KEEP FIT AND HEALTHY on the go No time for exercise or healthy eating? You do now with our handy expert guide
EAT HEALTHY Mark Freeman, Head Chef at Park Plaza Hotel, Cardiff shares his favourite recipes for quick and healthy meals – perfect for busy people BREAKFAST SMOOTHIE You need: 2 large carrots (peeled), 1 apple (cored), 2 large handfuls of baby spinach, 1tbsp freshly grated ginger, 6fl oz water/orange juice. Prep: Place all ingredients in a blender and set on ‘high’ until thoroughly mixed and smooth. Serve: Enjoy straightaway or decant into a flask to drink en route. SALSA WITH BRUSCHETTA You need: 500g ripe tomatoes, 2tbsp extra virgin olive oil, 1 medium shallot or small red onion (finely chopped), a squeeze of lemon or 1 tbsp white wine vinegar, salt and freshly ground black pepper, ciabatta, garlic, olive oil, black olives, anchovies, fresh basil leaves. Prep: Pour boiling water over the tomatoes, leave for 30 seconds, then peel and cut into quarters. Scoop out the seeds, then either cut the tomato flesh into chunks or chop finely, and toss with remaining ingredients for a salsa-style topping. Serve: For different variations of Bruschetta, grill slices of ciabatta or Puglisi bread, rub with garlic and drizzle with olive oil. Pile the tomato salsa on to the bread and enjoy as a starter, lunchtime snack or mixed with seasonal leaves as part of a yummy salad. MINTED FETA AND PASTA You need: 350g penne, rigatoni or other similar shaped pasta, 8-10 chopped/torn sprigs of mint (leaves removed), 150g frozen peas, 200g feta cheese (crumbled), 50g bag of rocket leaves, 1 lemon (grated zest and juice), flaked sea salt and freshly ground black pepper, extra virgin olive oil, 20-30 good quality marinated green olives (pitted). Prep: Cook the pasta in boiling salted water with 2 sprigs of the mint for duration advised on the packet. Approximately 3 minutes before the end of the cooking time, add the peas, then drain in a colander when ready and shake under cold running water until cool. Serve: Discard the mint sprigs and transfer pasta and peas to a large bowl. Add the feta cheese, rocket, remaining mint, the lemon zest and half the juice, salt and pepper, plus a good glug of olive oil. Roughly chop or smash the olives in a pestle and mortar and add to the pasta, before tossing all ingredients well. Add more lemon juice, seasoning or olive oil if preferred and enjoy warm or chilled. Sample more of Mark’s dishes at Park Plaza’s Laguna Kitchen & Bar. www.lagunakitchenandbar.com
ladiesfirst •health & fitness
Exercise Everywhere Lewis Rees, Personal Trainer and Fitness Consultant at The Celtic Manor Resort, shares his innovative ideas for exercising anywhere
HOME Work arms, legs, bums and tums with this all-in-one exercise In a standing position with your back straight, relax your arms in line with your body. Grip two tins (or suitable weights) in your hands with your palms facing upwards, and then lunge forward while curling the tins up towards your shoulders. Twist your hands 180 degrees, whilst raising the tins above your head until they meet, and at the same time twist from your core towards the leg you have lunged forwards with. Reverse the exercise by bringing the tins slowly back down and step back to the original starting position. Complete 3 sets of 20 alternating lunges and lifts, resting for no more than 1 minute between each set.
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OFFICE Try this pelvic thrust either standing or sitting for a super pert derrière Stand with your hands on the back of your desk chair or on your hips, and push your pelvis forward while clenching your buttocks tightly. Hold for 3 seconds then relax. You can even add a standing calf raise (tip-toe) to help shape your legs. Complete three sets of 15 thrusts with a 30 second rest in between each set.
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COMMUTE No seat on the train? Lose inches off your love handles instead Holding either your handbag or laptop bag in one hand, tilt your body towards it, bending from your centre and allowing the bag to brush down the outside of your leg. This stretches your abdominal and oblique muscles, trimming away any signs of muffin top. Bend 15 times each side before resting for 30 seconds. Repeat three times. For maximum results on each exercise, remember to keep your abs contracted, chest and chin up, and your shoulders back.
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Get more advice from Lewis at Celtic Manor’s Dylans Health & Fitness Club. www.celtic-manor.com 00