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FULL BODY
REBOOT
WAYS TO FEEL
BETTER TODAY
RESET YOUR
APPETITE
SCORE REWIND SKIN
A HOT DAMAGE
CORE RETRAIN
FAT CELLS
ASAP!
NEW MOVES THAT HEALTH CRISIS
THE A-LIST SWEAR BY
BEAT
THE BODY SUGAR
CONFIDENCE BRAIN
PLAN BY
NOW
So this is it. My final letter to you. I have decided MY BEST MOMENTS AT WH
to move on from Womens Health. (I like to say it
quickly, otherwise theres a good chance Ill start
crying again.) Its been an emotional decision, but
ultimately the right one. The more Ive become Working out with
Millie Mackintosh
involved in the world of health and tness, the and watching
more Ive come to believe making the right choices her deadlift 60kg
for your body and mind can be life-changing. when everyone still
thought she was
So Im planning to retrain as a nutritional just that skinny
therapist and hopefully work with people on girl from MIC.
a more bespoke level. (If youre in need of
nutritional advice in four years, do look me up.)
Ive loved every moment of being at Womens
Our #inshapemyshape
Health. Im proud that the magazine is an award-winning market leader, of its campaign going viral
uniqueness, of how it blends science and style and usefulness. The wellness world thanks to women like
has blown up in the past few years and Ive always wanted Womens Health to cut Iskra Lawrence, Carly
Rowena and Caroline
through the white noise, to give you the opinions of leading experts and to translate Flack taking part.
the latest science into information thats relevant and useful. And while I take all It encapsulated what
of that really seriously, Ive never wanted the magazine to take itself too seriously. I always wanted WH
When health and tness becomes too uptight, too literal or too black-and-white, to stand for the idea of
working with your body
thats when the problems start. Balance has become some sort of hashtagged and being the healthiest
clich in recent years but its something I believe in. You can eat all the kale in the version of yourself.
world but if you cant have a chocolate bar or a glass of wine or miss a gym session
and still feel good about yourself, then Im not sure you can claim healthy.
Im pretty condent thats an opinion shared by this months cover star, model When Daisy
and body-positivity campaigner Iskra Lawrence. Her cover shoot was on one of Lowes dog Monty
my nal days at Womens Health and was the perfect way to say goodbye shooting added a little
colour to the set of
someone who exercises and eats well but would never become a slave to it in order our monochrome
to pursue someone elses body ideal. Her condence and comfort in herself are as cover shoot. And
sexy as those DNA-gifted curves and hard-earned denition. Ive mentioned some no, Daisy didnt
ask anyone else
of my other highlights opposite. But the shining light over all of it? You. Ive never to clean it up.
worked at a magazine thats felt so connected to its audience. Of course, that works
both ways it wasnt always easy to hear when you thought Id got things wrong,
but it was worth it for all the emails, letters and messages that let me know when
we were on the same page. So as well as thanking my gorgeous and wonderfully
talented team, I thank you for making my years at Womens Health the best of my Collecting the
professional life. Im leaving you in great hands and Im sure youll love whats PPA Magazine of
the Year award 2016
coming next. So this is me, signing of, feeling scared and excited and totally weirded with WH publisher
out, but in the best sort of way. Stay in touch and Ill let you know how it goes. Alun Williams and
Fearne Cotton.
(No idea who the
other guy is, sorry.)
PHOTOGRAPHY: JOHN WRIGHT, IAN HARRISON, MARK CANT
wonders with watercress on p63 trainer Toby Huntington-Whiteley our high street special on p77
Womens Health is published in the UK by Hearst-Rodale
Limited, a joint venture by Hearst Magazines UK, a wholly
owned subsidiary of The Hearst Corporation, and Rodale
International, a division of Rodale Inc. Womens Health is
a trademark of, and is used under licence from, Rodale
Healthy habit? Within half an hour Favourite exercise? Strength On-the-go snack? A mix of dried
Inc. Hearst Rodale Ltd, 72 Broadwick Street, London W1F
9EP. Company number: 00519122. Editorial team tel: 020
of waking, Ill have porridge made training and playing tennis give blueberries, dark chocolate chips
7339 4466. Womens Health (ISSN 2049-2243). Copyright
2017. All rights reserved. Womens Health is printed
with almond milk. The slow-release me a real buzz. Yoga, on the and almonds that can fit in my bag.
and bound by Southernprint Ltd. 17-21 Factory Road,
Upton Ind. Estate, Poole, Dorset BH16 5SN. Distribution
energy sets me up for the day. other hand, less so Im Wind-down secret? A homemade
by Comag. Published 10 times a year. Conditions apply.
Womens Health does not consider unsolicited material
Cuisine youd like to master? not naturally flexible. face mask of natural coconut oil or
for publication and will not return it if submitted.
Hearst Magazines Environmental Statement All paper
North African food. Theres such Ultimate post-workout meal? a cup of green tea with raw honey.
used to make this magazine is from sustainable sources
in Scandinavia and we encourage our suppliers to join
an amazing range of tasty spices My girlfriend makes amazing Spring fitness? Hula-hooping it
an accredited green scheme. Magazines are now fully
recyclable. By recycling, you can reduce waste and add
on offer and plenty of healthy sweet potato waffles topped sounds childish, but its a fun and
to the 5.5 million tonnes of paper recycled by the UK
paper industry each year. Before you recycle your
grains, like freekeh and farro. with avocado, eggs and harissa. effective way to tone my waist.
magazine, ensure you remove all plastic wrapping,
free gifts and samples. If you are unable to join a
recycling scheme, why not pass your magazine
on to a local hospital or charity?
22 SKIN CLINIC
Secrets of an A-list dermatologist
12 72 Much more than just a garnish
STRONG MIND
23 FOOD FOR THOUGHT
Ditch wheat? We bust the myth
27 BOXING DAY
Get a lean body, a sharp mind,
oh, and a mean left hook, too
125 GOOD LOOKS
FEATURES
94 ISKRA LAWRENCE
The Insta star on body positivity
and stripping on the subway
| W O M E N S H E A LT H | 9
T H E H E A LT H N E WS TO U S E N OW
Get
waisted
ALL OVER IT
Fighting disease with KIWI
Small, furry and soft inside. Daniel Radclife likeness aside, the kiwi could very well be the only
fruit you need in your bowl. A study by the University of Colorado found it contains a natural
antioxidant, pyrroloquinoline quinone also present in soy, parsley, papaya and celery which can
protect against non-alcoholic fatty liver disease, cardiovascular disease, type 2 diabetes and liver
cancer. Add it to your smoothie or oats. Or Butterbeer. Stop thinking about Harry Potter? Never.
overall death risk than non-exercisers. But those who spread their sweat sessions throughout
the week pipped them to the post with a 35% reduction. The verdict? Spinning Saturday and
Sunday will do you good, but a Monday lunchtime HIIT class as well will do you better. Just.
weights
Pumping iron? Not all lifts are
This triggers the hoovering
up of cell debris and
eventually the release of
growth hormones. So
when the muscle rebuilds,
it does so leaner and
created equal. Read our guide stronger than before.
before you hit the bar(bell)
ILLUSTRATION BARRY DOWNARD
FLYING
HIGH
Its not just runners
who revel in post-exercise
FLOW elation, you know there is
such a thing as lifters high,
RIDER too. When you exercise,
Struggling to you send hormones to the
finish your first set? You brains reward centre, which
wont hit PB-worthy makes you feel good, says
reps without some prep. Whyte. Your body can
Warming up redistributes release these chemicals
blood flow to the working with as little as 10 minutes
muscle, optimising its work, but intensity is key:
function, says Professor the harder you push
Greg Whyte, director of yourself, the greater the
performance at the Centre feel-good rush will be.
for Health & Human
Performance. But its no
use doing a treadmill
warm-up on upper body
day. Hit your target muscle ABOUT
with low-weight, high-rep TIME
versions of each move That said, you
you plan on smashing. need to spend around
30 minutes in the weights
room four times a week
to reap the toned benefits.
EPIC While doing high reps at
FAIL a low weight for minimal
Its the age-old sets might make your
question: low weight and muscles pop (because
high reps or high weight blood immediately starts
and low reps? The answer: flowing into them to
whichever you prefer. Its deliver the nutrients they
all about the mismatch require from the first few
between energy demand reps), youll only see
and availability, says results temporarily. Youre
Whyte. What you want is not going to get muscle
to overload your muscles hypertrophy in that short
to the point of failure in space of time all youve
WORDS: DANIEL MASOLIVER
No-rest-day
training
PHOTOGRAPHY: THELICENSINGPROJECT.COM
| April 2017 | W O M E N S H E A LT H | 15
Good news for swimmers. The
watch case is water-resistant
up to 50 metres. But dont go
diving in just yet the leather
strap isnt. Oh. No matter, just
swap it for the silicone band
style-seekers who consider that comes in the box
regular trackers to be the
Quasimodo of the watch
world. It runs off a standard
watch battery, but syncs
with your phone via the
Timex Connected app to
log your steps, distance,
calories burned and sleep
efficiency. It even has
a nightlight function for
evening runs. Bonus.
Q Can exercising
when Im really
stressed actually harm
my health? Evelyn, Dundee
Its a good idea to be wary about
working out when youre all
wound up. Cortisol is released
in response to stress, says
Ashley Grossman, professor of
endocrinology at the University
of Oxford. It naturally spikes
when youre under pressure or
exercising. Nothing to worry
about there. But when cortisol
is raised for a long time, this can
lead to anxiety and depression
and cause fat cells to accumulate
around your belly, Grossman
adds. But youve brought your
gym bag to work you dont
want to skip a sesh because of
one harrowing meeting, right?
So what to do? Avoid HIIT or
endurance running and play
netball, take a ballet class or try
WORDS: ROISN DERVISH-OKANE. PHOTOGRAPHY: KAT PISIOLEK AND MARTHA PAVLIDOU AT HEARST STUDIOS; MICHAEL HEDGE. HAND MODEL: ANTONIA AT HIRED HANDS
Q Should I drink
a protein shake
cortisol and they come with
stress-soothing perks, too.
Learning a skill focuses your
during my gym sessions? attention and youll get a hit of
Hayley, Worcester dopamine from exercising with
other people, explains Roberts.
Short answer: no. First, taking Meeting? What meeting?
in mid-workout protein wont
help you train for longer. Youd
need carbs and electrolytes for
that get them in an energy gel,
says sports nutritionist Drew ASKING FOR Strumming, frapping, rubbing dough. Sneaking in a cheeky
Price. What about for recovery?
Sporadic swigging during
A FRIEND one out whatever you call it,
masturbation like drinking
skittle diddle on the top deck
of the number 73 bus? Best not
a workout wont cause the
spike in amino acids that Pleasuring black sambuca is to be
encouraged. On the proviso it
(unless you want some less than
savoury admirers). And what of
needs to happen to trigger the
muscle-building process. You oneself is doesnt spill over and afect you
negatively in any way. Is there
impact? Quickie solo sex you
know, when you can get in and
need to chug it down before
or after. Around 30 minutes
there such a bean-icking barometer of
badness? Its all about timing,
out in under ve minutes will
give you a just serviced glow
before you train is actually
better in terms of recovery,
a thing as location and impact. Timing:
woke up 10 minutes before your
before that party (and everyone
will want to know what new
says Price. Youll have amino
acids already circulating in
too much? alarm? Give yourself a little treat.
Nipping of to the loo at work
serum youre using). But if your
phone is ringing of the hook
Laura, Norwich
the blood, so muscle repair for a KitKat shule when you because your mates are waiting
can start as soon as possible. should be booking a meeting for at the bar while youre knuckle
A post-sweat shake is your ideal, your boss? Not so ne. Location: deep, that may be too much.
though. Your muscles benefit polishing the pearl as you Oh, almost forgot the most
from you taking in protein up to languish in your other halfs bed important thing: beware chang.
three hours after a workout, while theyre cooking up a killer No one wants an undercarriage
says Price. No stress. breakfast? Go on, knead that that looks like beef carpaccio.
T
he burpee is the position
supermarket of From a standing
workout moves: you stance, lower
can get it all in one your body into
go. It integrates a combination a squat, keeping
of cardio and resistance training your core engaged
throughout
in one fluid sequence, says
sports scientist Claudia 4
Gravenorst. Thighs, back, arms, Jump your
bum, theres hardly a muscle feet back into
group not utilised. It even tones a squat
your tum. Your abs are recruited
to keep the core stabilised and 3
protect the lower back, explains Do a press-up,
Gravenorst. Plus, that jump at making sure
the end is a killer explosive move your core is
thats hard to match. engaged
While there are a bunch of
WORDS: MICHELLE OCTOBER. PHOTOGRAPHY: IGOR POLZENHAGEN. MODEL: IRENE SCHOLZ AT ERGO SPORT MODELS
variations flying around (with
press-up, without the jump,
corkscrew), Gravenorst advises
caution before trying even the 2
basic full move straight away. Place your
Introducing new forms of exercise hands on the
into your routine is exciting, but oor and kick
maintaining correct form while your feet back
executing the movement is key, into press-up
position
she says. Doing it incorrectly
can cause a magnitude of
injuries start with a modified
version and then gradually build
up your overall strength to execute
the movement in full position.
NO EASE INTO THE
SQUAT TO PRESS-UP
SAVE YOUR JOINTS
Step your feet in
GO GENTLY ON
THE PRESS-UP
AVOID IF...
Youre pregnant youll put
MORE PAIN TRANSITION
The first few times,
and out one at a
time. This will allow
Go for the knees
down version at first.
too much strain on your lower Three ways to avoid place your hands you to become This will help you
back and pelvis. The hormone the physio on a higher surface, stronger in the engage your core and
relaxin loosens your ligaments such as a bench. press-up position. stabilise your back.
during pregnancy, making you
more prone to injury.
Are you a
visual person?
Do you
already practise Do you prefer Is the end
meditation? alone time? in sight?
No
Yes Yes No No
No Yes No
WORDS: VICTORIA JOY. PHOTOGRAPHY: GETTY IMAGES. EMMAS BOOK, INHALE. EXHALE. REPEAT:
A MEDITATION HANDBOOK FOR EVERY PART OF YOUR DAY (RIDER BOOKS, 9.99) IS OUT NOW
Yes No Yes
AM
Inflammation-causing oil is Next, I press SkinCeuticals The final step is a layer of
behind most skin conditions, Phloretin CF serum (142, anti-glycation make-up,
so I start my routine with a skinoracle.com) on to my like Exuviance Skin Caring
gentle glycolic cleanser like oily T-zone. Rich in the Foundation SPF20 (24.99,
Jan Marini Bioglycolic Face flavonoid phloretin, this skinoracle.com). It limits
Cleanser (26, dermacare apple-derived antioxidant damage to the skins
direct.co.uk). It leaves skin interrupts melanin synthesis connective fibres caused
soft, hydrated and prepped to reduce skin discoloration by sugar, which can lead
for the products to follow. and curb collagen breakdown. to sagging and wrinkles.
PM
In the evening, I cleanse Every other day, I use a On the other days, I use
AS TOLD TO AMELIA JEAN JONES. PHOTOGRAPHY: LOU DENIM; GETTY IMAGES. HAIR: AMI PENFOLD AT LHA REPRESENTS
first with micellar water, vitamin A retinol serum. a serum like AQ Solutions
then a foaming cleanser, Ill vary between something Active Serum with Growth
USING AVEDA. MAKE-UP: CASSIE STEWARD AT LHA REPRESENTS USING GIORGIO ARMANI BEAUTY AND SKINCARE
which I use with a sonic light, like La Roche-Posay Factors (135, thecosmetic
cleansing brush, such as the Redermic R Anti-Wrinkle practice.co.uk). It contains
Clarisonic Mia Fit cleansing Treatment (29.50, Boots), growth factors similar to
device (170, selfridges.com), and a prescription 0.05% those made in the body that
for a twice-weekly deep strength serum. It boosts decrease with age, promoting
yet gentle cleanse. collagen and evens texture. natural growth of collagen.
FACT FILE
I get a laser facial. Its Microneedling every I stopped endurance I get baby Botox Cutting out sugar. It
not invasive, but it really month to promote running. It may have and llers. Its not causes inammation,
makes a diference collagen levels and help been the free-radical for everyone, but the which produces enzymes
to the health and my skin look plumper. damage caused by contouring plumps up that break down the
quality of my skin. putting my body the cheek area, which collagen in the skin,
under physical stress. deates with age. leading to sagging.
nutritious, and ditching it could mean wheat? Keep a food diary and note
you miss out on vital goodness. Its your triggers. You may find something
high in B vitamins and trace minerals else is causing your symptoms. If
like magnesium, but most importantly, youre worried, consult your GP.
ou have to feel
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: CLAUDIA AND RALF PULMANNS AT TRUNK ARCHIVE.
Targets: Glutes, Targets: Abs Targets: Abs, triceps, Targets: Full body
more than just a cardio blast, quads, adductors (a) Set yourself up anterior deltoids (a) Row as hard as
says Firas Iskandarani, master (a) Stand behind in a plank position (a) Pop your feet you can maintaining
trainer at Gymbox, home of your rower, left with your feet on on the seat and get correct form: start
Row30, a 30-minute rowing side-on. Keeping the seat of the rower in a plank again with with a tall torso in
HIIT session. Its the most your right heel and your palms on your palms on the the catch position,
firmly on the floor, the floor behind it. floor. Lift your right drive back with your
underrated machine in the gym,
put your left foot (b) Core activated? hand and replace legs, extend your
he says. Use it for common on to the seat. Bum clenched? your palm with your hips and pull back
bodyweight exercises the (b) Straighten your Great. Pull your elbow. Repeat on with the arms. Once
instability of a sliding surface left leg as you squat, knees up towards the left side. youve finished the
will really help boost your allowing the seat your chest, then (b) Pause briefly pull, return to your
core activation. Try these four to slide away. Go push out to return then reverse the starting position by
as low as you can, to the starting movement to disengaging in the
moves for starters theyll
ensuring your back position. Avoid return to the start. opposite order.
tone everywhere while raising remains flat, your raising your hips (c) Repeat, this (b) On the final
your heart rate to help strip right knee does as you move. This time leading with round, row for one
excess body fat. Result. not overshoot your should be a level, your left hand. Easier minute. Log your
toes and your right controlled movement. said than done. PB and try to beat
FYI Do each move for 45 seconds, heel stays pressed it next time, without
followed by a 15-second break. into the floor. Now, sacrificing form.
Repeat the circuit four times. raise and repeat. Game on.
Boxing
clever
Float like a butterfly, sting like a bee...
think like Hawking? Boxing aint just
about body gains memorising those
complex routines works your mind, too.
Just watch the face, please not the face
THE STANCE
Before you do anything, start with the basics
and master the stance. Cue Rocky montage
28 | W O M E N S H E A LT H | April 2017 |
BE S T
BODY
PUNCH BY NUMBERS
Nailed the stance? Good. Next, learn how to swing a fist thatd have
Anthony Joshua on the ropes, then youre ready for the workout
STRAIGHT PUNCHES
A B
JAB CROSS
(i) Extend your left hand (i) Twist your right foot into
towards the target, turning the floor, forcing your hips
your palm to the floor and to turn towards the target.
rolling your shoulder to (ii) Extend your right arm,
cover your chin. turning your palm to the
(ii) Snap it back to your floor, then snap your hand
chin as quickly as you can. back to your chin.
HOOKS
C D
UPPERCUTS
E F
| April 2017 | W O M E N S H E A LT H | 29
The workout
Jab-and-punch routines + strength training = one full-body
assault. After the warm-up, youre in for four rounds
WARM-UP 4
MINS
Before you get going, you gotta get into beast mode
1 4
5
PLANK WALK OUT
Do: 30 seconds
(a) Starting from a standing
position, hinge at the hips
to bring your palms to the
mat, then walk your hands
forwards into a plank SHADOW-BOXING
position, drawing your Do: 30 seconds
navel towards your spine.
(b) Hold the plank position
Repeat punches E and
F as fast as you can.
1
for a second, then reverse
the move, walking your
hands back in towards
6 Fighting
fit
your feet and rolling
back up to standing.
3 7
HIGH KNEES
Do: 30 seconds
(a) Run on the spot with
your hands in front of your
hips, palms facing down.
SHADOW-BOXING (b) Try to tap your knees
Do: 30 seconds to your palms as you SHADOW-BOXING
Repeat punches C and alternate your legs as Do: 60 seconds
D as fast as you can. quickly as possible. Repeat punches A to F as fast as you can.
Do each move for 45 seconds followed by a 15-second rest Do each move for 45 seconds followed by a 15-second rest
1 4 1 4
PLANK
(a) Place your wrists directly
under your shoulders with
SQUAT SHADOW-BOXING a straight line from your SHADOW-BOXING
(a) Stand with your hands Repeat punches A, B, A shoulders to your heels. Repeat punches E, F
clasped for balance. and D as fast as you can. (b) Push through your heels, and E as fast as you can.
(b) Sit back until your draw your navel towards
thighs are parallel with the
floor. Pause, then drive up
5 your spine and engage your
glutes. And hold. Simple, eh? 5
through your heels to the
starting position, squeezing
those glutes. Repeat. 2
2 PRESS-UP
(a) Get in a plank position,
with your hands directly
under your shoulders.
TUCK JUMP (b) Keeping your elbows
(a) Bend your knees tucked into your sides, bend
and jump as high as you them to lower your body to
can, raising your knees the floor, then contracting
toward your chest. BOX your abs and glutes reverse
(b) Land softly through the Repeat punches C, D, A to return to the start.
SHADOW-BOXING balls of the feet. Repeat. and D as fast as you can.
Repeat punches A to 6
C as fast as you can. 6 3
3
SUPERMAN RAISE
(a) Lie on your belly, engage
your abs, then extend your
arms out in front of you.
(b) Lift your legs, arms
and chest off the floor,
hold for a second, then
lower. Were nearly halfway
through, dont throw in
SQUAT JUMP the towel just yet. Plus,
(a) Lower into a deep squat you know, repeat. SHADOW-BOXING
with your knees tracking SHADOW-BOXING Do: 60 seconds
over your toes, hands in Do: 60 seconds Repeat punches C, D, A and
front of you for balance. Do punches A, B and C. Take D, then step forwards and do
(b) Jump up, raising your a step and do A, B, A and D. E, F and E as fast as you can.
arms overhead, then land
back in your squat. Repeat. 30-SECOND RECOVERY 30-SECOND RECOVERY
BODY
SHADOW-BOXING
Do: 60 seconds
Repeat punches A, B, A, A and
B then step forwards and do E,
E, D and D as fast as you can.
30-SECOND RECOVERY
Hard
hitter
ROUND 4
CONDITIONING
Time yourself so you have
ROUND 3 ABS 6
MINS a PB to beat tomorrow
Do each move for 45 seconds, followed by a 15-second rest Do 1 squat, 1 press-up,
1 set of an A/B punch combo.
1 3 5 Do 10 sets, adding 1 rep of
each move every time until
you reach 10 reps.
I business of self-promotion,
the heart has its PR nailed.
Cute, pink, not at all gory
and, most importantly, youve
got the message to do what
you can to look after it. But the
two other key players in your
cardiovascular system dont
get the same recognition:
SKIP A STICKY
namely the five litres or so SITUATION
of blood that pumps through Consider this your blood crash
course: cut yourself and a blood
you and the vessels it flows clot forms its aim is to plug
along. Where are their emojis? the wound, stop the bleeding
and let your blood continue become activated or sticky
Cardiovascular health is on its journey. Simple, no? and block the leak, which, of
about the heart, the blood But clots can also form if your course, is a good thing. However,
and your vessels working vessels are blocked, and that if blood vessels become diseased
can spell disaster think heart due to a build-up of fat from
in synergy, says Dr Niamh attack, stroke or even death. a poor diet, the platelets will
OKennedy, cardiovascular Within your blood are platelets, become activated unnecessarily
the smallest cells in it, and they and stick to the damaged tissue.
researcher at the University act like a circulating puncture And its not just furry, diseased
of Aberdeen. Most problems repair kit, explains Dr Gavin vessels that increase your
Jarvis, cardiovascular expert clot risk smoking and even
that occur in the heart from Cambridge University. a sedentary lifestyle can both
dont actually arise in it. When you cut yourself, they contribute, too. But its not all
bad news. Heres how to do the
best by your red stuf to avoid
getting in a right bloody mess...
GO EASY ON
ANIMAL FAT
OK, you already know unhealthy
fat can contribute to fatty
deposits, and top of the NHS list
of fats to curb are animal-based
ones, such as fatty cuts of meat.
Dr OKennedy explains: If you
eat meat, the membranes of
your platelets will be made of
EXTRACT YOUR animal fat, which can trigger
SWEET TOOTH them to be stickier than if you
Cardiovascular disease eat fats from fish and vegetables.
doesnt just happen to you in So aim to limit yourself to 70g or
your eighties, says Dr Chris less red or processed meat a day.
Jones from the Institute of Try to have at least two portions
Cardiovascular and Metabolic of fish a week, one of which
Research, University of Reading. should be oily. And know this:
The damage can start at any while tuna is an oily fish, canned
age. American research that tuna is stripped of omega-3 fatty
looked at autopsies of people acids, so it doesnt count as
in their late teens and early a fish-oil fix. Instead, choose
twenties whod died of causes sardines, mackerel, salmon and
unrelated to cardiovascular anchovies (no, that doesnt make
disease found the progression your Napoletana pizza cardio-
of fatty streaks in their vessels friendly). The other fat-packer
was already obvious. But you to add to your menu is your old
can slow down the process. friend the avocado, which lowers
If you eat too much sugar, its your bad cholesterol levels.
converted into fat and stored,
says Dr Michael Emerson, DROP THE
a researcher in platelet PRESSURE
pharmacology at Imperial High blood pressure can increase
College London. Over time, your risk of a clot but not
the fat can build up in vessels everyone needs to be monitored.
and cause damage. Normally, The combined contraceptive pill
blood vessels produce substances and pregnancy can raise your
that stop platelets being activated blood pressure as can being
if a wound isnt present, but over the age of 40 so your
that ability deteriorates when blood pressure should be tested
vessel damage occurs. Its easy at appointments to renew your
to overshoot the recommended Pill prescription and at antenatal
max of 30g of added sugars per check-ups. If youre over 40, it
day. Take healthy flavoured should be checked once a year.
waters, for example: some But be proactive if its not
contain as much as 13g of sugar checked, request it. And a crafty
per 100ml. Download the new way to keep blood pressure in
Change4Life Sugar Smart app check yourself is to up your
to scan barcodes and discover wholegrain eats. A study in
the hidden sugar that some the Journal of Nutrition found
products are packing. participants diastolic blood
pressure (the resistance to
blood flow in the vessels) to
be three times lower after an
eight-week wholegrain-packed
diet, compared with one high
in refined grains. Serve up some
porridge for a wholegrain hit.
BLOOD
Make sure youre taking
care of every last drop
PLASMA
How much: Around 50%
of your blood volume.
Function: A yellow fluid
containing proteins, salts
and hormones that drives
blood cells around the body.
Boost it: Its mostly made
of water, so stay hydrated. HARNESS
The European Food Safety TOMATO POWER
Authority suggests aiming Chomping on a variety of fruit
for two litres per day and vegetables helps keep
through food and drink. your cardiovascular system
happy. So far, so obvious. But
RED BLOOD CELLS new research suggests popping
How much: Around 49% a tomato supplement could be
of your blood volume. an additional way to show it
Function: Your lungs some love. Fruitow* derived
minions, they contain from an active ingredient in
haemoglobin, which carries the jelly around the seeds EASE OFF
oxygen around the body
to where energy is needed.
in tomatoes was shown THE GAS
in a study in the European Being active promotes
Boost them: Dose up on
Journal of Nutrition to reduce continual blood ow and helps
iron-rich foods, essential for
their production. Easy win: over-stickiness in blood prevent clots from forming,
swap white rice for brown platelets. When compared which is why sitting still for body produces adrenaline
for over double the dose. with taking aspirin (used to a very long time can increase and cortisol, which drives
reduce the risk of clots in your risk, says Dr Jarvis. up blood pressure, says Dr
WHITE BLOOD CELLS people whove had heart Exercise, then, is essential. Emerson. This can increase
How much: Around 0.5% attacks or strokes), it had a Even if youre chained to your risk of a blood clot over
of your blood volume. similar anti-sticking efect on your desk, simply getting time if its continually raised.
Function: Your personal platelets but approximately up for a tea break can make a Really intense training itself
hit squad for taking three times weaker. This diference. Research published will hike your heart rate and
on nasty infections. subtler impact may be no in the journal Medicine & can temporarily increase
Boost them: Folic acid is bad thing, as regularly taking Science in Sports & Exercise your bloods tendency to
essential for their production aspirin has been associated found that standing up for at clot by making your platelets
and cruciferous greens with an increased risk of least 10 minutes every hour stickier, says Dr OKennedy.
PHOTOGRAPHY: GETTY IMAGES; GALLERY STOCK; ALAMY. *FRUITFLOWPLUS.COM
are the answer think kale bleeding in the event of an over an eight-hour day reduced So its not the kindest combo
and broccoli. injury. It makes your platelets systolic blood pressure (the for your cardiovascular
unable to respond and clot force at which your heart system long term. I wouldnt
PLATELETS when they need to, so isnt pumps blood around your say young, healthy people
How much: Around 0.5%
advisable for those who havent body) by 4%. If you are doing shouldnt work out at high
of your blood volume.
been recommended it by their a workout proper, know this: intensity, she adds. If you
Function: A biological
GP. With Fruitow, the efect higher intensity may not want to get certain tness
Elastoplast, causing blood
to clot and bleeding to stop on the platelets is reversible, always be better. If youre gains, you might need to.
when you injure yourself. explains Dr OKennedy. So if super stressed, blowing of But its about looking at the
Boost them: If you smoke, they get a signal in the body steam by pushing yourself overall picture: are you also
then quit. It increases the that theyre needed, they can to the limit may not be wise. stressed? Eating badly?
risk of fatty deposits in still respond. Of course, a pill When youre stressed, your Drinking too much? Doing
your vessels, which can wont compensate for a dodgy too many sessions? If you do
trigger platelets to form diet, but it might be an extra high-intensity training, make
a dangerous clot. investment in the healthy sure your body has the chance
blood bank to consider. to recover. Doctors orders.
MY FOOD
I spent my years in the band so scared
of gaining fat that I didnt feed myself
properly. When we split up, the crash came.
I had awful depression and desperately
tried to dull my feelings with food: bingeing
then starving myself. Learning to develop a
AS TOLD TO ROISN DERVISH-OKANE. PHOTOGRAPHY: MARLENE MARINO. *SUNWARRIOR.COM; THEBARBARY.CO.UK; GERADKITE.COM
MY FACE
All through my twenties, I was frustrated
that people thought of me as just Sporty
Spice, but it took me years to feel condent
enough to experiment with diferent looks.
Day-to-day, I keep my make-up simple.
Now Im in my forties, Ive learned that
theres nothing more ageing than being
caked in foundation. I sip water throughout
the day to ensure my skins hydrated and
always remove my make-up before bed.
I buy my skincare products from my
favourite dermatologist, Dr Harold
Lancer, in LA. Theyre quite pricey [from
Spice 44, lancerskincare.com], but theyre
of life really bloody good. After all, my skin has
to last a lifetime, so its worth splurging on.
MY FITNESS MY FOCUS
WELLTH OF KNOWLEDGE Before the likes of Sweaty Betty, I made
looking sporty cool and Ill always be
I accepted I needed help with my
depression 17 years ago, but it was two
proud of that. Growing up, I competed diicult years before I even felt on the
in athletics and gymnastics, so I thought road to recovery. Ive had years of therapy
tness was all about getting sweaty and since, though one of my most important
Kettlebell
Get whole-body fit from the comfort of your
living room? Yes, it is doable. Just reacquaint
yourself with this classic piece of kit
S
nally waking up in daylight and therefore have Targets: Quads, glutes, back
no excuse not to fit in an early morning gym Do: 45 seconds, then rest for
session. Not keen on actually leaving the house? SWING 15 seconds. Do 4 rounds
Then its time to get to grips with the kettlebell. Targets: Glutes, hamstrings, abs
You can work every muscle in your body with one: Do: 1 minute of swings, then rest
its essentially a handheld gym, says PT Elliot Bulley, founder of for 30 seconds. Do 5 rounds (a) Standing with feet together,
Londons Go Hard Go Home classes. Focus on explosive speed and hold the kettlebell in both hands.
endurance to melt stubborn fat and nail that tight, toned look, or Step your left leg back into a lunge
lift steady and heavy to build a strong, cut physique. This 25-minute (a) Hingeing at the waist, grip the then rotate your shoulders to the
circuit will max your metabolism, tighten your glutes and reward kettlebell in both hands. With right, holding the kettlebell over
you with a knockout core, all from the comfort of your living knees slightly bent, transfer your your right leg, above your hip.
room. So move your cofee table out the way and get swinging. weight to your heels and let the (b) Push off from the right foot
kettlebell swing between your legs. to return to standing, pulling
(b) Thrust your hips forward to a the handle up under your chin,
standing position and let the weight and keeping your elbows high.
swing up to shoulder height. As it Repeat on the other side.
falls, stand straight with a strong
FYI 1. Start with an 8kg kettlebell build up to 12kg when you
need challenging 2. Do the workout in a circuit, with a 1-minute rest core until your forearms reach your
between each exercise 3. One round will be enough. Seriously hips, then hinge forward and repeat.
TAKE
A SWING
Get your own
Womens Health TURKISH GET-UP
kettlebell. Targets: Arms, shoulders, core
From 16.49 at Do: 4 sets of 8 reps on alternating
argos.co.uk sides, 5-second rest between reps
and 30-second rest between sets
HALO
Targets: Shoulders, abs
Do: 3 sets of 10 reps, 30-second
rest between sets
CYCLONE
Targets: Glutes, quads, obliques
Do: 3 sets of 10 reps, 30-second (a) With both hands, hold the
rest between sets kettlebell upside down in front
of your chest. Keeping your core
tight and both hands on the
(a) Hold the kettlebell in your left kettlebell, raise your forearms up,
hand, lower into a squat and feed it placing the left arm over your
through your legs to your right hand. head. Going towards the left, circle
Bring it round your right leg and up your head with the kettlebell until
to your left shoulder, cushioning you reach your starting position.
the impact with your left hand. (b) Lift your right forearm over your
(b) Feed the weight back through head and circle your head in the
your legs to your left hand, round opposite direction. Thats a rep.
your left leg and up to your right
shoulder, cushioning the impact
with your right hand. Thats one.
What do you do if lost pounds find their way back on your body? You stop
beating yourself up, for one thing. New research reveals that when it comes
to keeping the weight off, theres more going on than just your willpower
WORDS ROISN DERVISH-OKANE ILLUSTRATIONS BARRY DOWNARD
WHATS SWEAT GOT TO DO WITH IT? the efects reverse: turning satiety neurons
of and activating hunger ones.
Team our lesson in leptin with an optimised workout to keep the weight off for good
MIXED MESSAGES
Scientists and doctors cant agree on exactly
how leptin resistance takes place or what
to do about it. Had he examined Zeynab,
Dr Isaacs might have prescribed an
appetite-suppressing medication called
THE UPSHOT THE WORKOUT THE SCHEDULE Saxenda, which acts similarly to leptin.
Exercise lowers your Skip the HIIT and Sweat on the regular
body-fat base level train for endurance When overweight
But leptin resistance is not recognised by
When calorie-restricted Scientists found that rats women exercised the NHS. Government guidelines advise GPs
rats were split into (yes, rats again) doing regularly, scientists to consider referring a patient to a hormone
two groups one that endurance training shed found they didnt specialist only if lifestyle changes dont work.
exercised, one that didnt body fat and were able to compensate by I was basically told to eat less and move
both lost weight. When keep it of, suggesting overeating*. So regular more, says Zeynab. But by this point I was
the food limit was lifted, that going long acts training may dampen the
the exercisers kept the fat like leptin, triggering starvation response to
of*. A parable for us all. satisfaction hormones*. signicant weight loss.
*SOURCES: AMERICAN JOURNAL OF PHYSIOLOGY; LIPIDS HEALTH DISCUSSION; INTERNATIONAL JOURNAL OF OBESITY; FORZA SUPPLEMENTS SURVEY
is mostly secreted at night, so if youre
getting less than seven hours, its going to
lower your levels, he says. Backing him up
is research in the journal Annals of Internal
eating a maximum of 1,200 calories and kicks in. One potential solution? Eating Medicine, which shows that, if youre getting
walking at least 15,000 steps a day just to more omega-3 fatty acids nd them in oily only ve hours a night, youll have 15.5% less
maintain my weight. The subject of testing sh or axseeds shown by researchers at leptin than if youre managing the full eight.
her hormone levels never came up. Dr the University of Liverpool to mitigate the Plus, insuicient shut-eye can have you
Vaibhav Sharma of The London General impact of inammation on the hypothalamus. eating up to 400 extra calories a day, mostly
Practice explains the likelihood of why: You Spanish researchers also found that the of high-fat, low-protein food, according to
can check leptin levels with a simple blood antioxidant resveratrol (found in grapes) the European Journal of Clinical Nutrition.
test that costs around 119, he says. But the strengthened leptins signalling in the brain. So what of Zeynab? She was ofered
results take a month to get back and, as leptin Dr Isaacss second suggestion is for Zeynab fat-blocking drugs, which she declined, and
resistance is so under-researched compared to tweak her diet to boost levels of leptin and then made her own lifestyle changes. As well
with the likes of glucose intolerance and appetite regulators, like the peptides GLP 1 as eating healthily, I now exercise more, she
diabetes its typically standard practice and peptide YY, and dampen the hunger says. Typically, I have porridge for breakfast,
to pursue diet and exercise rst. hormone ghrelin. So, what does that mean a salad with a piece of fruit for lunch, and
in practice? First, go big on protein. Youll chicken with vegetables for dinner; and I go
GAMING THE SYSTEM get an increase of these more satisfying gut to a spin class and do HIIT twice a week.
Some experts are more optimistic about the peptides from digesting a protein-based As a result, she has lost 11lbs of the weight
options. For someone like Zeynab, Dr Isaacs meal over a carb-heavy one, says Dr Yeo. she regained. I am hoping to be tested for
suggests tackling the condition on two fronts. Dr Isaacs agrees and advises clients to base leptin deciency, though, she says.
First, by combating the inammation he their meals on protein and bre, both of When it comes to leptin, there is so much
attributes to leptin resistance and believes which suppress ghrelin. His ideal meal we dont know, admits Dr Isaacs. But we do
amplies the problem. Dr Guyenet agrees: know these lifestyle changes do not work as
When the area around the hypothalamus is an instant x. The only way to reset the point
inamed, this makes leptins pathways less at which your brain defends your body fat
responsive. And with leptins stop eating is to start making these changes now and
messages unheard, the starvation response stick to them. Long game it is, then.
HOW
Although I felt intimidated, I joined
a gym and approached a PT, who
helped build my confidence with
TRX, kettlebells and weights. With
three sessions a week, I saw results
straight away. Exercise encouraged
me to fuel my body correctly, too. I
WEIGHT cut out processed foods and starchy
carbs, and began eating avocado on
TO GO
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: NEALE HAYNES. HAIR AND MAKE-UP: DESMOND GRUNDY AND JULIE READ AT CAROL HAYES MANAGEMENT
Nachos
Some healthy tweaks turn this Mexican fat bomb into a get-lean snack. De nada
Original
nachos
Key ingredients:
Tortilla chips Sour cream
Cheddar cheese
Cals: 780
Sat fat: 19.4g
Lite
nachos
Key ingredients:
Sweet potato Greek
yoghurt Paprika
Cals: 451
Sat fat: 4g
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. *SOURCES: NUTRIENTS; UPPSALA UNIVERSITY, SWEDEN;
PENN STATE UNIVERSITY. ROBS BOOK, THE DETOX KITCHEN BIBLE (BLOOMSBURY, 14.99), IS OUT NOW
CURB THE CRUNCH DONT SAY CHEESE SWEET THING CREAM OF THE CROP SUPER SPICE
Corn tortillas cut, fried The original dish has Sweet potato, the Nachos not complete Spice things up with
and salted: what could a hefty serving of wellness worlds without a dollop a sprinkle of paprika.
be wrong with that? Cheddar, making up fave root veg, is high of dairy? Lose the Researchers* found
Oh yeah, everything. a good portion of its in resistant starch: sour cream and get that adding a paprika
Common varieties huge sat fat content. a specific kind of fibre thee to the Greek. spice blend to
pack just 2.3g of fibre As well as clogging that helps reduce fat Researchers at the high-fat meals
per 30g serving. Plus, arteries, sat fat is more accumulation in the University of Missouri lowered the blood
the oil theyre fried in likely to be stored on body, according to found high-protein sugar-spiking insulin
is high in omega-6 your belly than mono a 2015 review in the Greek yoghurt eases response by 20%,
fatty acids, too much or polyunsaturates*, journal Biomedical hunger, keeping you keeping your GET THE
RECIPE
of which can cause rendering all those and Environmental satisfied for longer. appetite in check.
weight gain*. crunches pointless. Sciences. Total winner. Tasty and practical.
et p o tat o nacho
w e s
S
CALS 451 | SAT FAT 4g | SUGAR 16.9g | SERVES 4
INGREDIENTS METHOD
3 large sweet potatoes 1 tsp 1. Preheat the oven to 220C. Peel
olive oil 1 tsp smoked paprika the sweet potatoes and slice into
pinch of cumin sea salt rounds -inch thick. Place in a bowl,
For the guacamole: flesh of 2 ripe then add the oil, smoked paprika,
avocados juice of 1 lime 1 red chilli, cumin and a little salt, coating well.
seeded, finely chopped garlic clove, 2. Lightly grease a baking sheet with oil,
peeled, grated 1 large ripe tomato, lay the sweet potatoes in one layer and
seeded, chopped 2 spring onions, bake for 40 minutes, turning after 20.
finely sliced salt and black pepper 3. To make the guacamole, mash all the
For the salsa: 4 tomatoes, seeded, ingredients together with a fork. Cover
finely chopped 1 red chilli, seeded, with cling film and chill for 20 minutes.
finely chopped 1 garlic clove, 4. In a bowl, mix the salsa ingredients
peeled, grated juice of 1 lime together, then set aside for 10 minutes.
tbsp extra virgin olive oil sea salt 5. Stack the sweet potato chips on
To serve: 2 tbsp low-fat Greek a large plate and spoon dollops of
yoghurt handful of chopped the guacamole, salsa and yoghurt on
coriander leaves top. Garnish with coriander leaves.
ARRIBA! ARRIBA!
Want your taste of Mexico without a side of washing up? Heres where to find the healthiest nachos in the UK
FOR TOPPINGS FOR THE PLANT-POWERED FOR HUNGRY APPETITES FOR ADVENTUROUS FOR FRESH TASTES
CONNOISSEURS Vegan nachos at Bodega Black bean tacos at TASTE BUDS Ceviche with totopos
Tostadas de Cangrejo at Cantina, Birmingham Wahaca, nationwide Spicy roots tostadas at Cielo at La Taqueria, Belfast
Cantina Laredo, London Meat and dairy-shunning If you want to make Blanco, Leeds and London Mexico meets Peru in
Delicious toppings are Mexican food fans a meal out of your This Mexican eatery Northern Ireland: locally
the main event at this neednt miss out. nachos, these tortilla tops two crisp tortillas caught fish is marinated in
luxe Mexican eatery in Bodegas vegan-friendly chips come topped with sweet potato, fresh chilli and lime, served
Covent Garden (hello, menu is all about nachos with fresh guacamole, pumpkin seeds and with tomato, onion and
crabmeat and pico de topped with spicy salsa, tomato salsa and frijoles, feta all washed down coriander. Fresh-baked
gallo salsa), accessorised fresh guacamole and aka Mexican black with tequila cocktails and tortilla chips on the side.
with a few tortilla chips. jalapeos. Simple. beans. Chorizo optional. turmeric-infused juices. Game = changed.
PAGE 55 PAGE 60
Matcha lattes? So 2015, babes. But this wonder powder is far from
over and makes an ideal addition to some surprising dishes.
Feeling adventurous? Lets get green-fingered
PHOTOGRAPHY MICHAEL HART
I ts vibrant emerald
hue has made matcha
an Instagram hit.
But the powders real
beauty is in its off-the-charts
nutritional perks. Matcha
comes from tea leaves that
have been grown in the shade,
Need some inspo? Get more goodness in your
life with these bright (green) ideas
INGREDIENTS METHOD
1 tsp matcha powder 1. Combine the
1 tsp water 1 tbsp matcha powder and
fresh lemon juice 1 water in a jar, screw
tbsp extra virgin olive on the lid and shake
oil 1 clove of garlic, for 30 seconds.
minced 1 tsp finely 2. Add the remaining
diced spring onion ingredients and
1 tsp tahini 1 tsp shake again until
honey tsp salt well combined.
3. Drizzle over a
mixed salad. Saucy
womenshealthmag.co.uk
34
The amount of
cafeine in milligrams
E AT in a cup of matcha,
SM A RT compared with 95mg
in the average cup
of black cofee.
INGREDIENTS
240ml vanilla or
chocolate almond
milk 80g chia seeds
1 tsp matcha powder
1 tbsp coconut
flakes, toasted
METHOD
1. Add the almond milk,
chia seeds and matcha
powder to a large jar.
2. Screw on the lid,
shake for 30 to 60
seconds and store in
the fridge overnight.
3. In the morning,
transfer to a bowl, top
with coconut flakes
and enjoy immediately.
Or chuck the jar in
your bag for later.
womenshealthmag.co.uk
TEA BREAK
Get the most from your
matcha with help from
Louise Cheadle, co-author
of The Book of Matcha*
GO ORGANIC
It contains higher amounts
of EGCG meaning
youll contain higher
amounts of smug.
TART UP
Add a squeeze of lemon
to your cup. It aids the
absorption of matchas
beneficial compounds.
MAGIC
If you go down to the woods today or
maybe just the wholefood store. Either way,
stock up on fungus its a health-boosting
nutritional powerhouse
WORDS LUCY FRY
ILLUSTRATIONS AARON MILLER
into energy. So those final (indigo-herbs.co.uk). In a bowl, whisk 3 eggs and Consider yourself told.
reps or sprints will be that TRY IT As an anti-ageing 100ml maple syrup. Blitz 400g BUY IT Fresh Maitake
little bit easier. PB smashed. smoothie. Try Baileys youth- cooked beetroot in a food Mushrooms, 14 for 150g
BUY IT Four Sigma Foods giving elixir: Blitz 250ml processor, add to the cacao (smithymushrooms.co.uk).
Instant Cordyceps, 23.99 for coconut water, 1-2 tsp Reishi mixture with 10 pitted dates, TRY IT In cell-protecting pasta.
20 bags (planetorganic.com). powder, 1 tbsp nut butter, 1 tsp 200g ground almonds, tsp Frying pan out for Dr Braudes
TRY IT In an energy-boosting axseed oil, 1 tbsp each raw baking powder, 40g cacao recipe: Saut 75g mushrooms
tea. Think of these like your cacao and lucuma powder, powder, 2 tsp acai powder, with a little onion and add
standard tea bags. Brew for 1 tsp each maca and acai 3 tbsp Lions Mane powder chopped tomatoes. Serve
five minutes for best results. powder, 100g frozen mixed and the egg mixture. Blend, over wholewheat pasta to aid
Make it before you sort your berries and 1 tsp manuka pour into a lined tin and bake the absorption of Maitakes
gym bag, then. honey. Slurp and glow. for 30-35 mins at 180C. antioxidants and nutrients.
THE PROMISE system. So, if youre falling foul anti-viral for cold and u.
A STRONG IMMUNE SYSTEM of every bug going, this little Spring cold? Not on our watch.
THE PROOF Say hello to your fungus will perk you back up; BUY IT Host Defence Turkey
new fast-acting pick-me-up. while if your immune system Tail, 50.15 for 120 capsules
Records of Turkey Tail being is overacting (think runny nose (biovea.net/uk).
brewed as medicinal tea in and watery eyes), it will help TRY IT Pop these like vitamins.
China date from the early 15th balance things out. Each of the Two capsules once a day. Take
century, says mycologist (read: molecules inside this mushroom between meals for optimal
mushroom biologist) Paul has two very specic types of results, but if you notice minor
Stamets. One of its secrets lies beta-glutans that have the digestive upset, try taking
in polysaccharides complex ability to attack viruses and to with food, says Mark Stengler,
carbohydrates shown in a stimulate the immune system, author of The Health Benefits
study* to regulate the immune says Melwani. Think of it as an of Medicinal Mushrooms.
1 2
A K FAST
LU NCH
R E
B
Watercress
Easy on the eye, yes, but the go-to garnish is also a nutrient-packed green to be reckoned with. These four
recipes from Benoit Marmoiton at Londons Farm Girl Cafe prove its more than style over substance
3 4
N ER
SNACK
DI N
LUNCH BREAKFAST
CHICKEN, WATERCRESS AND BEETROOT SANDWICH WATERCRESS SCRAMBLED EGGS IN A SOCCA WRAP
CALS 651 | SAT FAT 6.2g | SUGAR 8.3g | SERVES 1 CALS 781 | SAT FAT 18.7g | SUGAR 5.6g | SERVES 1
GREEN GOODNESS The ancient green has benefits that give it serious serving status
1 Eyes lacking lustre? 2 As its rich in vitamin C and 3 Ditched the dairy? Cant
Eating 85g of watercress beta-carotene, which is swallow supplements?
a day can do wonders for eye converted into vitamin A by the Watercress could be all you need
health, reducing the risk of age- body and needed for anti-ageing to increase bone density, prevent
related macular degeneration collagen production, 80g of the fractures and ward of osteoporosis.
in eight weeks*. How? It leafy green eaten daily can Just 34g contains more than
minimises DNA damage to white reduce wrinkles and improve skin 100% of your RDA of vitamin K
blood cells, and increases levels condition (think smaller pores, (needed for bone metabolism)
of antioxidants lutein and less blotchiness and redness). and has more calcium, gram for
beta-carotene. Crystal clear. Eternal youth in a mouthful. gram, than whole milk. Solid.
DINNER SNACK
SHIITAKE AND WATERCRESS BROTH WATERCRESS AND CHLOROPHYLL
WITH SOBA NOODLES PESTO WITH CRUDITS
CALS 490 | SAT FAT 2g | SUGAR 8.3g | SERVES 1 CALS 459 | SAT FAT 6g | SUGAR 13.6g | SERVES 2
piece of lemongrass 2-3 black cook gently over a bain-marie for water 1 clove of garlic, the spinach and water. Strain
peppercorns 100g ginger, grated about two hours. Pass this mixture precooked 10g flaked almonds through a tea towel into a large
1 red chilli, finely chopped through a sieve and cloth so youre 1 handful of watercress 150ml bowl. Transfer this liquid to
2 Kaffir lime leaves 500ml left with tomato water or consomm. olive oil 4 carrots 2 sticks of a saucepan and bring it to
sparkling water 100g shiitake 2. In a large pan, add the shiitake celery a few florets of broccoli the boil, then pass it through
mushrooms, halved 150g soba and 200ml of the consomm, 2 lemon wedges a second straining cloth
noodles, cooked 1 handful of then season. Cook over a low heat immediately what is left
watercress 3 mint leaves, until the mushrooms are tender. on this cloth is chlorophyll.
chopped 4 coriander leaves, 3. Add the noodles, watercress 2. Blitz the garlic, chlorophyll,
chopped 50g flaked almonds and chopped herbs. Warm through almonds and watercress. Add
edible flowers, to serve for a couple of minutes. the olive oil gradually, blitzing
4. Pour into a bowl and top with continuously. Season to taste.
METHOD the flaked almonds and edible 3. Cut the veggies into batons
1. Put the tomatoes, lemongrass, flowers. If you fancy a post-workout or small chunks. Serve with the
peppercorns, ginger, chilli and protein hit, add an egg. Get cracking! pesto and a lemon wedge. Dip in.
PAGE 69 PAGE 72
When it feels like your life is sending you to sleep, its tempting to do something,
anything, to break the monotony. But boredom can be beneficial,
inspiring and even healthy. WH shows you how to embrace your dull side
ILLUSTRATIONS TOBY TRIUMPH
AT THE GYM
BOREDOM = TONED
Feeling tired of your workout could
actually be a positive sign that youve
mastered it. An easy way to get out of
the rut is to add variety boot camp one
day, kickboxing the next and yoga the
third. This shakes up your mind and
body, because youre training the heart,
muscles and brain in diferent ways by
doing diferent things, says Dr Judith
Juvancic-Heltzel, assistant professor of
IN YOUR RELATIONSHIP sport science and wellness education at WHEN YOU EAT
the University of Akron, US. The sweet
BOREDOM = BLISS spot for mixing things up is every two BOREDOM = HEALTHY
Its normal for excitement levels in weeks. A study* found people who Looking to drop a few pounds?
relationships to ebb and ow, says Dr changed their workouts this often enjoyed Monotonous meals might be just
Kristen Mark, director of the Sexual them 20% more and were 15% more the ticket. A study found that people
Health Promotion Lab at the University likely to stick with them than those who who maintained weight loss of at least
of Kentucky. Boredom often sets in after followed an unvarying routine every 30lb for six years had significantly
a major milestone, like moving in together, day. If you want to do the same exercise, less variety in their diets compared
tying the knot, or having a kid*. Those like running, daily, try a few new routes, with those who had lost weight within
peaks mark a goal ticked of and, as or add some sprints to your session. Or the previous six months. A lack of
the reward of hitting the goal fades, the do the following to beat workout blahs: diversity helps slash calories, says
doldrums can set in, says Dr Shane Bench, Dr J Graham Thomas, an associate
professor of psychology at Utah State 1. Try a new spin on an old favourite. professor at the Warren Alpert Medical
University. Simply knowing that no If you always do mat Pilates, have School at Brown University, US (the
relationship is rousing constantly can help a go at a reformer class, says personal sheer breadth of foods available these
you accept and wait out the slow times. trainer Idalis Velazquez. days may be partly to blame for the
As can realising dull moments make the obesity epidemic, he notes). When you
thrilling ones even better, says Dr Mark. 2. Sign up for something. A race. A yoga eat the same food over and over, you
Here are three ways to liven things up: retreat. A team. Youll stay active, learn tend to eat less. Researchers call it
new skills, have fun and meet people. sensory-specific satiety we call it
1. Do something different. Exploring bored taste buds. Try it with just one
a new city or activity fosters closeness. 3. Find your sweat sister. It helps to meal a day though; if you nosh the same
have someone holding you to account. eats each morning, noon and night, you
2. Get scared. An adrenaline-raising may miss out on the range of nutrients
activity induces an amped-up state of
arousal, intensifying your connection.
WARNING! that research shows can help ward of
metabolic disease. Plus, youre likely
When any workout seems tedious, to get so bored that when you slip up,
3. Walk down memory lane. Nostalgia rethink your motivation. Its better your splurge could become a binge,
reminds you of whats important, to focus on how a sweat sesh says registered nutritionist Amy Gorin.
which provides a sense of meaning. makes you feel rather than how it
makes you look. A single workout
WARNING!
WORDS: LISA HANEY. *SOURCES: GOODINBED.COM; UNIVERSITY OF FLORIDA
FUTURE-PROOF
YOUR
BRAIN Pioneering research linking Alzheimers with
diabetes offers new hope that diet and lifestyle
changes could provide protection. And the earlier
you take action, the better. WH investigates
WORDS MARK BAILEY
ILLUSTRATIONS OLIVER BURSTON
Gimme
some sugar
BREAKFAST
Porridge with skimmed
milk, blueberries
and linseeds
Porridge oats provide
energy without spiking
blood sugar, while
blueberries contain
anthocyanins, which mop
up damaged cells that
Type 3 diabetes is not a
might otherwise lead
medically recognised term, she
to cognitive decline.
says. There is definitely a link
between type 2 diabetes and
dementia, but whether insulin
Mind
games LUNCH
resistance in the brain is the Salmon and spinach
cause of all dementia is not frittata with mixed
known. However, dementia is salad and olive oil
not a normal part of ageing and LIFESTYLE CHANGES Salmon is rich in
docosahexaenoic acid
there are things you can do to
reduce your risk. Research CAN CUT DEMENTIA RISK (DHA), which is vital for
normal brain function and
shows the benefits of following
helps to form a protein
a Mediterranean diet high in
known to battle the
vegetables, fruit, cereals and
build-up of the amyloid
legumes, and low in red meat
plaques linked to
and sugar and doing physical pieces are all pointing towards START NOW Alzheimers.
activity help limit your risk. lifestyle, says Dr Jenny Brockis, Obviously genetics play a part,
Aim for 30 minutes of author of Future Brain. When but we would encourage people
exercise, five days a week. you stretch your mental muscles, to take action in their twenties, AFTERNOON SNACK
The precise relationship you protect the brains natural thirties and forties, because we Oatcakes topped with
between Alzheimers and ability to change. Sign up to know that lifestyle changes can reduced-fat hummus,
insulin resistance remains a photography course, play an reduce your risk of dementia, avocado and tomato
unclear, but all experts agree instrument, learn a language, says Dr Walker. Knowing that Oatcakes are rich in
there are things you can do to do something creative. The the risk of Alzheimers can be beta-glucans, which slow
lower your risk. Everything more synaptic connections mitigated by eating a healthy the absorption of sugar to
from yoga to brain-training apps you create by learning a skill diet and exercising regularly prevent the insulin spikes
linked to Alzheimers.
could protect your brain from and doing new things, the should motivate people to live
Avocados contain
cognitive decline. The jigsaw greater your cognitive reserve. well even more. Remember that.
monounsaturates,
which supply oxygen
to the brain.
BRAIN FITNESS
Stay sharp and fit with these tips from personal trainer Ollie Frost (olliefrost.com) DINNER
Chicken and veg stir-fry
with wholewheat noodles
and chopped peanuts
IN 15 MINUTES: IN 30 MINUTES: IN 60 MINUTES:
The antioxidants in spring
GRAB A KETTLEBELL GO FOR A SWIM GET ON YOUR BIKE
onions, carrots, peppers
Multi-movement Steady-state aerobic training Endurance exercise improves
and broccoli could reduce
strength exercises improve improves blood and oxygen learning and memory, and
your risk of Alzheimers
insulin sensitivity and flow to the brain to help promotes the creation
by protecting cells from
cognitive function. maintain healthy cells. of new brain cells.
damaging free radicals.
The
high
street
hot list
Now the high street has upped its
sportswear game, you should probably
JACKET, 32, M&S. SPORTS BRA, 15.99; LEGGINGS, 19.99, BOTH BERSHKA
HOODY, 35.99,
Mango
TOP, 8.99,
New Look
LEGGINGS, 35.99,
Mango
TRAINERS, 70,
Aldo
LEOTARD, 6; JACKET,
12, both Primark
SPORTS BRA, 17.99, H&M
NEUTRALS
+ PASTELS
Layer soft pastel pink with
navy and grey marl separates
for a cool take on ballet kit JACKET, 29.50, SPORTS BRA, 45, TRAINERS, 29.99, BAG, 29.99,
thats totally on point. M&S Whistles H&M H&M
CASUAL
FLORALS
Dark florals + pink
hoody = sporty look that
doesnt scream: Ive nicked TOP, 6, LEGGINGS, 19.99, TRAINERS, 14, BAG, 30,
Primark New Look George at Asda Oasis
my nans curtains.
JACKET, 35,
River Island
TRAINERS, 59.99,
Zara
BAG, 22.99,
New Look
JUMPER, 49.95,
United Colors of Benetton
TOP, 12.99,
H&M
LEGGINGS, 29.99,
Mango
VARSITY SPORT
Track shorts and muscle tees
perfect this laid-back PE
lesson look. Think Danny
Zuko doing track. Got chills? HOODY, 69.95, TOP, 29.95, SPORTS BRA, 77, BAG, 29.50,
Defo in those shorts. United Colors of Benetton Jack Wills New Balance for J Crew M&S
TESTED BY
INSTA
Sure, it all looks great, but
can the high street really
AMY HOPKINSON (@WELLNESS_ED) TESTS CAT MEFFAN (@CATMEFFAN) TESTS SPOT GYM
deliver when it comes to GAPFIT BLACKOUT GFAST BLOCK PRINT HIGH LEGGINGS, 55, WHISTLES I love these. The high
performance? We got the RISE LEGGINGS, 39.95, GAP The fabric didnt waist and seamless design are flattering and easy
fitness stars of Instagram go baggy when put through its paces but the to style. The fabric is super-breathable and kept
waistband did sag a little. Great gym leggings me cool but I imagine youd need something with
to put the new activewear if you hate tight compression fabrics. more compression for those vigorous workouts.
leggings to the test
WORN FOR GYM AND WEIGHTS WORN FOR VINYASA FLOW YOGA
Performance Performance
Sweat wicking Sweat wicking
Style Style
Value for money Value for money
Opacity Opacity
HOLLIE GRANT (@THEPILATESPT) TESTS WINTER LOTTIE MURPHY (@LOTTIEMURPHY_) TESTS SOPHIE EVERARD (@SOPHIEMADTOLIVE)
FLORAL BREATHABLE LEGGINGS, 25, M&S TECHNICAL FULL-LENGTH LEGGINGS, 22, NEXT TESTS RI ACTIVE GREEN PRINTED LEGGINGS,
The high waist with its draw cord is ideal for forward The longer length is super-flattering and the thick 28, RIVER ISLAND These are great for sweaty
folds, although it makes them hard to style with fabric makes them look and feel expensive. They gym sessions or summer workouts as theyre
a sports bra, so go for layered vests instead. These had good stretch, allowing for freedom of movement super-breathable and quick-drying. But I would
would be great for indoor sweaty workouts as in deep squats and stretches. I got very hot during definitely suggest layering up for colder evening
the thin fabric keeps you cool and dries quickly. the workout but they did cool down quickly. runs as the fabric is a little on the thin side.
WORN FOR 8K RUN AND PILATES WORN FOR REFORMER/HIIT PILATES WORN FOR HIIT CLASS IN THE JUNGLE
Performance Performance Performance
Sweat wicking Sweat wicking Sweat wicking
Style Style Style
Value for money Value for money Value for money
Opacity Opacity Opacity
PAST
becomes more pronounced.
Thomas agrees. Ill often see women
in their forties who havent had a breakout
in decades coming to me for help with
scarring because suddenly, as theyve got
older, its become an issue.
Psychologically, it is an agonising slap in
the face. Around 95% of acne suferers will
experience some scarring, but the extent
You eventually conquer your breakouts only to be left with can vary depending on genetic tendencies
a permanent reminder of them. But have we finally found the and how long youve sufered. Scarring has
answer to repairing scarred skin? Katie Mulloy investigates been linked to anxiety, depression and
even suicidal tendencies. It is perhaps the
very specic psychological sting of it; the
D
inescapable permanency of it. All the trauma
and stigma that came with the acne is still
ebbie Thomas I used to use peels and lasers on acne there for everyone to see. You are burdened
scarring, but I just wasnt getting the by it. No surprise then that were desperate
is standing results I thought patients deserved, to erase it from our faces. Start doing your
over me, mask admits Thomas. And so she is one of research and there seems to be a plethora
the few skin professionals in the UK of treatments to choose from. Everything
on, holding to ofer a pioneering new treatment from microdermabrasion to chemical peels
something that looks like it called EnerJet. Rather than lasers, the to skin needling has been touted as the
should be shooting lasers in a gun will re tiny pellets of air into my
skin in order to break down and smooth
answer. The photo evidence is waiting for
you from pitted cheeks to peachy smooth.
1970s sci-fi flick. Its a bit like out the acne scarring that is speckled, So you have plenty of choice, right?
having your face staple-gunned, to one extent or another, across the
she smiles. Shes joking. Mostly. vast majority of my face. Well get back SMOOTH OPERATORS
to exactly how it works in a bit. First, One of the problems I encounter as a
One of Londons most sought- lets chat about why Im here. practitioner is that clients see advertising
I actually thought Id got away with it. with these amazing before-and-after
after facialists, Thomas repairs, Aside from the odd telltale dent on my photos and have such high expectations,
replenishes and refreshes the forehead, it seemed that the chronic acne explains Thomas. But everyone responds
faces of celebrities, CEOs and that had come and gone throughout my
twenties with the unpredictable ferocity
diferently to treatment and these clinics
are advertising maybe the 1% to 5% of
the Chelsea set. Her results have of Donald Trumps tweeting habits had cases that saw amazing results.
elevated her to skin-whisperer mercifully left my skin unscathed. So why is scarred skin so diicult to
Then my thirties happened. My treat? First, theres not just one type of
status. But almost 20 years of skin on my cheeks, my chin, my scar. Generally, facial scarring falls into
experience has convinced her forehead seemed to ripple and pucker, two categories: hypertrophic, where too
nally revealing the damage of a 10-year much collagen in the healing process leads
that, in this case, her regular battle that was still ongoing (you tend to to a raised, bumpy scar, and atrophic,
protocol wont cut it. control adult acne rather than cure it). which is the far more common indented
Thats very common, says dermatologist scar. Within the latter category, there
Dr Stefanie Williams. Due to the natural are diferent types that may respond in
ageing process, youre beginning to lose diferent ways to diferent treatments.
the collagen and elastin in your skin, so
its starting to loosen and sag a little.
Scarred skin has a diferent architecture
due to the way its been damaged. And
The treatment causes a tiny bit of bleeding right: some scars are responding better than give a permanent improvement.
where the air breaks the skin and afterwards others, but there is a marked diference.
youll be left with raised bumps so, ironically, Everything is rmer. Ive got back an overall
you look like youve had a bad acne breakout. smoothness and a healthy sheen that
But you can cover it with make-up immediately I thought had disappeared completely. UNDER THE NEEDLE
and the swelling disappears completely Friends, unaware that Im having anything Micro-needling causes controlled
within a few days. Treatments are eight to done, have commented on how great my damage and the collagen response.
12 weeks apart. Thomas says youll need skin is looking. Its hard to describe to people Dr Williams uses it with platelet-rich
between two and four, and the results for who have never sufered from acne quite plasma (PRP). We infuse growth
scarring (EnerJet can also be used for how it afects you, how it pummels your factors from your blood into the skin
general age management) are permanent. self-esteem, how your own reection can to encourage the replenishment of
make you feel physically sad. In life, there collagen and elastin, she explains.
CLEAR AHEAD are some scars we should wear with pride.
I speak to Dr Williams about EnerJet. She But these ones Im happy to watch disappear.
is aware of it and has been impressed with
its results but has yet to ofer it at her own For more information on EnerJet visit RADIO WAVES
practice. (For now she favours a combination dthomas.com. Prices start at 550. Dr Lancer combines micro-needling
micro-needling treatment see the panel, and PRP with radio-frequency. The
right.) But she is realistic with regards to radio waves break up the scar tissue
results from any scarring treatment. You underneath, he says. A study* found
wont end up with a face like a babys bottom, it was efective on moderate to
she says. You can certainly improve scarring severe acne scarring almost 60%
but its not completely reversible. showed a moderate improvement.
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Denim-look leggings
Save wardrobe space (and look good while youre at it) by combining your love of leggings and denim in one
piece of kit. PT and fitness blogger Adrienne Herbert shows you how to wear the ultimate dual-purpose kecks
FROM TO
SPORT STREET
Style it Style it
Dark colour + texture- Smart/casual oice dress
like print = slimming code? A shirt-and-cardi
efect nailed. And dark combo will give you free
on the bottom with rein to wear leggings with
white on the top? Yep, it no judgemental stares.
streamlines even more. Vertical stripes trim
A bit too monochrome and slim, you know that
for you? Mix it up with already. Just make sure
ashes of colour, via your shirt covers the top
underlayers and trainers. of your leggings. Its all
No boredom factor here, about the illusion, innit?
thank you. Oh, and earn extra style
Sculpted arms? Get you. points with metallic kicks.
Show of your hard work They dont compromise
with a dropped armhole on comfort so, you know,
vest. And be #proud. win/win really.
STYLING: CHARLIE LAMBROS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS.
Natural
DEODORANTS
Chemical-free formulas that keep odour
at bay? We put the newest natural
deodorants to the test. No sweat
T
he mere thought of using
a natural deodorant gives
BEST FOR: FAST APPLICATION
me clammy hands. I say AURELIA BOTANICAL BEST FOR: EVERYDAY USE
clammy; I mean utterly CREAM DEODORANT 18
sodden. And my pits? TROPIC SOOTHING
Dripping. For moist types like me, Experience ANTIPERSPIRANT
deodorant is not optional. And it needs Results CREAM 10
to work for as many hours as I do. But Value for money
with all sorts of reports about antiperspirants Experience
being linked to the likes of breast cancer They say: Superfine, powdered plant-based Results
and Alzheimers (unproven, by the way), ingredients, including antimicrobial arrowroot Value for money
many feel the need to go as natural as and pure kaolin, sit invisibly on the skin ready
to absorb perspiration to keep you dry and
possible when it comes to deodorising inhibit smell-inducing bacteria.
They say: This fast-drying antibacterial cream
their porous underarm skin. Going will nix smelly pits and cut down on how much
chemical-free means youre applying clean, Amelia says: If I were properly adulting, you sweat. And because its formula contains
this would have been tested at leisure as soothing oat oil and repairing bisabolol, itll
non-toxic substances that will actually care care for your underarms in the process.
for this incredibly sensitive skin, says Elsie I sat in a silk robe and sipped a matcha latte.
In reality, I forgot to apply it until Id put on
Rutterford, co-founder of Clean Beauty Co*. my T-shirt and had to untuck and smear
Amelia says: If the cream doesnt freshen
So, up for going natural? I sweated it out you up, the scent will (think: orange Calippos).
some on with my fingers. It withstood this
to bring you the ones that dont stink. Goes on creamy with a quick-to-use applicator
rigorous testing and I was dry all day.
but sinks in quickly so you wont have to
wait before getting dressed (or wash your
hands afterwards). It lasted all day al desko,
but I did hum a bit after a HIIT class. Standard.
| April 2017 | W O M E N S H E A LT H | 95
s the shoot starts to wind down, Iskra
Lawrence is eyeing up a cake from
a famous food store (the one with the
ampersand and a nice line in porcine
sweets) thats lingering just out of shot.
Weve all had a good ol chomp, and our
cover star is staring with intent. This
international model, Instagram superstar
and body positivity campaigner knows
good cake and isnt afraid to eat it.
Of course I eat cake, Im not crazy!
she explains, because famous people
have to explain everything. Its just that
now I know when to stop.
Now is the key with Iskra because she
used to be in a very bad place indeed more
on which later. And right now, shes just
putting in the last pouts and poses on one
of the most enjoyable shoots Womens
Health has ever known. Just a few more
minutes and the cakes hers.
Its one of the coldest days of the year/
decade, and our studio somewhere East
London-y, a rare patch of warehouses
and dodgy garages gentrication is yet to
reach is so big youd need Trident to heat
it. So were all done up in Eskimo-style
clobber while Iskras basically in bra and
pants, never moaning, not even once.
She bounces over to my designer-
imposter chair, crumbs in her wake, like
the most fun one out of a Hanna-Barbera
cartoon. She has the sort of energy usually
referred to in the business as infectious.
And it kind of is. Iskra has everyone smiling
and laughing and at ease, none more so
than her bearing in mind shes been in
next-to-nothing for the best part of ve
hours, even nipping of to the loo without so
much as a dressing gown, taking in the gawps
from the communal studio caf as she goes.
96 | W O M E N S H E A LT H | April 2017 |
ISKRA LAWRENCE
to think outside the box, how I used social Iskra doesnt believe in fad diets. She
ISKRA WEARS: (THIS PAGE) SPORTS BRA, OLYMPIA ACTIVEWEAR AT FASHERCISE.COM; BOTTOMS, LASCANA
media to grow, how I networked, how Ive believes in eating cleaner, not clean eating.
spoken at diferent places. Did you know Because the former is healthy and sustainable,
AT SWIMWEAR365.CO.UK; TRAINERS, NIKE AT OFFICE; GLOVES, LONSDALE AT SPORTSDIRECT.COM.
Ive done TED talks? the latter bonkers and doomed to failure.
I didnt. So does she have a tin of Heinz Spaghetti
Ive even spoken at Harvard! Hoops from time to time back in Midtown
While Im busy composing strongly New York, the place she now calls home?
worded emails to my researcher in my head, No, but I can sing the Spaghetti Hoops
Iskra tells me about the rst photo shoot song! (I have the recording if anyone
she ever went on. Shed just won an Elle Girl wants to hear it.)
modelling competition, and was 13. I ask her what a day in the life of Iskra
It was a test shoot and there was another consists of. I get up and cross the road to
model there. She was older than me, and dating this place that does the best green juices.
Jenson Button. She was gorgeous and blonde They also do breakfast, so Ill usually have
and skinny and successful. I remember thinking some eggs. Then its meetings, lunch and
I had to be just like her, but the more you try more meetings. I go to the gym for about an
to be like someone else, the less successful hour. Sometimes Ill go really hard, sweat
youre going to be. You need to be diferent, balls and can hardly walk. Other times, Ill
thats whats going to make you stand out. just not really be feeling that and Ill do some
abs or Pilates-style moves. Consistency is
the key, though. What works for me is squats
as heavy as possible, lunges, leg presses,
Everyone wants validation for the was this guy who said, Youre the reason
wrong reasons, admits Iskra. Its the the NHS is fucked up. You need to put
modern sickness. down your McDonalds and your crisps.
So how does she navigate that dilemma And it was actually another follower
on Instagram, where success is predicated who said, Im really upset, so I knew
on the masses double-clicking all the I had to do something about it.
pretty things? So Iskra turns on her camera, strips
You still have to post the more attering down to her underwear, opens a packet
pictures, she sighs. Ive done pictures of crisps, and gives her assailant the
where Im not wearing any make-up, or one-nger salute. Thats our girl!
Revenge, she says, is a dish best
served when youre in total control.
Take that fad for revenge dieting.
Dieting and exercise and change
should never be for someone or
Fit like
Iskra
Iskras seriously good-looking PT, Toby
Huntington-Whiteley, shares this waist-
whittling four-week plan that will keep
curves in all the right places. Do each of the
workouts on the following pages once a week
(its up to you which days you do them on) and
increase the intensity throughout the month
using the guide below itll be worth it
3 4
REPS REPS
10 12
(per side (per side
if necessary) if necessary)
health. We need to take the emotion out
or 30 seconds* or 30 seconds*
of food and give people the information to
make the right decisions. REST REST
Iskra is itching for a revolution. Shes
inspired by Michelle Obama (my ultimate
role model) and by the anti-Trump marches
60
SECONDS
60
SECONDS
REPS REPS
Victoria sponge, by her grandma, who spent
the last six months of her life having fun with
16 20
*SKIPPING, FROGGERS AND WORKOUT FOUR
left on the New York Subway telling people (per side (per side
of all creeds and colours theyre loved in if necessary) if necessary)
spite of what the new president might say. or 45 seconds* or 45 seconds*
We have to start a renaissance, she
beams. It would be the most beautiful REST REST
TURN
thing to come out of something so hideous.
And Iskra, social medias goodest egg, is 45
SECONDS
30
SECONDS
FOR FULL
WORKOUT
1 2 3 4 5
SPLIT STANCE DEADLIFT LYING CHEST PRESS SLIDER HAMSTRING PLANK WITH SIDE SLIDER KICK-THROUGH
(a) Hold a 5-8kg dumbbell in WITH LEG DROP CURL LEG SLIDE (a) Start in plank position
each hand and stand with (a) With a 5kg dumbbell (a) Lie on your back with (a) Get into a forearm with each foot on a slider.
your right foot forward and in each hand, lie on your your knees bent and each plank position with each Bending your left knee
left foot one step behind, back, legs extended heel on a slider. Rise up foot on a slider. Then, slightly, move your left
heel lifted. Reach both arms straight up and arms into a bridge position without letting your bum foot across to the right,
down, palms facing inwards. bent at a 90 angle at with a straight line from oat upwards, slide one ending with your foot in
(b) Hinge at the waist, bend shoulder height, elbows your knees to your nose, foot out to the side as far line with your hip.
your knees and sit back a few inches of the oor. keeping your glutes and as you can, keeping the (b) Return to the starting
into your hips, lowering (b) Inhale, draw your your core engaged. leg straight. position and then repeat
into a squat until you can navel in, and lower your (b) Without allowing your (b) Slide back to the starting on the other side.
touch the weights on the legs to a 45 angle from hips to tilt or dip to the position and repeat with
oor. Then press down the oor as you push your oor, slide your heels the opposite leg.
through your right foot arms straight up. Exhale, outwards, then slowly curl
to straighten your legs then return to the starting back in towards your bum.
and return to standing. position. Do single legs
if both is too tough.
1 2 3 4 5
KETTLEBELL CURTSY LAWNMOWER ROW LATERAL STEP-UP KNEELING WEIGHT PRESS SKIPPING
HAIR AND MAKE-UP: AMI PENFOLD AT LHA REPRESENTS. STYLIST: CHARLIE
TO DROP LUNGE (a) Stand with your feet (a) With an 8kg dumbbell (a) Start in a high kneeling (a) Hold the skipping
(a) Hold an 8kg kettlebell hip-width, holding a 5kg in each hand, stand to the position, holding a 5kg rope and allow it to rest
in both hands with your dumbbell in your right right of a step or bench dumbbell in each hand on the oor behind you.
LAMBROS. ILLUSTRATIONS: LIZZY THOMAS, LIZZYTHOMAS.COM
feet hip-width apart. Step hand, palm facing in thats slightly below knee in front of your chest. (b) Swing the rope over
forwards on your right towards your body. Bend height. Step on to the Inhale, then, keeping your your head then jump over
leg, then step your left at your hips and knees, bench with your left foot, arms together, drive them it. Keep going. Harder
foot behind it to the right, and lower into a squat, driving your right knee up out and upwards away than you remember,
into a curtsy position then pull the dumbbell to hip height and squeezing from you. isnt it?
(tutu optional). upwards as you rotate your glutes at the top. (b) Bring the weights back
(b) Lower down until your your torso to the right. (b) Reverse the movement in towards your chest.
front knee is bent at least (b) Pause, then lower to return to the starting
90, pause, then return to your body and the weight position. Repeat for buns
the starting position and back to the starting of steel.
repeat on your other leg. position. Thats one rep.
1 2 3 4 5
KETTLEBELL DEADLIFT SINGLE ARM ROW SLIDER REVERSE LUNGE BODY SAW PLANK FROGGER
(a) Get a 12kg kettlebell (a) Place your left knee (a) Start with each foot on ON SLIDERS (a) Begin in a plank
ready on the floor just in and left hand on a bench, a slider, then glide your (a) Start in a forearm plank position with straight
front of you. Stand with holding a 5kg dumbbell right foot back, keeping with each foot on a slider arms and legs.
your legs shoulder-width in your right hand. Bend your right leg straight then, keeping your body in (b) Gently hop your
apart then squat down your right elbow and but allowing your left leg a straight line, press your feet forward behind
and grab the kettlebell. pull the dumbbell up to to bend to a 90 angle. forearms into the floor to your hands. Then hop
(b) Holding your core the side of your chest (b) Pause, then press push your body backwards. your feet back into
tight and keeping your (b) Pause, then slowly through your left foot to (b) Reverse the movement plank position. Thats
back straight, push your lower it back down to glide back to the starting to end up back in the one ribbit. Sorry, rep.
bum out. Using your legs, the starting position. position. Wheee! starting position. Keep
push yourself back up to that form.
stand tall. Reverse and
lower the kettlebell back
down to the floor.
1 2 3 4 5
JUMPING SQUAT BOX JUMP LATERAL BOUND SIDE-TO-SIDE PLANK OBLIQUE MOUNTAIN
WITH DOUBLE LUNGE (a) Start with your feet (a) Stand with your feet (a) Start in a forearm CLIMBER
(a) With feet slightly hip-width, standing in together and a slight plank position, then (a) Start in a press-up
further than hip-width, front of a box choose bend in your knees, with rotate to your right position, with your
lower into a squat. Jump one thats a height that your weight on your side into a side plank. body forming a straight
into the air, then land feels challenging, but not right foot. Leap to the (b) Reverse back into line from your head to
softly in the same position. unsafe, to jump on to. left as far as you can, a forearm plank, then your heels.
(b) Jump up again, (b) Soften your knees, landing on your left foot repeat to the left. (b) Keeping your core
landing in a lunge with swing your arms back and bringing your right tight, pick up your left
your left knee behind, and jump explosively up foot in to join it. foot and slowly bring your
hovering above the and forwards to land on (b) Immediately reverse left knee toward your
floor. Jump up again, the box with soft knees. the movement to the other right wrist. Then return
switching legs in the air Hop back to the start side. That counts as one. to the starting position
and landing in a lunge position. Yep, it burns. and switch sides.
on the other side. Jump
again and repeat all
three moves in order.
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T
wo hours into a Ill just quickly was the last time you spoke to her on the
check Instagram and, yep, youre phone let alone in person? Your hundreds
CREDITS HERE PLEASE
still scrolling. Its 9:30pm on a of friends are just a text away, but you cant
Saturday, your phone has five fight the feeling that youre totally alone. The
yet-to-be-read texts and youve just finished gnawing emptiness beneath your ribcage is
WhatsApping your best mate. But when the manifestation of loneliness. And it sucks.
GOING IT ALONE
Loneliness and perceived
social isolation have become
serious issues for women in
their twenties and thirties,
says Dr Rebecca Nowland,
senior lecturer in psychology
at the University of Bolton,
who has spent the past ve Somewhere along the line,
years studying the phenomenon. we seem to have lost our tribes, least because, even if you do
It tends to manifest following says Kory Floyd, author of share the same postcode as
a period of transition and were The Loneliness Cure. Society your parents, youre still just as
often at diferent life stages at is becoming increasingly likely to experience loneliness.
diferent times. Friendship self-focused, especially in and theyre not thinking about
groups are no longer getting the UK and the States, he says. us, either. This is one reason, QUALITY NOT
married or starting families Were placing our personal he believes, that the United QUANTITY
at the same point in their lives. goals above our relationships Kingdom was recently reported Nobody is immune, explains
That limits your shared with other people. Much in the the loneliness capital of Julia Bainbridge, who presents
experiences and can leave you way that its no longer a big deal Europe by the Oice for the podcast The Lonely Hour.
feeling very alone. Nevertheless, to move away from your family National Statistics. Simply From the outside, I dont think
were too quick to blame social for work, independence isnt put, other countries are still people would expect me to sufer
media, she says. If anything, just becoming normalised, its more collectivistic. When from feelings of social isolation,
technology is a positive tool pretty much expected. But that the focus is placed on the but I struggle with loneliness on
for connecting with people and afects our capacity to connect community rather than the a regular basis. Bainbridge has
starting relationships. The with other people, says Floyd, individual, loneliness levels interviewed everyone from
problem is that were becoming because we know were not are likely to be lower. Instagram celebrities to social
so independent from each other really thinking about them, Thankfully though, nobody psychologists about solitude and
in real life, that were depending is suggesting you pack up your
on it, social media in particular, things and move in over the
to maintain those connections. road from Mum and Dad. Not
JENNIFER LAWRENCE
No one ever asks me
out. Im lonely every
Saturday night. Im just
a girl who wants you
to be nice to me.
Dislike
this post
ADELE
There is something quite
situation doesnt release as programmed to want to lonely about going on
much if youre already feeling empathise and connect with stage in front of loads
lonely. That consequently others in order to protect of people, and then
afects your happiness levels each other from danger, she everyone going home.
and can make it even harder adds. But empathy comes about
to form social bonds. She adds when your neurons can mirror
that the release of dopamine and imitate the emotions and
is also triggered by chocolate
and drugs: I often joke that
LONELINESS experiences of the person youre
communicating with, and they
people are like crack to us.
And apparently, coming of
CAN CHANGE require certain cues be that
the tone of someones voice
RIHANNA
Fame is lonely. After
crack aint much fun.
THE WAY or their facial expressions.
But that doesnt mean deleting
a while you think, Oh
wow, Im sitting in a
NOT ALONE hotel room once again,
Widespread and serious though YOUR BRAIN Snapchat and turning of your
Instagram notications. Instead, just me and the TV.
it may be, episodic loneliness our era of ngertip-focused
has an almost infuriatingly FUNCTIONS communication can work to
straightforward solution: spend counteract loneliness but only
an extended segment of time as a starting point. Whether its
with somebody other than reaching out to an old friend
yourself, face-to-face. One thing or contacting a total stranger, KIRSTEN DUNST
to recognise is that, when you problem. Dr Milby agrees but technology is a useful tool for Being famous can be
feel lonely, your inclination is suggests its sometimes easier overcoming loneliness, says isolating. Ive always been
to withdraw, says Floyd. But said than done. Loneliness Dr Nowland. But if youre surrounded by people Im
you have to intentionally and can have a huge impact on unwilling to spend time taking trying to please. It can
consciously ght that urge. self-esteem, and it also feeds those friendships offline, then make you feel very lonely.
Loneliness is not like being into feelings of failure both you have to ask yourself whats
hungry, thirsty or tired, where of which can make it really really holding you back. After
PHOTOGRAPHY: REX FEATURES; GETTY IMAGES
your body motivates you to tricky to take positive steps. all, are they really your friends
resolve the problem by reaching So its key to take things slowly. if you dont want to invest any
for a snack or having a nap. Rather than texting eight people efort in reaching out to them?
When youre lonely, your mind is at once, for example, Dr Milby So pick up the phone. EMMA WATSON
going to want you to do the very recommends calling one of Theyre probably waiting There were times when
thing that will perpetuate the them while keeping a specic for your call. it felt very lonely, moving
question in mind to justify the to the other side of the
sudden change in communication world, to where I had
method. Were evolutionarily no support.
A measured
approach
The 30-second
transformation
Two genuine fit-stars with a combined following of 275,000
reveal the simpler tricks of the trade #nofilter
CARLY ROWENA
@CARLYROWENA
The PT proved how easy it is to
manipulate the way you look
online simply by breathing in
and engaging her core. There
are many things I love about
social media but one of the
things I wish I could change
is this obsession with being
perfect, says Carly. You can
pull it in, push it out or relax,
all looks are the same and
neither one more healthy.
There is no such thing
as perfection.
HARD
ry not to get
creeped out,
but you are not
alone. At this very moment,
you are sharing your body with
a gargantuan army of foreign
invaders. There are 10 trillion
trillion bacteria in your body,
says Dr Anton Emmanuel,
TO STOMACH
gastroenterologist and director
of the GI Physiology Unit at
University College Hospital, As health-enhancing as the
London. Thats more than there are bacteria in probiotics may be,
cells. Its enough to bring on a full-blown your body still does everything
existential crisis, but take comfort from in its power to keep them out.
the fact that these gut-dwelling microbes If you eat a piece of chicken
mean you no harm. In fact, they hold that is off, the [harmful]
the key to your health and happiness. bacteria will be killed in the
We used to think of these bacteria as acid in your stomach, says
freeloaders, sponging off scraps in our Kevin Whelan, professor of
digestive tracts. In the 1970s and 1980s dietetics at Kings College
we referred to them almost dismissively London. Thats what the acid
as gut ora as if they were little more is there for: to prevent food
than decorative features. Today, they have poisoning. The trouble is, your
a weighty scientic name worthy of their stomach doesnt discriminate.
function: the microbiome and have been One challenge for probiotics
irrefutably linked with everything from is that they have to somehow
the robustness of your immune system get through the acid in your
to mental health, not to mention weight stomach. Only a small amount
loss. Nurturing your microbiome is (between 0.1% and 10%)
therefore vitally important and, thanks survive, says Professor Whelan.
to probiotics, well within your power. The more bacteria there are
Probiotics are supplements taken to begin with, the greater their
orally that contain live bacteria in a chances of making a positive
format deliverable to your gut, says Dr impact. The gure often
Emmanuel. Whether taken in a capsule, quoted on the side of these
powder sachet or the more palatable boxes is the number of bacteria
yoghurt drinks ying off supermarket at the time theyre packaged;
shelves (in the UK alone, were spending around, say, four or ve
almost 1 billion a year on them), billion, says Dr Emmanuel.
probiotics contain the very bacteria The more accurate products
present or indeed lacking in your are the ones that say how many
gut. There are thousands of genera (or bacteria are typically present
families) of friendly bacteria, the most after consumption. In other
studied of which are Lactobacillus and words, how many will survive
Bifidobacterium. Each of these, in turn, the acid in your stomach.
has countless species within it, within This gures hard to pin
which there are numerous different down, as it varies from person
strains. Still with us? Some probiotic to person and probiotic to
products contain a mega dose of specic probiotic, but you can still
strains; others are more like microbial stack the odds in your favour.
cocktails. Some are incredibly effective; While youll actually benet
others, well, less so. Get it right, though, from much less, you have to
and taking probiotics to bolster your account for heavy losses in
microbiome can have astonishing results. that acid bath, so anything
We enlisted some industry-leading with less than ve to 10 billion
experts to nd out whats what. bacteria at the time you take
it probably isnt going to do a
huge amount, says Emmanuel.
WHAT
SUPP?
Goodies losing the fight?
Here comes the cavalry
THE
FAMILY
RUNNING
FESTIVAL
How far will you go? Pick up a lapband
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R
unners World Runstock
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From fun runner to ultra-runner,
Runstock packs a 5km lapped,
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run solo, as part of a team or
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idea is to clock as many laps as
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THE BINGE
EATER Bingeing on Narcos is one thing; bingeing on biscuits, bread
and Brie behind closed doors is something entirely different.
WH reveals the chaotic world of the secret binge eater
WORDS AMY ABRAHAMS
Best for
flaky skin
1 2 3 4 5
PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS.
KNOW YOUR TRIGGERS POSE A QUESTION EAT REGULARLY TAKE AWAY THE EMOTION SEE ALL FOOD AS GOOD
Keep a food and emotions Ask yourself, Whats Binges can occur as Talk about food in a neutral Try eating forbidden
diary, says Dr Sly. Once going on with me right a result of hunger when way and recognise what foods with other people
you know what can set now? Think about whether someone restricts their it does from a scientic in public, adds Dr Silver.
*NAME HAS BEEN CHANGED
of a binge, you can stop youre tired, angry or sad, food, says Dr Silver. point of view, says Rubin. This can help reduce
the cycle. Eg, if youre at says life coach Jacqueline A person will be good For example, remind the assumption that
home, wash your hair for Hurst. You dont have all day with their eating yourself that carbs are eating forbidden food
10 minutes. A simple step to stop eating, but you but then feel so hungry benecial because they is shameful and naughty,
like this can stop a cycle do need to ask yourself that they satisfy cravings provide energy, and protein and something you only
of reactive behaviours. why youre doing it. with forbidden foods. helps to build muscle. feel able to do alone.
W H AT ? The Grand Hotel side, to arrive in front of the your periphery as Capri stands a converted greenhouse, now
Excelsior Vittoria imposing 19th-century villa. proudly in the distance and a boutique spa. As well as
W H E R E ? Sorrento, Italy Inside, fresco ceilings and boats pull in and out of the oxygen facials and traditional
W H Y ? You want to cleanse ornate furniture set the stage harbour below. It is Sorrentos body treatments, the spa menu
body and mind with an for the luxury that seeps prime spot for horizon-gazing covers an impressive number
Ayurverdic overhaul through every stone of this so pretty its almost painful of geographically inspired
H OW M U C H ? Doubles from historical gem. The Excelsior to leave it. So dont. Put your services from Polynesian massage
312 a night, full board; exvitt.it Vittoria sits in the centre of the Michelin-starred dinner back a to Brazilian body contouring
Amalfis bustling Sorrento but bit, order another prosecco and to Indian detox wraps.
feels like a tranquil hinterland. keep staring. Its amazing how
W
oah. This place the hours can just slip away. Anything a bit more Italiano?
really puts the Nice, is it? You know, given were in Italy.
grand into Nice doesnt begin to cover it. Now, on the note of luxurious If you want a treatment thats
Grand Hotel Sit back on the terrace with an relaxation, lets talk spa. as local as the clams in your
Excelsior Vittoria. Sweep up Aperol spritz and breathe in the Lets indeed. Nestling between spaghetti alla vongole then opt
the immaculate driveway, lush vista; the sparkling waters of the sleek pool area and the for the spas signature Sorrento
gardens blooming on either the Gulf of Naples bending into hotel gardens citrus groves is Lemons and Oranges much
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LOOK AFTER
STYLE EDIT YOURSELF
THIS MONTH
I eat as naturally Having to I never deprive Counting calories Im against labels After becoming Im relatively fit.
as I can to manage change my diet myself if I want and macros isnt or restrictions but ill (I was I walk everywhere
my autoimmune forced me to a brownie Ill have for me Id much Ive been properly bed-bound for and do yoga and
condition: postural become more one. I feel much rather listen to pescatarian for seven months), spin classes up to
tachycardia creative with happier if I satisfy my body. Which about five years. I stopped five times a week
syndrome. whole food my cravings. is just as well When I eat out, drinking alcohol when I have time.
Otherwise, my ingredients. Finding healthy because on I relax my eating for three years. I completed a half
symptoms, which To add flavour alternatives to the days I test habits slightly Now Ill have marathon in 2015,
include raised and texture sweet treats was recipes, I often and try new a cocktail once which was such
heart rate, viral to vegetables, a challenge at end up eating food. Then when a week, but if a struggle but
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: SOPHIA SPRING
infections and I roast and saut first, but you can the equivalent Im home I return I overindulge, it was wonderful
dizziness, can them with herbs make something of six to eight to eating well for it exacerbates to know that my
return. and spices. just as enjoyable. meals. my condition. my symptoms. body could do it.
WH nutritionist Eve Kalinik gives her verdict: Its great to soak pulses and legumes from dried before cooking, to make
hear that even though Ella does follow a mostly plant-based their protein more bioavailable to the body. Exchanging
EXPERT diet, she doesnt overly restrict herself or count calories. She
also prioritises getting her nutrition through whole foods, which
sourdough for rye too will help her get more important
minerals such as calcium and iron. Ella may be mindful about
VERDICT is very positive. While she does have plenty of veggies and
healthy fats, Ella may wish to consider swapping in sprouted
her sweet treats not containing rened sugar, but at the end
of the day, even natural alternatives can contain high levels
versions of grains such as buckwheat, quinoa and oats, and of the sweet stuf, so its best not to go overboard.