ready
to take on local gastro-pub festivities with your
mates before the family duties in the morning
Platform, 29.99, Stradivarius Comer than heels. Trousers, 345, Sibling x Brora PJ comfort with high-end style. Clutch, 18, Miss Selfridge For eyeing up the
cute barman. Earrings, 25, Hobbs Embrace your inner Pat Butcher. Rollneck, 205, Tory Burch at Net-a-Porter Cashmere jumper and log re? Sounds good to us.
CHRISTMAS DAY
You cant very well have a solo sofa-and-duvet
day. Get cosy in these theyre the next best thing.
And your nan wont tell you off for being a slob
Cashmere jumpsuit, 345, Harrods The two in one. Necklace, 19.50, Marks & Spencer Detracts from those bags under your eyes. Cashmere socks, 35,
The White Company TLC for your feet. Slippers, 22.50, White Stuff You just have to have them. Jumper, 178, All Saints A jumper nan would be proud of.

LIVE WELL
Going out, staying in, entertaining or sofa surng... you need the right attire for whatever Yuletide
throws at you. Take a peek at our Christmas wardrobe matrix and youll be well dressed till New Year
BOXING DAY
You want to stay in bed but you have to
brave a car journey for lunch with the in-laws.
These are the perfect compromise
Knit, 89, Hobbs Show off your fork-lifting biceps. Slippers, 39.99, Zara Backless for easy removal so you dont mess up Auntie Judiths new carpet. Necklace,
30, John Lewis More bling for your buck. Bag, 19.99, Pull & Bear Stash the choccies you nicked from the tree. Pyjamas, 175, Whistles x Yolke PJs for daytime
BONUS DAY
The perfect get-up for those strange days in
between Christmas and New Year. Wear only in
emergencies when someone suggests a winter walk
Jogging bottoms, 115, Zoe Karrsen Easing you back in to proper trousers. Hand-warmers, 60, Cocoa Cashmere Perfect for walks (and Instagramming).
Hat, 12, Oasis Bring back the pom-pom. Boots, 195, Russell & Bromley Made for walking. Jumper, 99.50, Boden Nail that walk in style.

LIVE WELL
FOR THE FOR THE
COMMITTED GYM
COMMUTER BUNNY
If the commute accounts for half their The person whos Instagrammed their pre-
step count, kit them out with one of these work barre class before youve even got out
gadgets. Delayed trains just got bearable of bed? Yep, theres something here for them
UNLEASH YOUR INNER SANTA Headphones, 160, Weights, from 528,

wearefrends.com
AND START GIVING WITH... customgymequipment.co.uk
THE FIT
Leggings, 75,
Vie Active at
hipandhealthy.com
GIFT Foam roller,

30, Nike at
johnlewis.com
LIST
Helmet, 85,
Thousand at cyclechic.co.uk
Apple watch
Nike+, 369,
apple.com/uk
Water bottle,
42, Swell at
amara.com
Weve hand-picked the best Mirror USB charger,
29.95, Hyper Pearl
presents this Christmas, at johnlewis.com
whichever tness tribe your Gloves, 35,
recipient belongs to. Revel liveclothing.
com
in the gift-giving glory
Trainers, 140, Nike at

net-a-porter.com
Jumper, 65, heyholla.com
Bike, from 1,310,

brompton.co.uk

FOR THE FOR THE FOR THE
SUPER WEEKEND WELLNESS

FOODIE EXPLORER WARRIOR
For the foodie in your life with more skills Pick a present from this little list and help Blissed-out buys thatll promote
than Heston. Youll need to keep 2017 a friend nail Rambling Chic. More Bear Zen miles better than an
pretty free because, dinner parties Grylls, less Janet Street-Porter inspirational Facebook quote
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DECEMBER 2016
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| | |
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D E C E M B E R 2 0 1 6
My week on a plate
Zanna van Dijk, 24, PT and tness blogger
MON TUE WED THU FRI SAT SUN
7am 7am 7am 7am 6am 7am 7am

Zoats (oats with Avocado, egg Banana and Salmon, feta, Coffee with Banana, protein Oats, desiccated
courgette), dark and spinach wrap spinach smoothie egg, spinach and almond milk powder, cacao coconut, protein
chocolate and with almond milk avocado wrap and almond milk powder and
raspberries 12pm 10.30am smoothie raspberries
Sweet potato, 10.45am 12pm Sourdough, eggs,
12pm beans, yoghurt Cucumber with Wholegrain open walnut pesto and 12pm 12pm
Spinach omelette and avocado onion dip sandwich with smoked salmon Chicken fajita Bacon and blue
pesto, chicken wraps with cheese omelette
4.30pm 3pm 12pm and salad 2.30pm peppers, onion
Apple with Banana with Salad of chicken, Galaxy bar and chilli 5pm
peanut butter peanut butter sweet potato and 6pm Chicken, peppers,
black beans Baked chicken, 5pm 4.30pm aubergine,
6pm 6pm sweet potato, Salmon with Mango with asparagus and
Salmon, broccoli Spicy beef with 5.30pm beetroot mash roasted veg lime juice broccoli
and sweet potato rice and pak choi Salmon, mango and broccoli
and cashew salad 7.45pm 6pm 7pm
8pm 9.30pm 8pm Yoghurt, berries, Baked eggs and Homemade
Salted caramel Protein brownie 8.30pm 2tbsp peanut dark chocolate vegetables beetroot
ice cream and berries Cashew nuts butter and peanut butter with feta brownies
AS TOLD TO LAUREN CLARK. STRONG BY ZANNA VAN DIJK IS OUT ON 29 DECEMBER (16.99; HEADLINE)
My meals have Im lucky that, I prefer to train I nd meal If I want to have a Like most weeks, I usually have
to support my at 6ft 2in, I can on an empty preparation Galaxy chocolate I havent had any big main meals,
intense training get away with stomach rst so tedious; bar, Ill have it, alcohol yet. Ill so snacks are
regime: I do HIIT eating a bit more thing in the I much prefer and I eat two have a vodka and simply to tide me
and weights- food. Ill have morning or a few to cook meals tablespoons of Diet Coke about over. If Im not
based sessions, dessert, too. hours after lunch. fresh at home peanut butter once a month. Im hungry, I wont
for 45-60 I believe in If I eat rst, I feel rather than every day its rarely tempted have one. I drink
minutes, up to having all foods sick and dont make a weekly a regular treat. from water or lots of water
ve days a week. in moderation. perform at my batch and freeze. My diet is good soft drinks as (three litres
Ill have protein in I dont believe best but If I am on the the rest of the none of my a day), so Im
most meals to in cutting I always make go, Ill grab time, so whats friends are big less likely to eat
aid recovery. things out. up for it after. a smoothie. the harm? drinkers either. unnecessarily.
THE EXPERT VERDICT

WH nutritionist Eve Kalinik gives her verdict: intake looks to be in the optimum range, but she it should be organic and grass fed, which is higher
Its great that Zanna doesnt cut out food groups, could up her plant-based sources, such as quinoa, in omega-3 fatty acids and has anti-inammatory
and listens to her body. The latter means she avoids nuts and chickpeas, and have one meat-free day a properties. She could also rotate peanut butter
one of the main pitfalls of snacking: mistaking thirst week to aid digestion and give an extra antioxidant with other nut butters, such as almond, which
for hunger. Given the training she does, her protein boost with more veg. When she does have meat, has more vitamin E, magnesium and iron.

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FOREWORD THINKING

Katie Mulloyy / Editor

NEVER MISS AN ISSUE

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 7

27 SEX 35 SOWING THE SEEDS

54 MEET YOUR DIET GREMLINS How stressed are you really?

85 KEEP YOUR BODY WARM

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 9

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 11

IS IT WORTH IT? Q Should I spend

proving an increasingly one session a day, actually be more nutritious, such as

aversion therapy. The idea certain habit, counteracting NOT WORTH IT

12 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

DINE LIGHT, SLEEP TIGHT

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 15

your veggie drawer. A study in the journal

16 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

Now, the last thing we want

18 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 21

To swerve a festive season

The percentage increase in

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 23

The number of pears you

Throw out your one-size-ts-all

Meal plans tailored

The percentage more likely

others makes you more

attractive to the opposite

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 27

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 29

30 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

THE Morning SPECIAL THE BODY Balancer

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 31

32 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

CHIA PUDDING WITH POMEGRANATE POMEGRANATE COUSCOUS SALAD WITH

PAN-SEARED SALMON WITH POMEGRANATE, APPLE AND POMEGRANATE

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 35

How to seed a pomegranate: Drinking a pomegranate Yep, its packed with

Ingredients: Method: Ingredients: and repeating on the other

36 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 39

40 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 41

42 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

by the American Chemical

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 43

My food My face My focus

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 45

46 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

(a) Standing with your feet

(a) Lying on your back with your

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 47

Take four WH staffers struggling to meet their tness goals, gure

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 49

3. LIMIT REST DAYS

50 | W O M E N S H E A LT H | December 2016 | womenshealthmag.co.uk

I WANT TO DROP A DRESS SIZE BUT

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 51

SPLIT SQUAT ROMANIAN SQUAT REVERSE LUNGE 3. DRINK LESS,

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I WANT TO BUILD ABS BUT

THE PLAN BEFORE 2. KNOW YOUR

womenshealthmag.co.uk | December 2016 | W O M E N S H E A LT H | 53

Women's Health - December 2016 UK

Women's Health - December 2016 UK