6456e4

HEALTHY BODY

HEALTHY MIND

TONE UP FAST 8 POST-HOL FAT BLASTERS

2-IN-1 WORKOUTS

The classes that get results

8 healthboosting chocolate bars

EAT SMART EASY 4-WEEK DIET TO MAKE YOU LOOK FAB!

BETTER THAN BOTOX! Your skin-loving diet

Lucy Meck's hot-body secrets

5

feel-great formulas WOMENSFITNESS.CO.UK ISSUE 132 | OCTOBER 2014 | £3.80

October 2014

76

contents O N TH I S M O NTH ’ S COV E R :

50

102

44

105 92

62

75

PICTURE: SIMON TAYLOR STOCKISTS: CHARLI COHEN, AVENUE32.COM; BODYISM, BODYISM.COM

72

features

● Jacket, £275, Charli Cohen ● Leggings, £75, Bodyism

072 Make a difference day Have you considered volunteering in sport?

075 Fitness heroine We

talk chocolate with foodie entrepreneur Amelia Rope

076 The style sessions

Turn the gym into a catwalk with our sport luxe edit October 2014 | womensfitness.co.uk 5

contents all over with Burn 360 032 Strengthen, lengthen, tone!

Get your dream body with the latest workout from New York 038 What a combination!

Struggling to find time for a workout? Choose from our fave 2-in-1 classes 040 Fitness scene Check out the latest workout gear and fitness news 042 5-min fix Rock your fave T-shirt rt with sculpted shoulders 044 WF meets Lucy Meck We discover the Tumble star’s hot-body secrets 050 Get your hot bod back!

Fat-burning moves to work off those summer cocktails 054 Ask Matt Roberts Expert PT Matt Roberts shares his solutions to your fitness queries 055 Tried and tested The lowdown on the latest fitness releases

health

89

092 094

096 098 099

084 Be breast aware Everything 089

you need to know about breast cancer, from checking yourself to raising funds for the cause Are you too sick to work out?

If you’re feeling under the weather, it may be time to take a day off. Do you know when to call it quits and take a break?

106

102 105 106 110 111 113

Feel-great formulas Boost your wellbeing today with these winning combinations Ask the experts High cholesterol? No problem

beauty

Hair hydration hitters Give your hair some much-needed TLC Treatments Beauty treats, reviewed and rated New products Check out the latest beauty must-haves

nutrition

AMANDA GIVES YOU HER TOP TIPS FOR KEEPING CHOLESTEROL BALANCED ON P94

6 womensfitness.co.uk | October 2014

12-PAGE SPECIAL

Better than botox Eat your way to better skin – absolutely no nasty needles required!

Healthy chocolate Chocolate with no added guilt? Yes please!

Nuts about nuts! A selection of delicious nutty treats from new recipe book, In A Nutshell Healthy bites Follow our supermarket guide for the best buys this month Food focus: Grab a delicious aubergine now for superb health benefits Naturally delicious Eat natural with our pick of tasty recipes from hot new cookbook, The Natural Cook

Meet the experts AMANDA HAMILTON is a nutritionist, author and TV health expert.

60

Eat smart, feel great!

060 7 is the magic number 062 066 068

Five-a-day is no longer the number you should be aiming for. Find out why!

28 days to a new you Follow our simple 7-a-day diet to feel happier and healthier!

Supercharge your diet!

Check out the new superfoods you need to be adding to your meals 8 tummy-loving moves Boost your digestion with our easy peasy yoga workout

Every issue is packed with advice from our expert

SCOTT LAIDLER is a personal trainer and online coach.

LOLA BIGGS is a dietician for Conscious Foods.

SCOTT HELPS YOU ACE YOUR NEXT RUN WITH HIS TOP TIPS FOR BOOSTING YOUR SPEED ON P15

LOLA CHATS TO US ABOUT THE HOTTEST NEW SUPERFOODS YOU NEED IN YOUR CUPBOARD ON P66

JASON WELCH is co-founder and technical director at Eleven Hair.

JASON GIVES YOU HIS TOP TIPS FOR BREATHING LIFE INTO WORN OUT LOCKS ON P96

PICTURES: SIMON TAYLOR; SHUTTERSTOCK; PICTURE (LUCY AND TEAM): DAN TOWERS, ONEDITION; MAKE-UP: ASHLEY PARKIN HAIR STYLIST: CLAIRE HEALEY LETTERS MAY BE EDITED AT THE EDITOR’S DISCRETION

exercise

030 Class on trial Feel the burn

October 2014

Trending

What we did this month HUNG OUT WITH LUCY MECK

We chatted to the Tumble star about all things gymnastics and fitness

e‘I’m on a pretox!’ wedding detox!’

JOANNA Editor

‘I’m loving cycling to work’ AMANDA Fitness editor

‘I’m getting in shape for my upcoming hol’ ELLIE Chief sub-editor/ senior writer

DID SOME GARDENING

Joanna’s garden finally revealed the fruits of her hard work!

Something on your mind?

Share it with WF… We want to hear from you!

Women’s Fitness readers say…

Have your say

I had been trying to lose weight over the last few years and been on many diets, which saw my weight yo-yo. I’m quite active, but my motivation took a dip when I was having relationship problems and, no matter how hard I tried, I couldn’t break the cycle. So, with my holiday two weeks away and my brother’s wedding the week after, drastic action was needed. I saw the booklet for the juice diet that came with issue 128 of WF and made a shopping list. I felt more energised from the start and, most importantly, I had the motivation to exercise again. I loved the variety and trying new recipes. Two weeks later I felt slimmer, fitter and happier.

I’m now back from holiday and the wedding and loved feeling fantastic the whole time. I could wear what I wanted without feeling self-conscious. Joanne, via email

STAR COMMENT

We asked…

66

‘How do you trim down after an indulgent summer?’

‘I do a cleanse with lots of aloe vera, plenty of greens drinks and loads of supplements.’

Lara, via email

‘I’m always motivated after an indulgent hol so as soon as I get back, I write an eating and exercise plan.’

Milly, Nottingham

‘I cut out all the booze for a good few weeks – that normally does it! It’s amazing the difference it makes!’

Helen, via email

NEXT ISSUE: What’s your favourite thing about exercising in autumn?

contact us...

● Email: team@womensfitness.co.uk ● Write to: Women’s Fitness ‘Have your say’,

Unit 011, Netil House, 1 Westgate St, London, E8 3RL

● Tweet: @WomensFitnessuk ● Facebook: facebook.com/womensfitnessmagazine

GET IN TOUCH AND WIN! Need a little help getting back into shape after an indulgent holiday? Next month’s star letter writer will win USN’s Body Makeover Challenger Starter Pack and a pair of USN Weighing Scales to help them achieve their goals. The prize is worth £75 and includes supplements and a shaker, too. ● uk.usn-sport.com

panel. Introducing this month’s health and fitness gurus…

AMANDA KHOUV is a qualified personal trainer, WF’s fitness editor, wearer of warm hats and serious coffee lover.

AMANDA HAS HOT NEW COMBO CLASSES ON P38

JOANNA CORFIELD is a cycling expert from Sustrans.

JOANNA HELPS YOU STAY SAFE ON THE ROADS WITH HER GUIDE TO SAFE CYCLING ON P17

LOUISE PYNE is WF’s features editor, a registered nutritionist and our resident herbal tea connoisseur.

LOUISE GIVES YOU HER 7-A-DAY DIET ON P62

CECILIA HARRIS is Lucy Meck’s personal trainer.

CECILIA HELPS YOU WHIP YOUR BODY INTO SHAPE WITH A 10-MINUTE WORKOUT ON P47

October 2014 | womensfitness.co.uk 7

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NEW

EDITORIAL Editor JOANNA KNIGHT joanna.knight@littlehackney.co.uk

From the editor Joanna Knight

Features Editor LOUISE PYNE louise.pyne@littlehackney.co.uk Chief Sub-Editor/Senior Writer ELLIE MOSS ellie.moss@littlehackney.co.uk Sub-Editor KAREN STADDON karenstaddon@gmail.com Fitness Editor AMANDA KHOUV amanda.khouv@littlehackney.co.uk Women’s Fitness editorial, Little Hackney Ltd, Unit 011, Netil House, 1 Westgate Street, London, E8 3RL T/020 3095 9710 ART & PRODUCTION Art Director NICOLA KERR nicola.kerr@littlehackney.com Production MICHAEL HILLS michael_hills@dennis.co.uk CONTRIBUTORS Christine Bailey, Jill Eckersley, Perdi Harris, Jenifer Howard, Gabrielle Nathan, Matt Roberts, Natalie Roberts, Nicola Shubrook

SUPERCHARGE YOUR DIET The superfoods you need to stock up on

ADVERTISING Managing Director JULIAN LLOYD-EVANS Deputy Advertising Manager NIN VIRDI nin_virdi@dennis.co.uk T/020 7907 6581 Senior Display Executive SARA SHAH sara_shah@dennis.co.uk T/020 7907 6707 Media Sales Executive REBECCA POTTER rebecca_potter@dennis.co.uk T/020 7907 6547 Agency Sales Manager CLAIRE-ELOISE O’FARRELL Claire_o’farrell@dennis.co.uk T/ 0207 907 6688 Account Manager LISA JAY Lisa_Jay@dennis.co.uk T/ 0207907 6765 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING

WF MEETS LUCY MECK The Tumble star tells us her training secrets

Marketing Co-ordinator JAMES YOUNG james_young@dennis.co.uk SYNDICATION Syndication Senior Manager ANJ DOSAJ-HALAI anj_dosaj-halai@dennis.co.uk T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI carlotta_serantoni@dennis.co.uk T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS nicole_adams@dennis.co.uk T/+44 (0)207 907 6134 MANAGEMENT Group Publisher RUSSELL BLACKMAN Publisher NICOLA BATES Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS SENIOR MANAGEMENT Chief Financial Officer BRETT REYNOLDS Group Finance Director IAN LEGGETT Group Managing Director IAN WESTWOOD Chief Executive Officer JAMES TYE Company founder FELIX DENNIS DISTRIBUTION Seymour Distribution Limited, 2 East Poultry Avenue, London, EC1A 9PT T/020 7429 4000 TO SUBSCRIBE Customer service 0844 844 0246 Email womensfitness@servicehelpline.co.uk UK subscription price: £33 for 13 issues; Europe/Eire: £47.50, rest of the world: £59.30.

You can manage your existing subscription through subsinfo.co.uk – please refer to this site for queries about your subscription.

PICTURE: DANNY BIRD

PUBLISHED BY Dennis Publishing Ltd, 30 Cleveland Street London W1T 4JD, womensfitness.co.uk

LOVE YOUR SKIN Expert anti-ageing solutions you’ll love

Looking good and feeling ing great is as much about your diet as the time you spend working out. In fact, many nutritionists say a good diet is 90 per cent of the battle.

But that doesn’t have to mean restrictive, calorie co y counting – oh no, our healthy food special this month celebrates flavour in every single food group! So kickstart your diet with our four-week plan on page 62.

This month we also caught up with Lucy Meck on page 44 to bring you her hot-body secrets.

September’s got a real back-to-school feel and if you fancy shaking things up a bit, we have just the thing: easy feel-good formulas on page 92; the e latest must-have sport luxe kit so you can refresh your wardrobe (page 76), plus a skin-loving plan, which we like to think is better than Botox (page 102)!

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

Women’s Fitness © Copyright Dennis Publishing Ltd. Women’s Fitness is a trademark of Felix Dennis.

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

LOOKING GOOD Catwalk to cross trainer, the new gym luxe edit

WE LOVE!

Joanna

Have a great month!

This month’s cover

Photography: Dan Towers, onedition.com Make-up: Ashley Parkin, makeupbyashley.co.uk Hair: Claire Healey, using L’Oreal Professional Clothing: Bra top, stylist’s own; Ellesse shorts, £16, very.co.uk

7-A-DAY The new way to get your fruit and veg fill

Don’t miss a single issue of WF !

If you can’t always find Women’s Fitness in store, help is at hand! Just complete this form and hand it in at your local store and they’ll arrange for the latest issue to be reserved for you. Some stores may even be able to deliver the magazine to your home. Just ask! (Subject to availability) PLEASE RESERVE/DELIVER MY COPY OF WOMEN’S FITNESS ON A REGULAR BASIS, STARTING WITH ISSUE Title

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October 2014 | womensfitness.co.uk 9

ESSENTIALS 13 Hot list // 15 Running news // 17 Cycle scene // 19 Health wrap // 20 Green scene 22 Fit food // 24 Travel diary // 27 10 ways to work out with confidence

12 OCTOBER

Runs in the family

Want to get your fitness fix, but don’t know what to do with the kids? Join the great big family run at Eton Dorney this month.

It’s pushchair friendly and you can run or walk the 5K or 10K. ● greatbigfamilyrun.co.uk

D I A R Y D AT E S

WORDS: ELLIE MOSS

27 SEPTEMBER

Big night out

Explore the streets of Loughborough by night in the East Midlands Children’s Hospice Moonlight Walk.

This year’s theme is 1994 – the year the hospice opened – so get the dungarees and tie-dye tees out. ● rainbows.co.uk/moonlightloughborough

1-31 OCTOBER

Think pink

Wear it pink for Breast Cancer Awareness Month this October. Dress up in something pink and donate to, or fundraise for, the Breast Cancer Campaign. Pink gym leggings are a must-have! ● breastcancercampaign.org

18 OCTOBER

Jog on!

Step up and make a stand against cancer with the Breast Cancer Care WomenOnly Run. Choose from 5K, 10K or 15K at this scenic run in Richmond Park, Surrey, and raise funds for a great cause. ● breastcancercare.org.uk

October 2014 | womensfitness.co.uk 11

IN ST YLE :

B AT H R O O M B U D D Y

The new Orla Kiely Wash Bag is perfect for style-conscious jetsetters, keeping your toiletries organised and easy to access. We like! ● £26, johnlewis.com

ESSENTIALS

SU PER SNACKS

Feeling peckish? Step away from crisps and chomp on Emily Fruit Crisps instead. Packed with fibre and antioxidants, they also taste amazing. De-lish. ● £2.99, Selfridges

HOT FOOT IT

Nike’s most classic running shoe, the Pegasus, releases its 31st version, designed with the legendary Mo Farah. We love these little beauties! ● £85, nike.com

HOT LIST PUCKER UP

WORDS: AMANDA KHOUV

The latest Colour Lip Butter pencils from Collection will keep lips soft and moist and the perfect subtle colour. Definitely one for your new-season wish list. ● £2.99, superdrug.com

SOOTHING SOAK

Unwind after a long day with Argan+ Moroccan Bath Soak and treat your skin to soothing baobab, kukui and moringa oils. Mmmm, heaven. ●£5.95, boots.com

See it, buy it, love it!

Your essential guide to the month ahead

BIRD CALL

A bird-shaped lamp with a clothes peg foot – there’s nothing weird about the Ed Carpenter Pigeon Light, right? We want both of them! ● £65, fredandpickles.co.uk

F R E S H A N D FA S T

Give your post-gym hair a quick freshen up with the oil-absorbing Paul Mitchell Express Dry Wash – a brilliant time-saver! ● £18.95, paul-mitchell.co.uk

WET AND WILD

Bee Good’s new Honey & Wild Mint 3-in-1 Cleansing Water gently removes make-up and impurities in a flash, without water. We love a clever cleanser! ● £10, beegood.co.uk

October 2014 | womensfitness.co.uk 13

Keep up. Spatone

®

Make iron a fundamental part of your training regime

OFFIC

Don’t let lead legs and a drop in performance get in the way of your goals.

Iron contributes to energy release and transports oxygen to your muscles.

Keep up by making Spatone® liquid iron supplement a part of your training regime.

Available at Boots, Holland & Barrett and all good supermarkets and health food stores.

Food supplements should not be used as a substitute for a balanced diet and healthy lifestyle.

T MEN

SUPPLE IAL

GO FASTE R :

TOP NOTCH

This distinctive tank from Salomon is lightweight, comfy and chafe free, making it ideal for races or longer runs.

ESSENTIALS BURN BABY BURN Aching after a long race? Or nursing a nasty sprain? Kick injury to the kerb with a FireActiv joint and muscle support.

This clever piece of kit comes with heat generating pads, which radiate heat back into the body to help dilate blood vessels and boost circulation in the affected area. Smart, huh? ● From £29.95, fireactiv.com

● Salomon Tihi Tank,

£40, salomon.com

NEON RUN UK Light up your race at the Neon Run! These amazing events see runners enjoying a neon course as they boogie on to rock and disco, with lasers and strobes to light the way! The races take place in Temple Newsam Park, Leeds, on 18 October and Herrington Country Park, Sunderland, on 25 October. Sign up at neonrun.org.uk

RUNNINGNEWS Shatter your PB with performance-boosting tips and high-tech kit

BEAT THAT PB!

Run stronger for longer with PT Scott Laidler’s top tips (scottlaidler.com) DO INTERVAL TRAINING

Run fast for 45 seconds, rest for 15 seconds and repeat six to eight times.

Then rest for two minutes and repeat for two more cycles. These short, intense intervals are great for 5K or 10K races. For longer race intervals, try 10x400m drills at just about your 5K pace; then rest and repeat.

WORDS: ELLIE MOSS

TRAIN FOR YOUR RACE

Research your race, find out what time of day it’s going to be and get your body used to training at the same time. The same goes for foods: find the perfect pre-run mealtime and food choice for you and have the

exact same meal before training and your actual race. This will allow you to better predict how your body will feel during the race, allowing you to focus mentally on pushing harder and hitting that improved race time.

TRIANGULATE YOUR TRAINING

Now’s the time to address your performance from every angle. So, as well as working on your fitness, this means perfect nutrition and rest, too.

The preparation for a race shouldn’t end with training sessions. Proper meal planning and adequate sleep and recovery are also major factors in a successful race or run.

TWEET

@Scott_Laidler Laidler

GET TO THE GYM

Strength training sessions are key to really getting your body to perform.

Incorporate reverse lunges to improve strength in your thigh and bottom muscles.

Swiss ball hip extensions are also great for increasing your hip stability, meaning it’ll be easier to maintain your posture, which will help keep more energy for boosting speed. A good runner also needs a very strong core – maintaining good posture throughout the race will naturally allow your body to run faster, so try to incorporate plenty of planks and stability ball jackknifes into your strength sessions.

B E AT I T These amazing Beats By Dre headphones are perfect for runners.

They’re completely wireless, lightweight, durable and sweat resistant. We’re desperate for a pair! ● Powerbeats2 Wireless Earphones, £169.95, store.apple.com

October Octo tober 2014 | womensfitness.co.uk o.uk 15

GEAR UP :

ESSENTIALS

PERFECT YOUR COMMUTE

GUNS OUT

Nervous about tackling the roads on your bike? Joanna Corfield from Sustrans (sustrans.org.uk) offers these top tips

PLAN YOUR 1JOURNEY

Do a trial run at the weekend when the roads are quieter.

You’ll be more confident and less flustered when Monday morning comes round.

The Odlo Flora Cycling Singlet has just the right amount of stretch for guaranteed comfort, with bright, contrasting colours for a little style, too. Plus, none of those short-sleeved jersey tan lines in sight – phew!

ALWAYS MAKE SURE FOLLOW THE MOTORISTS 2 3 HIGHWAY CODE CAN SEE YOU Don’t ever jump red lights, always indicate and don’t cycle on the pavement unless it’s actually a designated cycle path.

Ride in a position where you can see and can be seen – and make eye contact with road users, especially around junctions.

● £60, wiggle.co.uk

CYCLESCENE Light up

Get extra pedal power with our top cycling tips

Staying safe on the road as the nights draw in doesn’t have to mean splashing out.

These Mini Silicone LED Bike Lights might be budget in price, but they’re definitely not budget in their effectiveness. They’re water-resistant, super bright and boast three lighting modes to suit any situation. Don’t leave home without them! ● £12.99, halfords.com

DID YOU KNOW?

53% of people in the north of England want more investment in and attention paid to cycling safety Source: Halfords/YouGov

WORDS: AMANDA KHOUV

TYLE CYCLE STYLE

er of your pack Be the leader when it comes to style with e Bradley bag from om H Hill The & Ellis. Currently tly available a in a limited-editio dition yellow leather limited-edition inspired ired by the Tour de Franc ance, it features reversible France, reflective tive strips, s a waterproof ag jacket for w wet days and bag hidden pannier clips – perfect e on the go. o when you’re om ● £190, hillandellis.com

October 2014 | womensfitness.co.uk 17

LIVE WE LL :

DID YOU KNOW?

ESSENTIALS FEELING FRESH Pop a packet of these Femfresh Intimate Pocket Wipes in your handbag for easy peasy cleansing and refreshing on the go.

They’re hypoallergenic, biodegradable and gynaecologically tested – and , of course, they’ll keep you fresh as a daisy. ● £1.59, femfresh.co.uk

14th September is National Dementia Carers Day, dedicated to the informal carers of dementia sufferers across the UK. Go to nationaldementia carersday.org.uk for tips and advice and to find out more.

WEAR IT WELL

Whether you’re looking to reduce pain or improve overall health, Trion:Z Acti-Loop bracelets are award-winning sports health wristbands that are used for both.

The magnetic therapy used is praised for its high number of negative ions – or good ions – which are said to promote wellbeing and aid recovery after exercise. ● £24.99, trionz.com

HEALTHWRAP Tasty trends and top buys from the world of wellbeing

Diet to go

If you’re trying to get back into shape post-holiday, but are struggling with a busy schedule, Nature’s Plus Pre-Diet Cleanse could be the answer. The three-day supplement programme boasts antioxidant support, probiotics and whole foods.

WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK

● £23.50, revital.co.uk

THE GOOD STUFF!

Top healthy reads Get clued up on all things healthy living with these must-have books

1

The Eczema Diet by Karen Fischer Dealing with a case of the itch?

Discover how to get beautiful, problem-free skin with this guide to eczemasafe food, plus delicious recipes and expert advice. ● £12.95, waterstones.com

read on boosting fertility through nutrition. ● £14.99, amazon.co.uk

3

Pure 5:2 by Robyn and Geoff Randolph 21 days to a healthy new lifestyle using this popular way of eating. ● £19.99, purehighlandliving.com

2

Eat Yourself Pregnant

by Zita West Make conception as simple as possible with this great

October 2014 | womensfitness.co.uk 19

ESSENTIALS

: GO ECO

TIME FOR TEA

ORGANIC INSIDE AND OUT

Relax with Aveda’s Comforting Tea Bags next time you need a soothing brew.

Naturally sweet thanks to their organic liquorice root and fresh peppermint, the caffeine and sugar-free blend is restorative and hits the spot every time.

It’s one thing being picky about the products you put on your skin, but what about all those health and beauty supps we take? Next time you’re after hardworking, organically certified, pharmaceutical quality supps, check out The Organic Pharmacy.

We’re huge fans!

● £10 for 20 tea bags, aveda.co.uk

Juice f ix

● theorganicpharmacy.com

GREEN SCENE

Want cold-pressed, additive-free and delicious juices delivered to your door?

Yes, us too! Well, if you live in parts of south and south west London you’re in luck, as you can now enjoy seriously good-for-you and tasty juices from Bobo’s Juicery. We’re loving the fresh Detox Dandy, packed with beets, carrots, coriander, fennel, lime and parsley. ● From £5, bobosjuicery.com

Be stylish and sustainable with our planet-friendly tips

PUT THE KETTLE ON

One pack of normal sanitary pads is made from the same amount of plastic as four carrier bags! Save the planet every month by using Natracare’s pads and panty liners instead, they’re totally plastic free. ● From £1.79, waitrose.com

20 womensfitness.co.uk | October 2014

● Brita Breville Spectra

Filter Kettle, £74.99, breville.co.uk

WORDS: JOANNA KNIGHT

DID YOU KNOW?

We’re big tea drinkers here at WF headquarters, so we’re even bigger fans of the fact that Breville’s new kettles feature Brita filters. Yep, that means less limescale and other nasties that can ruin our precious cuppa.

This is definitely my favourite product in this range. I’ve been using it daily ever since I received it and I just can’t get enough of it… It’s just so lovely to use and makes the skin look refreshed, hydrated and more awake and alive. I’m also a big fan of the smell - it’s gorgeous…

My skin literally drinks it up and it can’t get enough of it!

Jemma, Bamboozle Beauty blog, UK

Naturally beautiful A refreshing facial mist containing a blend of organic and biodynamic essential oils, plant extracts and the energies of gems and crystals offering a delicate and unique level of hydration, made from a carefully selected blend of fruit and flower hydrosols to refresh and balance the complexion.

The AEOS range works in harmony with the natural function of your skin, helping to bring about a healthy glowing complexion.

All our skincare products are formulated with the highest quality organic and biodynamic ingredients and spagyrik tinctures of crystals and gems – products that are not only effective but also nurturing for the skin and environment we share.

View the full Range and get 30% off all orders using discount code WFAEOS30.

www.aeos.net Highly

Natural Health Beauty Awards 2012 Co m m ended

Q

: FUE L UP

MIGRAINE MATTERS

A

Q A

I often get migraines, which regularly affects my training, but also general day-to-day life. Is it something I’m eating?

Quite possibly. A clinical study carried out by the University of York has shown that some everyday foods could trigger migraines. Cheese, chocolate, citrus fruits and red wine are common triggers for some, but it does vary from person to person. Start by keeping a food diary for a few weeks to see if you can identify your own ‘trigger foods’. If that doesn’t work then you may want to consider a food intolerance test, such as the York Test FoodScan Programme, to determine any hidden intolerances. It may seem like an expensive outlay initially, but it may be worth it if you could improve your quality of life. Visit yorktest.com to find out more.

FITFOOD Nourishing news and nutritional know-how

You’ve no doubt heard of omega-3 and probably 6 and 9, but WHAT ABOUT OMEGA 7? Omega-7 is an essential fatty acid, which is responsible for maintaining the health of your mucous membranes – the moist layers of your body that come into contact with air such as your eyes, nose and lips. Omega-7 can be found in dairy such as cheese, milk and yoghurt, as well

as macadamia nuts and oily fish.

FOOD SWAPS

The next time you fancy a bagel for brekkie, swap it for an English muffin and cut your calorie, salt and fat intake. One bagel contains over 2g salt and is classed as a high-salt food (the RDA of salt is 6g a day) compared to one English muffin which has around 1g of salt. An English muffin also has around half the calories of a bagel and half the fat!

BLOGS WE LOVE Londonbakes.com London Bakes is a delectable gluten-free (mostly) baking blog. Written by 30-year-old Londoner Kathryn, who works in the financial services, the blog is an outlet for her passion for baking – she confesses that she and her boyfriend ‘eat a lot of cake’. Kathryn aims for balance, using a lot of wholegrains, natural sweeteners and good fats. From gluten-free chocolate to vanilla bean and espresso spelt scones, there’s plenty to get your taste buds tingling. Recipes are kept simple, but taste delicious. Try these gluten and dairy-free raspberry, coconut and chia seed muffins!

Raspberry, coconut and chia seed muffins (gluten and dairy free) Makes 6 muffins ● 100g rice flour ● 40g desiccated

coconut ● 1tsp baking

powder ● ¼tsp

bicarbonate of soda

into the dry

170°C/340°F/Gas

ingredients and

Mark 3 and line a

fold until just

6-hole muffin tin

combined. Add

with paper cases.

most of the

2

In a large bowl,

raspberries

whisk together

(reserving a few for the top) and

desiccated

the chia seeds and

● 60ml melted

coconut,

fold them through.

coconut oil

baking powder,

● 60ml regular

bicarbonate of

● 1 egg

22 womensfitness.co.uk | October 2014

ingredients

the oven to

● Pinch of salt

coconut milk

Do you struggle to get to sleep? Try adding lycopenerich foods to your diet. Lycopene is an antioxidant that has been associated with less difficulty falling asleep so start adding watermelon, papaya, grapefruit and tomatoes to your daily diet and catch up on those zzzzzs!

Preheat

the rice flour,

● 45ml honey

TOP TIP

1

● ½tsp vanilla

soda and salt.

3

4

Divide

the batter

between the cases

In a separate

and place the

bowl, whisk

remaining

together the

raspberries on top.

coconut oil,

Bake for 20-25

● 150g raspberries

coconut milk,

minutes until risen

● 1tbsp chia seeds

honey, egg and

and golden brown.

vanilla extract.

Place on a wire

Pour the wet

rack to cool.

extract

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK

ESSENTIALS

ESSENTIALS

: TR AVE L DIARY

Viva

Aruba!

For the ultimate island escape, look no further than the white sandy beaches of the southern Caribbean

A

s the summer days draw in, my thoughts always turn to my next hot-weather fix. I’m a sunshine kid at heart and always seeking a vitamin D hit, especially as the weather at home turns cooler.

So where better to jet off to than a Caribbean island with bright white sands and azure waters? Aruba sits in the southern Caribbean, just 16 miles from South America and a 10-hour flight from the UK. But those 10 hours are well and truly worth it. Aruba has it all: not only does it have the sun, sea and sand firmly nailed, but it also offers an array of water and wellness activities and some seriously tasty foodie options, too!

of my regular yoga practice, I felt it was time to change it up a gear.

Step up, Stand-Up Paddleboard yoga (SUP). As one of the first teachers to bring SUP to the world, Rachel’s classes in the calm Aruban waters are the only way to try this! My experience was far less serene, and far funnier; I spent most of the lesson crying with laughter, while wobbling about and knocking everyone else off their boards. I’m sure practice makes perfect, but even if you don’t get the hang of it, it’s great fun.

BENDY BLISS

If hitting the beach is the first thing on your holiday to-do list then head to the southern and western coasts, where crystal-clear waters lap white sands. The two miles of Palm Beach and one of the world’s most beautiful beaches – Eagle Beach – make the perfect spot for swimming. Or you can hop on a speedboat to the Renaissance Aruba Resort & Casino’s very own 40-acre private island (marriott.com), where you can kick back in hammocks and chill out with some inquisitive hot pink flamingos!

If you’re a more under-da-sea kind of girl (à la Sebastian from The Little Mermaid), then you’re in for a treat. Aruba is renowned for its wreck diving and its entire south coast is a coral reef – home to over 20 dive sites including 11 diver-friendly wrecks. Boca Catalina, De Palm Island and Mangel Halto are particularly good for enjoying Aruba’s mesmerising array of tropical fish. Plus, the visibility is so good at some of the island’s wreck sites that you can join the scuba divers! Pelican Adventures’ (pelican-aruba.com/en/) snorkelling trips aboard stunning

As a yoga devotee, I was thrilled that my hotel (the seriously chic Bucati & Tara Beach Resort, bucuti.com) was right next door to the Manchebo Beach Resort and Spa (manchebo.com), which runs both morning and evening yoga classes, taught by Rachel Brathen. In my mind nothing beats the mind and body benefits of a vinyasa class, but throw in a beach-front location and the dulcet tones of the ocean and you’re in downward dog heaven. If you’re a serious fan then you could even try one of the yoga retreats, which run about eight times a year.

Feeling firmly in charge

24 womensfitness.co.uk | October 2014

LIFE’S A BEACH

Above: Palm Beach; Joanna strikes a pose with a lizard! Left: Chill out with Flamingos on a private island; Chow down on fresh prawns at Zeerover Right: Coconut heaven; Kayaking; Bucati’s relaxing pool area Top right: Delicious Aruban cuisine at White Modern Cuisine; Enjoy Aurba’s amazing displays of tropical fish

catamarans are a really great way to see the island, too and make a perfect day trip.

Windsurfers and kite surfers will absolutely love the conditions that the island’s trade winds brings. Ranked fifth in the world for its flat-water locations, challenging waves and extensive shallows, it suits all levels – including beginners.

Believe me, falling off into warm Caribbean waters is definitely preferable to the chillier options on offer at home! Head to Hadicurari Beach and hook up with Active Vacations for some great wind surfing (aruba-active-vacations.com).

FOODIE FUN

Island life means fresh fish galore and you really are spoilt for choice in Aruba. Stop off for fresh-off-the-boat fish at Zeerover, a locals’ hangout where you buy your lunch by the kilo! Place your order for fried prawns and grouper and plantain or pan

WORDS: JOANNA KNIGHT PICTURES: ARUBA TOURISM AUTHORITY; JOANNA KNIGHT

‘Nothing beats the mind and body benefits of a vinyasa class, but throw in a beach-front location and the dulcet tones of the ocean and you’re in downward dog heaven’

bati (Aruban cornbread, which is light like a pancake), grab the hot papaya sauce, fresh lime and a local beer and head down the pontoon to enjoy a real feast. Bliss. For equally traditional Aruban fare, Papiamento Restaurant (papiamentoaruba.com) is not to be missed. Surrounded by beautiful tropical gardens and twinkling lights, it’s the perfect place to enjoy classic dishes.

The fine dining options are endless.

Ceviche fans should book a table at White Modern Cuisine Restaurant (whitecuisine. com) at Palm Beach Mall. The menu is fresh, seasonal, Aruban and modern; the presentation is exquisite. Elements restaurant at Bucati & Tara is a real find on

the island – it offers a delicious and innovative menu that caters for everyone, from gluten and dairy-free to veggies and vegans.

Its oceanfront location is seriously chic and the food complements the setting perfectly. And for panoramic beach and golf course views, the Windows restaurant at the Divi Village Golf & Beach Resort (windowsonaruba. com) is a great lunch spot.

After a sweet fix? You can wave goodbye to sugary desserts (although there are lots around!), and sip on an unbelievably refreshing coconut water instead.

Instructions: sip straight from the nut!

SPA TIME

As if being in the Caribbean wasn’t relaxing enough, if you’re after some serious R&R head to the island’s oldest spa – Spa del Sol – housed at the beachfront Playa Linda Beach Resort (playalinda.com).

The luxurious, modern spa offers superrelaxing treatments in air-conditioned

rooms, followed by a chillax post-massage in the open-air gazebos. Heaven. Finally, if you want to sample some of the island’s infamous aloe vera after a day in the sun then the Renaissance’s Larimar Spa’s Aloe Apres Sun Relief is perfect. You see? Aruba really does have it all!

NEED TO KNOW Black Tomato (0203 740 9981, blacktomato.com) offers seven nights at the Bucuti & Tara Beach Resort in a deluxe room from £1,825 per person.

Price includes breakfast, return flights from Heathrow with KLM and transfers.

October 2014 | womensfitness.co.uk 25

PROMOTION

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Handbag must-have

With a delicious peach and mangosteen flavour, Skinade contains a nutrient-rich dose of radiance-boosting vitamins and minerals that will ensure you look as good as you feel.

Each 150ml bottle packs an almighty punch, with 7,000mg of hydrolyzed marine collagen, omega-3 and 6 (from organic flaxseed oil), MSM (natural organic sulpher), calcium ascorbate (a special form of vitamin C), l-lysine and a complex vitamin-B structure. If you’re on a diet, you’re in luck, Skinade is just 35 calories – and that’s mostly from protein, so it’s suitable for those on low-carb diets.

Don’t just take our word for it, women up and down the country are huge fans, too. Of 122 participants, a whopping 96 per cent of people who enjoyed Skinade for 30 days said their skin was more hydrated and radiant, and 87 per cent said their skin looked younger. If you’re after a little help in the wrinklebusting department, you’ll love Skinade, too. A recent German study showed that participants who consumed just 2,500mg to 5,000mg of collagen reported a reduction of wrinkles in the skin, 65 per cent more pro-collagen and 18 per cent more elastin. Plus almost 50 per cent of participants reported a reduction in eye wrinkle volume. A bottle of Skinade contains a whopping 7,000mg of collagen, so that’s a whole lot of wrinkle-fighting goodness! ● A 30-day course costs £90. For more information

and to find your nearest stockist visit skinade.com

ESSENTIALS WORKOUTWITH 10 CONFIDENCE! FE E L- GOOD TIPS :

WAYS TO

Want to exercise but feeling shy? Our simple solutions will help lift your selfesteem and get you working out in no time

1Forget the gym

If you find gyms intimidating, why not opt for at-home sessions with a personal trainer, buy a fitness DVD or go online? There are now an abundance of expert tutorials and workouts on the internet. This will get you started on the exercise wagon without the fear of working out in public – or in front of lots of mirrors! – and en route to a fab bod.

2Hit the shops

There’s nothing worse than a sports bra that’s too small with skin bulging out at the side or leggings that cling in all the wrong places, so go out and buy some great kit in the right size . This will not only increase your confidence, but it will also help improve your posture, as if you’re confident in what you’re wearing – and not slouching or restricted – you’ll stand taller with your shoulders back.

3Buddy up

Go to the gym with a friend or join a running group instead of going solo.

A workout buddy will keep you motivated and push you to reach your goals, plus you’re less likely to feel intimidated. An added bonus is that you’ll be able to compliment each other on your progress and congratulate each other when you hit that PB or master that yoga pose.

WORDS: JENIFER HOWARD PICTURE: SHUTTERSTOCK

Do your 4research

‘Choosing to get active because you love your body and want to look after it can help you overcome any insecurities’

If your local gym always seems to be packed and you’re fed up of having to queue for the treadmill – particularly because it feels like everyone is watching you – then look elsewhere. Do a little research to find a gym that’s right for you. It will make a huge difference to your enjoyment of your workouts and ultimately your confidence.

5

ENJOY YOURSELF!

Choose exercise that matches your personality and ability. After all, you’re much more likely to feel comfortable if you’re enjoying yourself.

6Think positive

Try not to look at exercise as a way to fix your flaws and instead focus on your body in a positive way. Choosing to get active because you love your body and want to look after it can help overcome any insecurities. It can also help you realise what your body is capable of and drown out negative thoughts.

7Get outdoors

Like the idea of a bootcamp, but think they’re just for the super-fit? Think again.

There are many types of bootcamps out there, catering for all different abilities and body types. Plus, you’ll be so caught up in your workout that you’ll forget about what everyone else thinks. It’s a win-win!

8Focus on you

It can be easy to compare yourself to others, but this isn’t doing you any favours.

The fitness levels of others are completely irrelevant to yours, as is their body’s capabilities and structure. Concentrate on what you are doing and your personal goals. And if you’re struggling, call in a PT!

9Ignore the scales

If your main aim is to lose weight and tone up, get off the scales and start listening to your body. If you’re working out you’ll be building lean muscle tissue, which is heavier than fat. So while you’re strimming inches off your hips, the scales may not move! Instead focus on being able to do up your old jeans or being able to fit into a certain size.

10Reward yourself

If you’ve pushed through a gruelling workout or overcome your fear of working out in the gym, make sure you treat yourself.

Changing your behaviour can be hard and rewards are a great way to motivate yourself.

A manicure or a relaxing massage is a wonderful guilt-free treat!

FOR MORE GREAT TIPS AND HANDY LIFE ADVICE, CHECK OUT WOMENSFITNESS.CO.UK/10WAYS October 2014 | womensfitness.co.uk 27

EXERCISE

30 Burn 360° on trial // 32 Get a long, lean bod // 38 2-in-1 combo classes // 40 Hot new kit 42 Sculpt sexy shoulders // 44 WF meets Lucy Meck // 50 Post-holiday shape-up

WORDS: PERDI HARRIS PICTURE: SHUTTERSTOCK

POWER OF THE MIND Lacking motivation?

New research suggests that the way to get yourself out the door and onto the treadmill, may simply be to recall a previous workout. The study conducted at the University of New Hampshire shows that we can influence future behaviour with positive memories.

Researchers found students who remembered a positive exercise memory reported significantly higher levels of subsequent exercise than those who were not asked to recall a memory about exercise.

So focus on past successes to boost your results!

October 2014 | womensďŹ tness.co.uk 29

EXERCISE

: PEAK CONDITION

DO IT YOURSELF The great thing about body conditioning is that, although this class does use some weighted equipment, it isn’t essential. All you really need is an awesome soundtrack! Warm up using lots of twisting movements to get the spine ready for exercise – try to move in lots of different directions.

Follow this format by using functional exercises that take you left, right, forwards, backwards, up, down and around throughout the workout.

Resist doing too much floorwork, too – try to stay standing if possible.

CLASS ON TRIAL

Burn 360°

Ready to meet the muscles you didn’t even know existed? Read on to feel the burn

‘Burn 360° offers all the muscle-toning benefits you look for in a body conditioning workout, but in a way that’s really good for you’ 30 womensfitness.co.uk | October 2014

stretches out the fibrous tissue that surrounds the muscles, too – that’s a lot to get done in one class! Sounds good, right?

WHAT ARE THE BENEFITS?

‘What benefits don’t you get?’ would be an easier question to answer. Not only do you get the expected rewards, like increased muscle tone, this class also gives you calorie burning by the bucketload thanks to its pace; increased mobility through the spine and joints; and improved posture and flexibility.

And, according to Gillian Reeves, national group exercise manager at Virgin Active, participants have also reported ‘their back aches starting to fade while getting more toned and strong at the same time’.

HOW HARD IS IT?

As far as body conditioning classes go, this one is tough. There’s no doubt you’ll be feeling the burn and notice your muscles tire quicker than normal – this is because you’re

tapping into those areas of your body that you might normally neglect. The intensity isn’t as high as a HIIT workout, for example, but you will be working non-stop and pushing through barriers.

WHERE IS IT?

Virgin Active clubs nationwide. Memberships start from £40 (virginactive.co.uk).

AMANDA’S VERDICT

As someone who prefers high-intensity classes and big, weighted movements, body conditioning isn’t normally my sort of thing. But in this class it’s upped its game with a seriously hard workout that forces you to work in so many different ways. I loved it, to be frank, and noticed the potential for great long-term benefits immediately.

WORDS: AMANDA KHOUV

WHAT IS IT?

It’s body conditioning, but not as you know it – we’re not talking the usual Legs, Bums and Tums here. Burn 360° is revolutionising body conditioning classes by giving participants way more bang for their buck: that is, all the muscle-toning benefits you look for in a body conditioning workout, but in a way that works your muscles like never before. It gets you moving in all directions, recruits several muscle groups at once and

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EXERCISE

: SUPE R SCULPTE RS

trengthen, engthen, one!

This hot new workout from New York will give you a long and lean body, without the need for flashy kit

I HOW TO DO IT

There is no rest period during this workout – you need to maintain a high intensity, so try to keep it fluid.

Perform one set of each move for the allotted time for your level and then move onto the next. Go back to the start and repeat for the following set.

Beginner: 2 x 30 seconds Intermediate: 2 x 1 minute Advanced: 3 x 1 minute 32 womensfitness.co.uk | October 2014

f you’ve tried reformer Pilates, you’ll know it can give you a serious core workout, make you sweat and get you burning from head to toe with the subtlest of movements.

But if you can’t splash the cash on a class, you need our version of new reformer workout SLT. Strengthen, Lengthen, Tone (SLT) hails from the USA’s East Coast and uses a ‘megaformer’, a variant of the reformer, in studio classes. But our version of this awesome workout promises to get you in shape with just a towel and set of dumbbells. And it’s perfect for everyone!

‘Whether you’re in your twenties or your sixties, you’ll be challenged by this core-intensive workout,’ says SLT’s founder Amanda Freeman (sltnyc.com).

Amanda has devised 10 reformer-free moves, so you can slide, glide and squeeze your way into SLT-shape in your own

home or at the gym. Of course, you won’t get the class environment, but you will benefit from the unique fusion of Pilates and cardio that the workout prides itself on. ‘While the workout has its roots in Pilates, it’s so much more than just that,’ explains Amanda.

‘It combines the best elements of Pilates – the core-strengthening and toning – with the intensity and heart-pumping fun that you traditionally get in a cardio workout.’

And the best part of SLT? It’s got to be the super-fast results. Amanda reckons you could start to see a difference in your muscle definition after as little as four sessions.

‘Clients claim to feel muscles that they’ve never felt before,’ she says. ‘And they start to see results very quickly.

In under four sessions you might notice some oblique muscles that weren’t there before, for example.’

KIT YOU ’ LL NE E D:

• Towel • 2 x dumbbells

SAFETY TIP Don’t let your lower back overarch

BEAR

Areas trained: CORE, STOMACH Technique ● Start in plank position, on your hands, with a towel under your feet. ● Keeping your hips square, slide your knees toward your chest. ● Slowly push them back out to the start position and repeat.

SAFETY TIP Keep your neck long without straining it

PL ANK TO PIKE

Areas trained: CORE, STOMACH Technique ● Start in plank position

on your forearms with a towel under your feet. ● Keeping your hips square, lift them up toward the ceiling, and bring your feet toward your chest. ● Lower back to the start position and repeat.

SPOON

Areas trained: BOTTOM, REAR THIGHS, STOMACH Technique ● Hold onto the edge

SAFETY TIP Keep your shoulders relaxed and try not to hunch

of a chair behind you with your feet on a towel in front of you, legs extended and torso upright. ● Slide your feet closer to the chair as you extend your hips to raise your torso. ● Slowly lower back to the start and repeat.

October 2014 | womensfitness.co.uk 33

EXERCISE

: SUPE R SCULPTE RS

STANDING INNE R THIGH

Areas trained: INNER THIGH, BOTTOM, CORE

SAFETY TIP Only slide out as far as is comfortable

Technique ● Stand with your feet a few inches apart, with a towel under your right foot. ● Slowly slide your right foot away from your left. ● Reverse the movement, then return to the start position and repeat. ● Switch sides for the following set.

RIP CORD

Areas trained: SIDES, CORE ORE Technique ● Start on all fours with your hands under your shoulders and knees under hips. ● Extend your left leg and right arm out away from your body, then bring the elbow and knee to meet. ● Extend them again and repeat. ● Switch sides for the following set.

SAFETY TIP Keep your back flat and hips square

HYDR ANT KICK

Areas trained: BOTTOM, CORE Technique ● Start on all fours. ● Lift your right leg up, bend the knee and turn it out to the side. ● Slowly lift a few inches, then back down in a pulsing motion. ● Switch sides for the following set.

34 womensfitness.co.uk | October 2014

SAFETY TIP Keep your gaze in between your hands

LUNGE WITH ‘ SE RVE THE PL ATTE R ’

Areas trained: BOTTOM, OM, THIGHS, SHOULDERS, CORE Technique ● Start at the bottom of a lunge with your right leg in front and your left leg behind you, with your foot on a towel. Hold a light dumbbell in each hand with your palms facing upward ● Slowly slide your left foot forward to

SAFETY TIP

meet your right and extend your right leg, extending and lifting the arms up and out in front of you until they reach shoulder-height . ● Return to the starting position and repeat the movement. ● Switch sides for the following set.

‘You could start to see a difference in your muscle definition after as little as four sessions’ session sions’

Keep the torso upright and chest up

SIDE PL ANK WITH ROTATION Areas trained: CORE, SIDES t Technique

● Bring your right arm

● Start in a side plank

down and under your left side then return to the start. ● Repeat, then switch sides for the following set.

position, resting on your left forearm, with your body in a straight line and your right arm extended.

SAFETY TIP Keep your neck in line with your spine throughout

October 2014 | womensfitness.co.uk 35

: SUPE R SCULPTE RS

CORKSCREW

Area trained: SIDES Technique ● Start with your hands on the floor, shoulderwidth apart, and your legs out to the right, with both feet on a towel. ● Slide your feet closer to your hands by bending your knees. ● Slide them back to the start and repeat. ● Switch sides for the following set.

CURTSEY LUNGE WITH BICE P CURL

HS, BOTTOM, Areas trained: THIGHS, S FRONT UPPER ARMS Technique ● Start with your

SAFETY TIP Try not to drop your hips lower than the rest of your body

‘This awesome workout promises to get you in shape with just a towel and dumbbells’

SAFETY TIP

Keep your upper arms still and close to your sides when curling the dumbbells

feet a little wider than hip-width apart, with your right foot on a towel. Hold a light dumbbell in each hand. ● Slowly slide your right leg backward and cross it behind your left leg, bending both legs and curling the dumbbells toward your shoulders as you do so. ● Return to the start and repeat. ● Switch sides for the following set.

GET THE LOOK

CLOTHING: No Balls tank, £33,

noballs.co.uk; Bjorn Borg leggings, £50, bjornborg.com/uk KIT: Dumbbells, gorillasports.co.uk

36 womensfitness.co.uk | October 2014

WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: DANIELLE HOLBROOK, WATHLETIC.COM

EXERCISE

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EXERCISE

: MIX IT UP

e

combination!

Try one of our fave 2-in-1 classes for some seriously good-value fitness

D

o you often feel there just aren’t enough hours in the day, especially when it comes to fitting exercise in?

If so, then you’ll want to know about the latest workouts on the block: combo classes. As the name suggests, these classes combine the best of two different workout styles in one session. Not only do you get a double whammy of a workout, but fusing two different styles of exercise together is also a great way to banish boredom. Plus, by mixing two workouts together you’ll be working on your all-round fitness rather than just one area, which makes them good value for money, too! From dancing to kettlebells, we’ve got it all.

Fancy giving one a try?

Check out our pick of the best of the combos out there.

38 womensfitness.co.uk | October 2014

KETTLECORE

WHAT IS IT? A superintense class with Pilates on the reformer and kettlebell training in the middle – perfect for gym-goers who have Pilates experience, as well as a fairly good level of fitness. ‘Combining the reformer and kettlebell workout in one class offers a total-body workout with cardio, strengthening and toning elements,’ says Heartcore founder Jess Schuring.

WHY DO IT? If you have more fat than time to burn, this class allows you to blitz that excess without dedicating hours to the gym. You can expect strength increases from the kettlebells, flexibility and lengthening benefits from the Pilates and a great cardio workout – this is a high-intensity class so you’ll really get your heart rate up.

TRY IT: £27, heartcore.co.uk

NOVA

WHAT IS IT? Yoga and Pilates combos have been done before. But Nova adds an upbeat tempo with choreography to music, creating a fun, high-energy class. ‘This fusion class can be less intimidating than the more traditional concepts of yoga and Pilates,’ says Gillian Reeves, national group exercise manager at Virgin Active UK. WHY DO IT? Not only will you have to work hard to adapt to the moves, but you’ll benefit from improved flexibility, focus and balance from the yoga, and improved coordination and muscle tone from the Pilates. ‘It also maximises mobility by getting your body to move in multiple directions, encouraging agility,’ adds Gillian.

TRY IT: Classes are only available to Virgin Active members. Membership starts from £40, virginactive.co.uk

FRAME BARRE

WHAT IS IT? Exercises from the gym floor and dance floor fused into one amazing total-body cardio workout. ‘By mixing ballet and fitness in one class, you get the best of both worlds,’ says Pip Black, co-founder of Frame. ‘We’ve formatted the class so that it includes the perfect amount of floor work, barre work, arms, abs and glutes.’ Don’t worry if you don’t know your plié from your arabesque, though, this

nly do y f g two ssty styles of exercise er is also a ggreat ed

WORDS: AMANDA KHOUV PICTURES: YOGABOMB, MICHELLE MARSHALL FRAME, SEKKIDES PHOTOGRAPHY PINEAPPLE, BOLLYWOOD CO.

YOGABOMB

WHAT IS IT? It’s hard to imagine an effective fat-burning workout teamed with the relaxing and unwinding elements of yoga, but Yogabomb from Hiitgirl has it nailed it. ‘We get sweaty for 13 minutes with burpees, tuck jumps and side leaps, going full throttle with 40 seconds of work followed by 20 seconds of rest,’ explains Genny Wilkinson-Priest, the yoga ambassador at Hiitgirl and co-creator of Yogabomb.

‘There is a two-minute yoga resting pose on the mat where we shift focus, then practise yoga for the next 15 minutes, working on balancing postures as well as strength-based and muscle-extending ones.’

WHY DO IT? ‘The yoga portion of the class is designed to lengthen the muscles that are strengthened in the HIIT portion,’ Genny says. ‘But beyond the physical level, Yogabomb challenges the mind through your willpower and determination.’

If you want an all-round approach to fitness, book yourself in.

TRY IT: £20, hiitgirl.com

class is just as suitable for beginners as it is for former prima ballerinas.

WHY DO IT? If you’re envious of those gorgeously slim and slender ballerina bodies or guilty of neglecting your flexibility, then you need to try this class for yourself. ‘The fitness element means that you’ll get your heart rate up for a fair portion of the class, as well as burn calories,’ Pip adds.

TRY IT: £15, moveyourframe.com

BARRY’S BOOTCAMP

WHAT IS IT? A classic combo of strength and cardio using resistance training and the treadmill. ‘Lifting and running isn’t rocket science, but Barry’s combines the two in a fun and supportive environment,’ says Anya Lahiri, celebrity trainer at Barry’s Bootcamp, London. ‘The red lights and night club setting are an added bonus!’

WHY DO IT? It’s a tough workout, that’s for sure, but getting both strength and fitness done and dusted in one hour is pretty appealing. ‘Fusing together strength and cardio effectively turns your body into a calorie and fat-burning furnace and also increases bone density,’ Anya explains. And the best part is, you push yourself as far as you can take yourself, so the class can challenge a beginner through to an athlete.

TRY IT: £20, barrysbootcamp.com

BOLLYACTIVE

WHAT IS IT? Pineapple Dance Studios is famous for its huge array of classes, so it’s the place to visit if you want to sculpt a dancer’s body. BollyActive is one of Pineapple’s fitness-based classes, so you can benefit whether you’re a pro or have two left feet. ‘BollyActive follows the basic principles of targeting fitness, core strength and the heart in a fun and healthy way through using interval and aerobic training with the fast and slow tempo of Bollywood dance steps,’ says BollyActive teacher Urvashi Patel. ‘It incorporates fun party rhythms and killer moves.’

WHY DO IT? The choreography works wonders for coordination, but the fitness burns cals, too. ‘The class was born from feedback from clients,’ says Urvashi. ‘They wanted to dance, enjoy music and stay fit and active while having fun, without having to attend a serious dance class.’

TRY IT: £6, pineapple.uk.com

October 2014 | womensfitness.co.uk 39

EXERCISE

: COOL KIT

Protein power DID YOU KNOW?

37% of people feel that a walk to work helps them to de-stress

Fitness scene

Source: Fitbit

Stay ahead of the game with the hottest news and must-have gear

Quick-fix protein shakes are great post-workout. But why not take this magic to the kitchen and start using protein powders in your cooking and baking, too? The Ultimate Protein Pow(d)er Cookbook by Anna Sward offers easy recipes for all sorts of dishes, including muffins, pizzas and bars. ● £14.99, wwnorton.co.uk

In the pink

Want the perfect leggings to take you into autumn?

Look no further than the Adidas Ultimate Fit Pant Three-Quarter Tights.

We love the leopard print, which comes in this hot pink shade or a more subtle black. ● £30, adidas.co.uk

High and dry

Dubbed the ‘clever cotton towel’, Hammamas are the smart choice for gym bags. Based on cotton Turkish bath towels, not only do they look pretty, but they’re also as absorbent as regular towels, quickdrying and take up just a fraction of the space. You can even get creative and use them as picnic blankets, throws or wraps! ● From £22, hammamas.com

3

R E A S O N S TO S TA R T H OT YO G A

1

IT’S GOOD FOR THE HEART

The heat gets the heart and lungs working much harder, providing more of a cardio workout and burning more calories per session.

40 womensfitness.co.uk | October 2014

2

THERE’S

LESS CHANCE

OF INJURY

Muscles are suppler when hot, so working into the postures feels more comfortable and there is a lower chance of injury.

3

IT CLEANSES THE BODY

A good sweat is always good to help clear the pores and purge any unwanted toxins from the body. Ready?

Set? It’s time to sweat!

WORDS: AMANDA KHOUV PICTURE: SHUTTERSTOCK

Whether you’re a yoga virgin or a skilled vet yet to try the hot stuff, Nick Higgins, co-founder of Hotpod Yoga, shares the reasons you should take up the fitness phenomenon sweeping the nation:

Art by Marie Fox

Because you are an original work of art...

Vitamins created for the unique woman you are.

Though fundamentally the same, each woman has her own unique nutritional requirements in accordance with food and lifestyle choices, age-related concerns and current health status. Choose from our bespoke range of nutritional

supplements specifically formulated for women, featuring pure ingredients including Saffron, Green Coffee Bean, Cranberry, Pomegranate, Hibiscus and Resveratrol to support your mission to be the perfect picture of health.

For your nearest specialist health store visit viridian-nutrition.com

EXERCISE

KIT YOU ’ LL NE E D:

• 2 x dumbbells • Barbell

: QUICK FIX

Shoulder

SAFETY TIP Keep a slight bend in the elbows

L ATE R AL AIS R AISE Technique ● Hold a dumbbell

in each hand by your sides, palms facing your body. ● Raise both dumbbells up and out to the sides until shoulder height. ● Lower and repeat.

MILITARY PRESS ● Push the barbell up

Technique ● With feet together, hold

a barbell in front of your elbow ows shoulders, elbows b underneath the bar.

Transform your upper body by sculpting your shoulders in minutes

towards the ceiling. ● Lower and repeat.

HOW TO DO IT

Perform the allotted reps for your level for each move, back to back in a circuit with no rest between moves. Once one set of each move is complete, rest for 30-45 seconds, then repeat the circuit.

Beginner: 4 x 10 reps Intermediate: 5 x 10 reps Advanced: 6 x 10 reps 42 womensfitness.co.uk | October 2014

SAFETY TIP

Make sure the bar is clear of your chin on the way up and down

SAFETY TIP Don’t let your lower back overarch

ALTE AL RNATING SH SHOULDE R PRESS Technique ● Hold a dumbbell

in each hand in front of your shoulders, palms facing each other. ● Push one dumbbell up toward the

ceiling in a controlled motion. ● Lower it back to the start as you push the other toward the ceiling. ● Repeat for the following rep.

WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: DANIELLE HOLBROOK, WATHLETIC.COM CLOTHING: BJORN BORG BRA, £35, BJORNBORG.COM; REEBOK CAPRIS, £25, REEBOK.CO.UK; NIKE FREE 5.0 TRAINERS, £90, NIKESTORE.COM KIT: BARBELL, PHYSICALCOMPANY.CO.UK; DUMBBELLS, GORILLASPORTS.CO.UK; MAT, AGOY.CO.UK

I

f you want to look toned in a tank top or T-shirt, shaping up your shoulders is the way to go.

Upper body exercises are often dominated by moves that target the biceps, triceps and chest, with the shoulders only getting their workout as assisting muscles – but giving them a little extra love could make all the difference in transforming your entire body. Plus, toning up the shoulders is a great trick for helping to balance out wide hips!

BOOST YOUR SKILLS & BUILD YOUR CONFIDENCE

Join our mountain bike coaches on a weekend skills course and feel your confidence grow by the minute. Learn on our on-site skills course and enjoy scenic journeys along the remote mountain trails of Snowdonia.

Visit www.pyb.co.uk for a free 80-page colour brochure.

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www.twitter.com/plasybrenin

EXERCISE WF MEETS

: GYM STAR

We catch up with Tumble star Lucy Meck as she begins building her fitness empire

Y

ou may recognise Lucy from her time on popular reality show The Only Way Is Essex (or TOWIE), but these days she spends more time sweating it out in the gym than hitting the town.

As a 20-something girl who loves a good time, Lucy realised her body wasn’t quite in the shape it used to be.

‘I didn’t train at all. I was one of those girls who had the gym membership, but never went,’ she says. ‘And one day I was like, “OK I’m thin, but I’m unfit, I’m unhealthy and I’m starting to get cellulite – I need to do something.”’

Having tried the gym before and not got anywhere, Lucy realised that wasn’t an option for her. ‘I just thought I know if I get another gym membership I’m not gonna go. So I started training with Cecilia Harris at Results Fitness & Health, (resultsfitnessandhealth.co.uk),’ says Lucy. ‘She was recommended to me, and I really enjoyed training with her. It was like nothing I’d ever experienced… I went to see her three times a week and absolutely loved it.’

This led to the pair teaming up on an exciting business venture. ‘People started to pick up on the fact that my body was changing, and kept asking what I was doing,’ says Lucy. ‘So Cecilia and I sat down together and thought, “OK, what can we do here?”’

They began putting a few sneak peeks of Lucy’s workouts online, and people went wild for it. ‘We started putting 44 womensfitness.co.uk | October 2014

CREDIT: XXXXXXXXXXXXXXXX

R E SU LTS WITH LUCY

‘It’s so rewarding; I walk out of the gym every day and think, “wow, I can’t believe I just did that!”’

little clips on social media, and pictures of exercises with little descriptions on Twitter, and people were loving it.’ From there her new fitness empire, Results With Lucy, was born.

Results With Lucy (resultswithlucy.com) is a website packed with fitness videos, workout tips and eating plans.

The site aims to make fitness accessible – plans start at as little as £9.75 a month and can be done from the comfort of your own home. ‘We thought, “What are the reasons people don’t go to the gym?”’ says Lucy. ‘There are 4.5 million people in the UK who have gym memberships, but only 27 per cent of them go, which is really interesting. So, why aren’t they going to the gym?’

Well, they did their research and came up with four key reasons, says Lucy: ‘Being self-conscious, the cost, childcare and also the fact that it’s time consuming.’

Sound familiar? Results With Lucy might be just up your street.

CREDIT: XXXXXXXXXXXXXXXX

WOR KING U P A SWE AT

These days Lucy is in the shape of her life, thanks to a combination of sessions with Cecilia and training for BBC One gymnastics show Tumble. So what does she do to achieve her enviable figure?

‘We mainly do interval training,’ reveals Cecilia. ‘I tend to do

30-minute interval-training sessions with all my clients.’ But Lucy wanted more! ‘I started doing 30 minutes, but then I wanted an hour!’ she says. ‘Once you start seeing improvements in your body, you want to do more.’

Once the endorphins started pumping, Lucy was hooked. ‘I just hadn’t experienced that lovely feeling you get after you’ve trained. It feels really good and you just want to do it again.’

And the hugely popular high-intensity interval training (HIIT) has been a big part of Lucy’s improved fitness. ‘I do really like interval training, because that’s where I started. And I always try to do one or two sessions of that in a week,’ she says.

But variety is key, too. ‘We always change things up,’ says Cecilia. ‘Our routines are never the same – it’s a key thing for my clients. If you do the same thing you’re going to get bored.’

And Lucy loves the mix of workouts: ‘It’s always different and that’s important,’ she says. ‘I love the Pilates, ballet, BodyPump and dancing – I enjoy it all’. And this is reflected in the range of workouts available on the Results With Lucy site; from boxing to ballet, it’s got everything. Lucy’s BootyCamps (bootycampwithlucy.com) also has a big emphasis on variety. ‘At BootyCamp we put fun classes in October 2014 | womensfitness.co.uk 45

EXERCISE between the hardcore classes. We do hooping, burlesque classes, Zumba and hip-hop dance classes,’ explains Lucy. Sounds fun, huh?

But what Lucy loves more than anything is working her abs. ‘I love core work! I’m a really strange person who loves ab pain!’ she says.

Cecilia agrees: ‘If I say, “Lucy what do you want to do: 20 press-ups or hold plank?” she’ll always say plank!’

STRONG STU FF

All that training, as well as her gymnastics training for Tumble, has helped to boost Lucy’s body confidence, too. ‘I’m loving the training because I’m getting more

‘I can’t wait to get into a bikini and show off my body after five hours a day of gymnastics training!’ definition. I’m using muscles I never knew existed. I like that feeling of feeling strong and I guess it makes me feel more confident,’ Lucy says.

‘I can’t wait to get into a bikini and show off my body after five hours a day of gymnastics training!’

And after training day in, day out for Tumble, Lucy’s also taken plenty of fitspiration from the people around her. ‘I’m so gutted I missed a lot of the Commonwealth Games gymnastics – one of our judges is Louis Smith and I wanted to watch him. I missed it and I’m gutted. He’s an amazing athlete,’ says Lucy.

‘Watching all of the professionals when we’re doing our training for Tumble is so inspiring; what they can do and how hard they work is unbelievable. We keep Googling Nadia Comaneci – she’s the best!’

FOODIE FAN

Clearly, Lucy trains hard, but that doesn’t mean she eats whatever she likes. ‘You can’t out-train a bad diet,’ she says. And her new healthy eating regime has really taken hold.

‘I love eating clean now. I would never ever go back. Obviously I have treats, the same as everyone else: on the weekend I’ll have a dessert if I go out for dinner. But you know when you’ve eaten something bad - when you read the back of processed food packaging and there’s 25 ingredients, you know it’s not going to be good for you.’

46 womensfitness.co.uk | October 2014

: GYM STAR

And she’s not just talking about healthy eating and cooking, she’s actually doing it. ‘Everything I eat I usually make from scratch. Eating and nutrition are so important, especially if you’re training.’

Again, variety is key. ‘I like stir-fries because they’re quick and I’m busy.’ Superfood quinoa makes it onto Lucy’s fave food list, too.

‘Quinoa is my new best friend. I have it at breakfast for energy because I train in the mornings. I have quinoa, smoked salmon and scrambled egg. It’s on our EatWell plan.’

Mmm, sounds delicious! ‘I also made the avocado and chocolate mousse [from the EatWell plan]. I swear on my life it’s gorgeous.’

TIM E TO TU M B LE

So what made Lucy decide to test herself in the gymnastics arena on live TV? ‘It was just the perfect fit. I’d been looking for a challenge for a while,’ she says. ‘I’ve never done gymnastics – I could barely do a forward roll before. I’m so excited.’

That’s pretty brave, we reckon!

Gymnastics training is notoriously tough, so how did she find it? ‘It’s so rewarding; I walk out of the gym every day, like, “wow”. Some days are bad and some days are good.

But I walk out and think, “wow, I can’t believe I just did that!”’

It sounds like a lot of fun, but there’s been no messing about. ‘We do four to five hours of training a day – trampolining, floor work and rhythmic gymnastics – and one day a week at circus school.’ And it’s the circus skills Lucy has particularly taken to. ‘We do aerial hoop, which I absolutely love – it hurts so much but it’s amazing, I’ve got bruises!’

Lucy reveals. ‘I’m hanging upside down and spinning – it’s high and there’s no safety wire. I’m terrified of heights, but when I do it I go into my own little world – I love it.’

So has all this boosted her fitness?

‘I’ve never sweated so much in my entire life. I’m pouring the whole time,’ she admits. ‘But you do feel yourself getting fitter.’ And with competitors including Sarah Harding of Girls Aloud and boxer Carl Froch, competition is fierce. So can she pick a winner? ‘We haven’t seen everyone’s routines, so it’s hard to say. We’re all so different.’

COM ING N E X T

So what’s next? ‘I’ve got a lot of work to do with the website,’ says Lucy. ‘There’s quite a lot going on at the moment... and you never know what’s coming next!’

Cecilia and Lucy

GET A BOD LIKE LI LUCY WITH WI HER WORKOUT WO

Sculpt a lean, toned bod with this awesome at-home session ‘The Accumulator is a full-body power workout targeting the legs, bum and core’ explains Cecilia. ‘There are six exercises which we perform for 30 seconds each, but every time we introduce a new exercise we start from the top... (i.e. exercise 1 – rest – exercise 1, exercise 2 – rest – exercise 1, exercise 2, exercise 3 – rest – and so on). Between each round take a 30-second rest to get ready for the next set.’

‘I love a workout that gets the blood pumping and works my whole body.

This workout really pushes you and will leave you feeling great and like you can take on anything. It only takes 10 minutes so there is no excuse,’ says Lucy.

W O R K O U T AT HOME LIKE LU C Y Check out these top kit picks to boost your home workouts

1

DUMBBELLS ‘Preferably 3-5kg’ says Cecilia. ● From £17, reebok. co.uk.

2

MAT WF loves BodyZen mats. ● £17.50, physicalcompany. co.uk

3

STEP ‘I enjoy

working with a step,’ says Cecilia. ● £100, reebok.co.uk.

4

SKIPPING ROPE

WF loves this bright Sweaty Betty rope. ● £12, sweatybetty.com.

5

HULA HOOP ‘Personally I love a skipping rope and a hula hoop!’ says Lucy. ● £5, johnlewis.com

TIME TO GET YOUR SWEAT ON...

CURTSEY SQUAT

X 30 SECONDS

SAFETY TIP Don’t let your upper back round

● Start off standing

● Keep your upper

with your feet shoulder-width apart. ● Step forward and across your leg and sit into a squat pushing the hips back and keeping the chest tall.

body facing forward. ● Return to the start and peform on the other leg. Continue alternating legs to complete set.

SQUAT SIDE LIFT X 30 SECONDS

SAFETY TIP PICTURES (MAIN AND WORKOUT): RICHARD ALLEN; STYLIST: LYDIA ANNE THOMPSON; MAKE-UP: KAYLEIGH WHITING; HAIR STYLIST: CLAIRE HEALEY PICTURE (LUCY AND CECILIA): DAN TOWERS, ONEDITION; MAKE-UP: ASHLEY PARKIN; HAIR STYLIST: CLAIRE HEALEY

Keep your chest up as you squat down

● Start off standing

● As you rise out of

with your feet shoulder-width apart, keeping your feet pointing forward. ● Push your hips back and lower to complete a standing squat.

the squat lift your right leg to the side, then slowly lower it to a standing position. ● Repeat the squat lifting the left leg to the side. Continue, alternating legs.

LUNGE

X 30 SECONDS

Technique ● Start in a standing position then take a large step forward with your left leg. ● Bend the knee of the left leg as low as you can go, keeping your back leg

extended and the foot on the floor. ● Keep a straight back throughout and your arms out stretched in front. ● Return to standing and repeat with the other leg.

Continue, alternating legs.

HOT TIP A great exercise for improving balance

October 2014 | womensfitness.co.uk 47

EXERCISE

: GYM STAR LEG CRUNCH X 30 SECONDS Technique ● Lie flat on your back with your arms stretched above your head (holding a weight is optional). ● Slowly lift your legs to a 45-degree angle, keeping them straight. ● Bend your knees and bring your knees toward your chest until your hips are at a 90-degree angle. ● At the same time

SAFETY TIP Don’t arch your lower back as you lift up

bring your arms over your head until your hands are over the centre of your body, lifting your head and shoulders from the floor - you will be in a crunch position. ● Hold this crunched position, then reverse the movement until you are back in the starting position, lying on the floor. Repeat for 30 seconds.

PL ANK KICK- BACK

X 30 SECONDS

your feet. ● Kick the heel of

one leg upward, keeping that leg fully extended. ● Return to plank position and repeat this on the other side.

SAFETY TIP

Keep your hips square throughout the exercise

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SAFETY TIP Keep your weight in your heels as you squat

48 womensfitness.co.uk | October 2014

SQUAT

X 30 SECONDS Technique ● Start off standing with your feet shoulder-width apart keeping your feet pointing forward. ● Bend your knees, pushing your bottom back and keeping your back straight. ● Sit low into the squat before returning to standing. Repeat.

*THIS OFFER EXPIRES ON 3 NOVEMBER 2014. THIS OFFER CANNOT BE USED IN CONJUNCTION WITH ANY OTHER OFFERS.

Technique ● Start in plank position on your elbows. ● Keep your elbows below your shoulders. ● Keep your body straight from your head to

EXERCISE

: BODY BLITZ

Get your hot bod Overindulged ed this summ summer?

Work off that hat excess with w this fat-burning workout

D

id your summer go a little like this?

Intense exercise regime in the lead-up to your beach holiday teamed with serious healthy eating, followed by a week or two of lazing about by the pool, a few cheeky cocktails (maybe even every day!) and indulgent food for pretty much every meal? If so, you’re not alone.

And we don’t blame you.

After all, holidays are meant to be a time to relax and let go, which is why we’ve put together this high-intensity circuit that’s

guaranteed to burn calories and torch fat – perfect for a post-holiday blitz. Just make sure you’re working just as hard outside the gym to steer clear of those tempting treats. We all know you can't out-train a bad diet!

This circuit uses compound exercises that target several muscle groups at once, which means you’ll create more of an after-burn effect.

Just keep the intensity high by maintaining a fast pace and make sure you’re performing all the moves properly.

HOW TO DO IT Perform each move for 30 seconds, back to back. Once one full circuit is complete, take 1 minute’s rest and repeat for the allotted number of sets for your level.

Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets

50 womensfitness.co.uk | October 2014

KIT YOU ’ LL NE E D:

• Barbell • Stability ball • 2 x dumbbells • Kettlebell MOUNTAIN CLIMBE LIMBE R

Areas trained: CORE, RE, LEGS, SHOULDERS Technique ● From plank position, bring your right foot up to the outside of your hand, letting the hips drop. Keep the left leg straight and right leg bent. ● Jump to switch sides so that the right leg is straight and the left leg is bent with your left foot placed outside of your hand. ● Continue to alternate for each rep.

SAFETY TIP

Keep your shoulders away from your ears and try not to strain your neck

MILITARY PRESS

Areas trained: SHOULDERS, REAR UPPER ARMS, CORE Technique

● Standing with your

feet together, hold a barbell in front of your shoulders with both hands. ● Extend your arms to push the barbell up toward the ceiling. ● Lower slowly and repeat.

SAFETY TIP Don’t allow your lower back to overarch as you push up

October 2014 | womensfitness.co.uk 51

EXERCISE

: BODY BLITZ

CLEAN

Areas trained: BOTTOM, THIGHS, UPPER BACK, FRONT UPPER ARMS Technique ● Holding a barbell in front of your thighs, bend your legs and hinge your upper body forward in a deadlift motion, extend your legs and hips to create momentum to row the barbell up towards your chin. ● Rotate your grip to drop your elbows under the

barbell, dipping your body under the bar to catch it as you do so. ● Extend your body to stand up straight then reverse the movement and repeat the exercise.

PL ANK EXTE NSION

SAFETY TIP Keep your shoulders back when lowering the barbell

Areas trained: CORE, STOMACH, SHOULDERS

Technique ● Start in plank

position with forearms on a stability ball. ● Nudge the ball out in front of you as far as is comfortable then immediately return to the starting position. ● Repeat in a rapid, fluid motion.

52 womensfitness.co.uk | October 2014

SAFETY TIP Keep your hips in line with the rest of your body throughout

KETTLE BE LL SWING

Areas trained: BOTTOM, THIGHS, CORE, UPPER BACK, SHOULDERS Technique ● Hinge at the hips, drive your bottom out behind you and bend your knees to take hold of a kettlebell in front of you by the handles. ● Drive the bell backward through your legs, then extend

your hips and knees to drive the bell up to around shoulder height. ● As the bell drops back down, hinge at your hips and knees again to repeat in a fluid motion.

SAFETY TIP Keep your chest up and shoulders back throughout

GET THE LOOK

INCHWORM

Areas trained: CORE, STOMACH, SHOULDERS Technique ● Start with your feet together, then fold forward at the hips to bring your hands to the ground as

close to your feet as possible – bend your knees if necessary. ● Slowly walk your hands forward, one

at a time, until you are in plank position. ● Walk them back to the start, stand up straight and repeat.

CLOTHING: USA Pro bra, £19.99, usapro. co.uk; Lija shorts, £45, lijastyle.com; Nike Free 5.0 TR Fit 4 trainers, £140, nikestore.com KIT: Barbell, dumbbells, kettlebell, stability ball and mat, physicalcompany.co.uk

SAFETY TIP Keep your bottom engaged in plank position

PRESS - UP ROTATION

Areas trained: CHEST, REAR UPPER ARMS, CORE, SIDES Technique

● Push back up

● Start in plank

to the start, rotating your body to bring one arm up to the ceiling. ● Lower and repeat, rotating to the other side for the next rep.

position on your hands. ● Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout.

SAFETY TIP Keep your body in a straight line throughout

WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: KATE IMOGEN, WATHLETIC.COM

J UMPING LUNGE

Areas trained: LEGS, BOTTOM Technique ● Holding a dumbbell in each hand by your sides, take a large step forward and bend both knees to about 90 degrees with the back knee just above the floor. This is your starting position. ● Jump up as high as you can, switching your legs in the air to land in the start position, but with the opposite leg in front. ● Repeat continuously.

HOT TIP

If you’re a beginner don’t use dumbbells, just your bodyweight

October 2014 | womensfitness.co.uk 53

EXERCISE Ask MattRoberts : EXPE RT ADVICE

Got a workout worry? From weight loss to winning formulas, top PT Matt Roberts has the answers to all your get-fit dilemmas

TION QU E S A T O G ATT? FOR M m@ ea t il o.uk Ema ness.c it f s n e the m in ’ o w Matt k s e’ll ‘A with and w t line c it je b e d su inclu try to

I’m struggling to lose my ‘baby belly’. What can I do?

Patience is key. A baby bump can take a while to shift – after all, it took nine months for your abdomen to grow so it’s only natural that it will take some time to get back to where you started.

The best way to shift postbaby weight is by exercising and eating healthily (eating plenty of vegetables, consuming healthy fats, reducing carbs and eliminating processed foods and vegetable oils). Be sure to consume plenty of water to keep

your metabolism ticking over, and eat regularly to stabilise blood glucose levels. Limit sugar intake and try to get as much rest as possible. When you’re tired your body is in a stressed state – a precursor to storage of fat around the abdomen.

Try to carry your baby or take the pushchair on errands. After your GP has given approval, start with light to moderate exercise and build up. Joining a class or swimming is a great way to de-stress and burn calories.

My hip pops when I do exercises like leg lifts. What can I do?

Hip popping is generally only something to worry about if you feel any pain or if it persists over a long period of time. A snapping noise is often the result of a tendon gliding over a section of bone.

Firstly, you should substitute any exercises that cause the popping/pain and, secondly, try to find the cause. A flat foot can cause your ankles and knees to roll inward, and can cause subsequent ankle, knee and hip pain. This can be corrected by

use of an orthotic insole.

Hip popping can also be caused by tightness in the hip flexor muscles, so ensure you stretch your legs and hips regularly. It may also be worth investing in a foam roller.

If the popping is persistent then see an osteopath. Often we use repetitive movements that can cause the shortening of muscles and shift our skeletal system off slightly; an osteopath should be able to identify the root cause of the problem.

I run two to three times a week and am training for a race. But I don’t feel I’m making progress. Help!

If you follow the same running routine your body quickly learns to adapt as a survival tactic. It reacts to the stress it is used to and thinks this is ‘normal’, which is when plateaus are reached. To burst through the plateau, introduce some intervals once or twice a week. For example, you could run for 30 seconds at a flat-out pace, followed by one minute of

light jogging, and repeat this eight to 10 times. Playing around with the timings is great to keep your body guessing, and will mean you can run further, faster.

You could also throw in some hill sprints once a week.

This will ramp up your training intensity and help improve your running time, as your body has to work harder to deliver oxygen to the working tissues.

FOR MORE GREAT FITNESS ADVICE FROM MATT, VISIT WOMENSFITNESS.CO.UK/MATTROBERTSQANDA

54 womensfitness.co.uk | October 2014

GET INVOLVED! Want to be our next reader reviewe r? Email team@women sfitness. co.uk with a few words telling us why

Tried&tested The latest health and fitness releases, rated

POOR ✪ ✪ ✪ ✪ ✪ GOOD ✪ ✪ ✪ ✪ ✪ VERY GOOD ✪ ✪ ✪ ✪ ✪ EXCELLENT ✪ ✪ ✪ ✪ ✪ OUTSTANDING ✪ ✪ ✪ ✪ ✪

‘HILL SPRINTS WILL RAMP UP YOUR TRAINING INTENSITY AND HELP IMPROVE YOUR RUNNING TIME’

BOOK Yoga For Cyclists

by Lexie Williamson ● £16.99, bloomsbury.com Serious cyclists like to spend their spare time, well, cycling, and it’s understandable they’re reluctant to sacrifice that for a yoga class. So this book brings yoga to them instead. It makes a great case for the need for yoga in a cyclist’s regime, then breaks down the particular aspects of yoga that are most important in cycling – from breathing and power, to core work and stretching. Each exercise is illustrated and well explained and the book offers modifications which are handy for both beginners and pros.

My one criticism is that the book is a little on the text-heavy side, but having said that it leaves no stone unturned.

Amanda Khouv

BOOK Complete Family Nutrition

by Jane Clarke ● £16.99, amazon.co.uk A welcome addition to any family kitchen, Complete Family Nutrition addresses the challenges modern households face when it comes to healthy eating. Packed with healthy eating tips for all the family, it covers the best ways to tackle health issues through food; nutritional needs at every stage of life (from puberty to pregnancy and beyond) and how to make healthy cooking simple. It also covers topical subjects such as cutting out sugar and dealing with intolerances. The final section provides some tasty looking recipes – the Mediterranean baked fish looks ace. Calling all parents, you need this book!

Ellie Moss

DVD Ballet Be Fit ● £9.99, balletbefit.com Want the body of a ballerina?

Classically trained dancer Rachel Withers shows you how in her new DVD, with a combination of dance-inspired moves and strengthening techniques to help you tone up and slim down. From strength training at the barre to balletic leaps to up the cardio, Ballet Be Fit offers a full-body workout. If you’re a Pilates fan and want to change up your exercise routine, this is a great home workout. However, if you’ve never danced or done Pilates before, have no fear: the moves are suitable for all abilities and you don’t need any fancy equipment. Simply substitute the barre for a chair and a dance studio for your living room and you’ve got the perfect workout!

Perdi Harris

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PICTURE: SHUTTERSTOCK

BOOK READER REVIEW The Pop-Up Gym by Jon Denoris ● £12.99, bloomsbury.com This is a good book fo for people who don don’t have hours to de dedicate to exercise. It co concentrates on core, fu functional strength and overall fitness. The routines can be broken do down into small chunks, but the book also provides a six-week programme so you ca can ‘build your exercise

flexibly around your day-to-day working routine’. There’s a lot of useful information at the start of the book about the benefits of being able to exercise anywhere, removing the barriers to exercising and fitting exercise into your lifestyle. However, I think novices may find it a bit confusing to start

with and may have to take more time than most to get to grips with the concept and workouts. I would recommend it to experienced exercisers who want to get out of the gym – the routines are great outdoors!

Lisa Brinsden, 42, Chislehurst ✪✪✪✪✪

October 2014 | womensfitness.co.uk 55

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STS: I T R ES, SA T U A O I Y PREV , REGGIE SH, E EJ R I F S S JE C, DJ A M ND E I ANN HARRIS A IN CALV MPAH E TE TINI

OW T.CO.UK N R A E ENT THEBE TO RUN

12-PAGE SPECIAL

feel great!

EAT SMART,

62 Your 7-a-day diet plan 66 Supercharge your diet the easy way 67 Boost your digestion

PICTURE: SHUTTERSTOCK

EAT UP

This month we’re all about food. Eating healthily doesn’t have to mean forgoing great food and this month we’re upping your fruit and veg intake with delicious dishes, boosting your health with hot new superfoods and getting any digestion problems sorted with a great yoga workout.

October 2014 | womensfitness.co.uk 59

EAT SMART,

feel great!

7 W

e all know eating fruit and veg is key when it comes to a healthy diet and for years now we’ve been aiming for the recommended ‘five-a-day’.

Well, it’s time to forget five, because when it comes to getting a health boost, seven is the magic number.

New findings suggest that upgrading your daily intake of fruit and vegetables to seven can offer serious health gains. Recent

magic number!

Upgrade your diet with a kaleidoscope of colours for a powerful wellness boost, says Louise Pyne research carried out by University College London found that eating more of the good stuff could help you live longer and keep chronic illnesses such as heart disease and cancer at bay, slashing the risk of dying by a whopping 42 per cent. Researchers, who collated data between 2001 and 2008, found the risk of premature death from any cause was lower the more fruit and veg people ate.

Pretty impressive, right?

But how should you get started? ‘There are lots of ways to increase your daily intake,’ says dietician Dr Sarah Schenker (sarahschenker.co.uk). ‘You can substitute ingredients in recipes for veggies you have at home – use root veg in place of starchy foods, for example, such as carrot and parsnip mash instead of mashed potato.

Homemade smoothies, crushed fruit in plain yoghurt and unrolled leeks

instead of pasta sheets in lasagne.’ And if you’re looking to cut calories, another good idea is to replace foods that could be higher in calories with veg.

‘If you have scrambled eggs, have them on a bed of spinach instead of toast.

You’ll also get more benefits, such as more fibre, vitamins, minerals and antioxidants,’ adds Dr Schenker. We’ve put together some top tips to get you started.

‘Aim for as many colours as possible on your plate to boost your intake of healthproviding nutrients’

60 womensfitness.co.uk | October 2014

The fruit and veg rulebook

1

Get colourful

Aim for as many colours as possible on your plate.

The idea is to eat a rainbow of colours in order to boost your intake of nutrients.

2

Load up on fibre

As most of the fibre is found in the skin of fruits and vegetables, there’s no need to peel. Just remember to give it a thorough wash to rinse away any toxic residue.

3

Go organic

Minimise exposure to pesticides by going organic. If you can’t afford to go totally organic, check out the Environmental Working Group’s list (ewg.org), which ranks popular produce in order of pesticide residue.

4

Watch your wallet

Buy fresh produce where possible, but if you’re looking for a more wallet-friendly option, choose frozen or canned varieties of fruit and veg.

5

Know your portions

Get clued up about what counts as one portion.

One large piece of fruit or veg or around 80g counts as one helping.

6

Eat more veg

Both fruit and vegetables rank highly in the nutrition stakes, but try to ensure that most of your daily intake comes from vegetables rather than fruit. Fruit tends to be high in the fruit sugar fructose, which can add on the pounds if you eat too much of it. Fibrous vegetables, on the other hand, are low in sugar but still contain plenty of nutritional goodness.

COLOUR ME HEALTHY Eat a rainbow of colours to boost your health in virtually no time at all GET GLOWING SKIN EAT THIS: Cantaloupe melon, mango, carrot, sweet potato, WHY? Bright orange fruit and veg are basically SPF superfoods. They contain beta-carotene, which protects skin from the sun’s harmful UV rays by neutralising dangerous free radicals that cause skin damage. Sunburn-saving properties aside, orange produce also keeps your skin looking glowing and naturally radiant. Double bonus!

DETOXIFY FROM WITHIN EAT THIS: Kale, spinach, cabbage, Brussels sprouts, broccoli WHY? When it comes to putting nutritious food on the menu, green food is the absolute star of the show.

Packed to the rafters with amazing antioxidants and liver-protecting nutrients, green foods like spinach, kale and broccoli help to flush out toxins from your body and keep your liver working at its best.

BEAT COLDS AND FLU EAT THIS: Onion, garlic WHY? If chicken noodle soup isn’t working to keep bugs at bay, try including more onions and garlic in your daily diet.

Quercetin in onions and allicin in garlic are naturally antiinflammatory and antibacterial.

WIPE OUT WRINKLES EAT THIS: Blueberries, raspberries, strawberries WHY? Nibble on a bowl of blueberries next time you want to give your skin a boost.

Berries contain flavonoids, which keep skin cell turnover ticking over nicely so you maintain a youthful complexion. A study by Hallym University in the Republic of Korea found that berries prevented collagen breakdown and inflammatory response – both key causes of wrinkles.

SLASH THE RISK OF CANCER

STAY SHARP EAT THIS: Avocado, blackberries WHY? Avocados are a good source of monounsaturated fat, which keeps brain cells healthy by improving blood flow to your grey matter.

Berries like blackberries are also great brain-boosters as they are thought to help preserve mental agility.

GET A FLAT TUM EAT THIS: Pineapple, papaya WHY? Exotic pineapple contains bromelain, while papaya contains papain – digestive enzymes that help to break food down, keeping bloating at bay.

EAT THIS: Red peppers, tomatoes WHY? Lycopene, the antioxidant found in red produce, has potent cancerpreventing properties.

Research shows that eating a lycopene-rich diet increases levels of adiponectin, a fat and blood sugar-balancing

3

TOP TRICKS

Be food savvy with these essential rules ADD LEMON TO 1EVERYTHING

hormone that can also help lower the risk of breast cancer.

Drizzle zingy lemon onto salads and into juices, smoothies and stews for a hit of detoxifying nutrients.

Lemon is a good source of the antioxidant d-limonene, which ignites the liver enzymes whose job it is to neutralise toxic compounds.

2GO RAW

Vegetables retain more of their nutritional goodies when eaten raw or lightly steamed.

Since raw foods retain their bulk, they fill you up quicker, too – great for keeping your weight under control.

3CUT OUT SPUDS

Potatoes are a great source of vitamin B6 and potassium, but they are also high GI. This means they can cause blood sugar spikes, which can lead to you piling on the pounds. Instead, opt for low-GI sweet potato, butternut squash or swede, all of which work well roasted, steamed or mashed.

NOW TURN OVER FOR YOUR EASY-TO-FOLLOW 7-A-DAY DIET!

October 2014 | womensfitness.co.uk 61

EAT SMART,

feel great!

days to a new you Feel amazing in just four weeks with our super-simple seven-a-day fruit and veg diet

T

HOW TO FOLLOW THE DIET

Over the next four weeks, mix up the following meal ideas to get a wide variety of different nutrients into your body. Aside from breakfast, lunch and dinner, every day you should aim to eat one mid-morning snack and one mid-afternoon snack to keep hunger at bay. You should also drink at least two litres of water to keep your body well hydrated.

62 womensfitness.co.uk | October 2014

‘After four weeks, you’ ll feel healthier and slimmer, with clear skin and a renewed sense of vitality’

WORDS: LOUISE PYNE

he idea behind our diet is to make healthy eating easy, tasty and fun.

We’ve put together a whole heap of breakfast, lunch, dinner and snack recipes for you to choose from to ace your way to getting your seven-a-day.

To make sure you stay on the diet wagon, our recipes are easy to prepare and – to save time and help keep costs down – you can even batch-cook certain dishes.

Simply double the ingredients and divide into two portions, which you can then freeze for next week or save in the fridge for the following evening’s dinner. After four weeks on the diet, you’ll feel healthier and slimmer, with clearer skin and a renewed sense of vitality.

SEVEN-A -DAY KIT

1

LAKELAND POWER BLENDER Get creative in the kitchen with this must-have kitchen tool.

It makes whizzing up soups, stews and smoothies a doddle. ● £69.99, lakeland.co.uk

2

JOSEPH JOSEPH NEST STORAGE Ideal for batch cooking, these colourful storage containers come in a range of sizes and can be stacked together and stored as a single unit, saving tons of cupboard space. ● From £25, josephjoseph.com

3

COOK’S ESSENTIALS 4L DIGITAL MULTI FUNCTION PRESSURE COOKER WITH STEAMER This pressure cooker plus steamer is perfect for cooking multiple portions. Taking the fuss out of prepping meals, it has pre-set cooking times and a useful ‘keep warm’ setting, too. ● £61, qvcuk.com

TOP UP YOUR ANTIOXIDANTS

Still not sure you’re getting enough? Boost your daily intake with these good-for-you buys

1

ZINGOLOGY WHOLE FOOD AND JUICE POWDERS These organic, freeze-dried powders make it easy to get your seven-a-day. Stir into porridge or add to soups, stews or smoothies for extra colour, flavour and nutrition. ● From £14.95, wellbeing shop.biz

2

TEAPIGS MATCHA SUPER POWER GREEN TEA DRINK This antioxidant drink contains a serving of energising matcha – a tea leaf with 15 times the nutritional value of regular green tea. It’s available in apple, grapefruit and elderflower flavours and contains less than 32 calories per 100ml. ● £1.89, teapigs.co.uk

3

NEWGEN SUPERFOODS PLUS Combining 34 raw, freezedried, whole-food vegetables, seeds and grains, along with digestive enzymes, plant minerals and probiotics, this superfood powder is a one-stop-shop to help boost wellbeing. ● £37.99, newgendirect. com

October 2014 | womensfitness.co.uk 63

EAT SMART,

feel great!

ASIAN-STYLE FISH CAKES

BREAKFAST IDEAS HEALTHY ‘FRY-UP’

Scramble two eggs and serve with 1 grilled tomato and 4 button mushrooms sautéed

MELON WITH YOGHURT

100g cubes of cantaloupe melon with 1 small pot of Greek yoghurt

ALMOND BUTTER ON TOAST

2 slices of toasted rye bread with 2tbsp almond butter

TUTTI FRUITY SMOOTHIE

Blend 250g almond milk with 50g strawberries, 50g blueberries and 1tbsp flaxseeds

WEETABIX WITH MILK 2 weetabix with 100ml semi-skimmed milk

ANTIOXIDANT PORRIDGE

50g porridge cooked with 70g almond milk and a handful of blueberries

APPLE COMPOTE

1 stewed apple with 1tsp cinnamon and 2tbsp Greek yoghurt

JAM ON TOAST

2 slices of wholemeal bread with 2tbsp sugar-free strawberry jam

POACHED EGGS

2 poached eggs served with 5 asparagus spears and 4 grilled vine tomatoes

MUSELI WITH ALMOND MILK

50g sugar-free muesli with 70ml almond milk

LUNCH IDEAS

CHICKEN TAGINE SALAD

DETOX SALAD

100g chicken breast, 50g chickpeas, 1 roasted courgette, 1 roasted yellow pepper, 1tbsp raisins, 1tbsp flaked almonds dressed in 1tbsp olive oil

GREEK-STYLE PITTA

100g ham, 100g cubed pineapple, 1 sliced tomato, 50g Cheddar cheese and 50g croutons dressed in about 1tbsp vinaigrette

100g shredded chicken breast, 100g steamed broccoli florets, 50g cucumber, 1 sliced red pepper and 100g rocket dressed in 1tbsp vinaigrette

Fill one large wholemeal pitta bread with 50g feta cheese, 50g sliced cucumber, 5 black olives and 4 sliced cherry tomatoes

COTTAGE PIE

BATCH

Sauté 100g lamb COOK mince with 1 chopped onion and 1 minced garlic clove. Add half a can of chopped tomatoes and a handful of garden peas.

Add a dash of balsamic vinegar and spoon into an ovenproof dish. Spoon over mashed butter beans and cook in the oven until browned.

Serve with a green salad

PRAWN AND MANGO SALAD

100g tiger prawns, a handful of Cos lettuce, 50g edamame beans, 1 shredded carrot, 50g cucumber, 50g sweetcorn and half a cubed mango

TURKEY SALAD WRAP

Warm through a wholemeal tortilla and then place two slices of cured turkey inside. Add a handful of watercress, 2 sliced radishes, 3 sliced cherry tomatoes, 5 cucumber slices and some sliced red pepper 64 womensfitness.co.uk | October 2014

BATCH Combine a can of COOK salmon with 1 small sweet potato, 50g garden peas and 1 small diced onion.

Add a handful of coriander.

Shape into two patties and shallow fry in 1tsp coconut oil.

Serve with steamed kale

HAWAIIAN SALAD

SPINACH OMELETTE

Beat 2 eggs and ladle into a pan.

Add 100g spinach when almost set and serve with a green salad

NUT-TOPPED SALMON

Spoon 1tbsp crushed mixed nuts over a salmon fillet and grill. Serve with unlimited steamed green vegetables

CAJUN-STYLE CHICKEN AND VEGETABLES

Cut a chicken breast fillet into strips and sprinkle 1tsp Cajun spice mix over it. Grill in the oven and serve with a mixed bean salad. Combine half a can of mixed beans with five cherry tomatoes, half a diced red onion and half a diced green pepper

BEEF BURGERS WITH GREEN VEGGIES

DINNER IDEAS PESTO SPAGHETTI

Finely grate 2 courgettes into ‘spaghetti’ and combine with 50g snow peas and 100g spinach. Stir in 1tbsp pesto sauce

STEAMED COD WITH SWEET POTATO FRIES

Steam 1 cod fillet and roast 1 sweet potato cut into fries.

Serve with a green salad

LEBANESE MEZZE

BATCH

Place 100g lamb COOK mince in a bowl with 1 chopped onion, 1 minced garlic clove and a handful of mint. Shape into small balls, dip into a beaten egg and grill. Serve with 1tbsp houmous and a salad made from a handful

Place 100g lean beef mince in a large bowl, along with 1 chopped onion, 1 minced garlic clove BATCH and 1tsp mixed herbs.

COOK Shape into two patties, dip into a beaten egg and grill. Serve with 150g steamed kale and 50g mangetout

of parsley, 1 cubed tomato and 50g cucumber dressed in lemon juice

ITALIAN PASSATA CHICKEN WITH GRILLED VEGETABLES

Grill one chicken breast on a bed of courgettes, aubergine and vine tomatoes. Stir in 1tbsp tomato passata sauce over the ingredients before placing in the oven

ASIAN STIR-FRY

Finely grate 1 large carrot into a bowl. Sauté half a bag of stir-fry vegetables with 1tbsp soya sauce and a squeeze of lime. Place on top of the carrots and serve

BEAN CASSOULET

Simmer half a can of BATCH COOK mixed beans with an onion, garlic clove, half a tin of chopped tomatoes, 100g spinach, 1 chopped carrot, 100g butternut squash and 1tsp mixed herbs

TUNA AND VEGGIE PASTA BAKE

Cook 50g wholemeal pasta. In a separate pan, sauté 1 diced yellow pepper, 2 plum tomatoes and a handful of spinach. Add a whole can of tuna to the ingredients and combine everything with the pasta.

Finally, scatter about 50g Parmesan over the top of the pasta and place in the oven on a low heat until the cheese has melted into the bake

LOW-GI SHEPHERD’S PIE

In a frying pan, sauté 100g lean beef mince with 1 chopped onion and 1 minced garlic clove.

BATCH COOK Add about half a can of chopped tomatoes and 1 diced carrot. Add a dash of balsamic vinegar to the mix and spoon into an ovenproof dish.

Spoon the mashed sweet potato over the top and cook in the oven until it’s browned.

SNACK IDEAS HALF A PUNNET OF BLUEBERRIES AND 2TBSP CASHEW NUTS SMALL POT OF YOGHURT WITH 100G STRAWBERRIES 5 CHERRY TOMATOES AND 2 SLICES OF CHEDDAR CHEESE UNLIMITED CUCUMBER STICKS WITH 2TBSP GUACAMOLE 2 SLICES OF CANTALOUPE MELON WRAPPED IN 2 SLICES PARMA HAM UNLIMITED CELERY STICKS WITH 2TBSP COTTAGE CHEESE 1 LARGE ORANGE AND 2TBSP ALMONDS UNLIMITED CARROT STICKS WITH 2TBSP HOUMOUS 2 PLUMS AND 5 MACADAMIA NUTS 1 PEAR TOPPED WITH 1TBSP ALMOND BUTTER

October 2014 | womensfitness.co.uk 65

EAT SMART,

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‘Bee pollen is a rumoured fave of Victoria Beckham and is one of the most complete superfoods around’

Supercharge your diet!

H

ere at WF we love a good superfood.

Over the past few years we’ve seen some amazing powerhouses of nutrition – from acai berries and chia seeds to blueberries and baobab. And they’re all packed to the rafters with goodness.

‘Superfoods immediately increase the nutrient content of any meal that they are added to,’ says Lola Biggs, dietician at Conscious Food

66 womensfitness.co.uk | October 2014

(consciousfood.co.uk) ‘In a modern society in which we are bombarded with damaging oxidation, superfoods help to mop up and prevent further damage to our bodies.’

You may think you’ve seen and heard it all when it comes to superfoods, but we’ve unearthed a few more of these hard-working beauties to broaden your ingredient horizons and help you get your fill of the best nutritional goodies out there.

MORINGA

The Moringa tree is often referred to as the ‘miracle tree’ thanks to its amazing medicinal properties. ‘Well-known in the East as the Divine Tree, until now the Moringa has been somewhat of an unknown treasure to Westerners,’ says Lola.

‘Its gram-for-gram nutritious content is what defines it as a superfood, holding seven-times more vitamin C than oranges, twice the protein and

triple the calcium of milk, as well as an unprecedented array of other key nutrients.’

So how do we access all this goodness?

Well, the Moringa tree produces a nutrientpacked leaf powder, which can be used in smoothies and juices, as well as a seed oil that is most often used in beauty products.

BUY IT: Minvita Moringa Superfood Powder, £19.99, auravita.com EASY TO INCLUDE IN YOUR DIET? ✪ ✪ ✪ ✪ ✪

WORDS: ELLIE MOSS WORDS: SHUTTERSTOCK

Check out our pick of the best new superfoods on the block and the tastiest recipes to add them to

CHAGA POWDER

This antioxidant powder comes from the fungus family. Traditionally used in Siberia to boost health, it’s now grown across the world. ‘Chaga is a type of mushroom hailed for its amazingly unique anti-inflammatory benefits,’ explains Lola.

‘It’s often used for its medicinal properties and, by adding this gem to our diets, we can benefit from its myriad phytonutrients, which slow the ageing process and improve our health.’ If you want to crack your coffee habit, try chaga – it can be used in the same way (just add hot water) and it makes a wonderful substitute.

BUY IT: Chaga Powder, £21.50, buywholefoods online.co.uk EASY TO INCLUDE IN YOUR DIET? ✪✪✪✪✪

JICAMA

This turnip-like root veggie (sometimes called a yam bean) is sweet and crisp and a great addition to your diet – plus it’s easy to incorporate into your meals. ‘As a starchy root, jicama works best as an alternative to potatoes or carrots, improving the nutrient content of the meal and sprucing up tired old recipes,’ says Lola. ‘A fresher, lighter option is to grate and mix with a little extra virgin olive oil and lime juice – a perfect addition for salads and stir-fries.’

BUY IT: They’re pretty tricky to get hold of, but good whole food stores should stock them. Try Whole Foods Market and Planet Organic.

EASY TO INCLUDE IN YOUR DIET? ✪ ✪ ✪ ✪ ✪ (if you can find it!)

COLOSTRUM POWDER

Colostrum is the milk created straight after a cow gives birth and it’s thought to be a great immunity booster

– especially for those putting their bodies under a lot of stress, such as athletes. Don’t have your own herd of cows out back?! Don’t worry, this superfood comes in a powdered form that can be added to smoothies and shakes. ‘Until now it was used primarily by athletes due to its ability to boost the immune system when under physical stress. Colostrum has a unique nutritional profile with healing and anti-ageing benefits,’ says Lola. ‘Furthermore, it promotes healthy gut flora and enhances the gut lining, and anything that’s good for your gut is good for you!’ And this makes it particularly good for athletes – or regular exercisers – who experience gut issues (such as runner’s trots) when working out.

BUY IT: Ultra Colostrum, £23.49, myprotein.com EASY TO INCLUDE IN YOUR DIET? ✪✪✪✪✪

KELP

A jam-packed nutrient hit, kelp will really give your diet a boost. ‘The naturally deep-green colour of kelp is a huge indicator of its health benefits,’ says Lola.

‘The dark pigment denotes high levels of phytonutrients – the body’s natural soldiers in the fight against ageing.

Kelp is also a rich source of selenium, magnesium and iodine, which all support stress management and help to regulate one’s metabolism.’ It’s also a good option if you’re looking to drop a few pounds. ‘Incorporating kelp into your diet will ensure your body has everything it needs to improve weight management and fight the damage caused by ageing,’ adds Lola. But be careful to take the correct dosage/amount.

Overdosing on some of

kelp’s nutrients, such as iron, could pose health problems, so always read the label and consult your GP before taking a new supplement.

BUY IT: Higher Nature Ocean Kelp, £6.70, highernature.co.uk EASY TO INCLUDE IN YOUR DIET? ✪ ✪ ✪ ✪ ✪ (it’s only really available as a supplement)

BEE POLLEN

A rumoured fave of Victoria Beckham – she even tweeted about it – and one of the most complete superfoods around, bee pollen should definitely beeee (sorry!) at the top of your shopping list. It’s available in small granules in yellows, oranges and browns that look a little bit like tiny lentils and can help to boost energy.

‘Keep it raw to preserve as many nutrients as possible,’ says Lola. ‘In general, bee pollen tends to have a slightly sweet, slightly floral taste, which perfectly complements cinnamon and nutmeg.’

It’s a great addition to breakfasts from yoghurt to porridge or muesli.

‘Try a half-teaspoon topping on your breakfast, whether peanut butter on toast or an oaty Bircher muesli for an extra-healthy dimension,’ suggests Lola. ‘It’s also great when mixed into your salad dressings or added to a green smoothie. Be creative with this sweet goodness and you’ll reap its unique health benefits.’

There is a word of warning, though. ‘If you’re allergic to bees and honey, you’re probably allergic to bee pollen too, so please use caution and common sense,’ adds Lola.

BUY IT: Bee Pollen, £10.99, greens organic.co.uk EASY TO INCLUDE IN YOUR DIET? ✪✪✪✪✪

Delicious and nutritious!

Try these super-tasty superfood recipes courtesy of Naturally Sassy (naturallysassy.co.uk) GREEN GODDESS SMOOTHIE WITH MORINGA POWDER Serves 2 ● 1 frozen banana ● ½ mango ● 35g cashew nuts ● 1 large handful each of

spinach and kale ● 2tsp Moringa powder ● 240ml coconut water

or dairy-free milk

1

1 2

Preheat the oven

to 175°C/350°F/

Gas Mark 4.

In a bowl, combine the chia seeds and

the water and leave to stand for 15 minutes.

3

In a blender, mix the

melted coconut oil,

medjool dates, bee pollen, pecan butter,

dairy-free milk, maple syrup and blend until

Add all ingredients

smooth – don’t worry

to your blender,

if it’s not 100 per cent

and blend away!

smooth, a few little pieces of dates and bee pollen

HEALTHY SUGARFREE CHOCOLATE BROWNIES WITH BEE POLLEN

brown rice flour, salt

● 50g chia seeds

and cacao powder.

● 180ml water ● 80ml coconut

oil, melted

add to the texture!

4

In a bowl, combine the baking powder,

5

Pour the mixture out

of the blender and

combine with the flour,

● 110g Medjool dates

salt, baking powder

● 3tbsp bee pollen

and cacao and add the

● 230g pecan butter*

soaked chia seeds.

● 120ml dairy-free milk ● 80ml maple syrup ● 1tsp baking powder

6

Put into a lined tray

(about 5cm thick is

ideal), and put into the

● 50g brown rice flour

preheated oven for

● 50g-75g cacao powder

around 35 minutes or until

*For the pecan butter,

you can insert a knife into

place 115g pecans into

it and it comes out clean.

a food processor and blend until smooth,

7

Take it out of the oven

and leave to cool.

then repeat with

Cut into small squares

another 115g pecans.

and serve up!

October 2014 | womensfitness.co.uk 67

EAT SMART,

feel great!

8

TUMMY-LOVING

Need some help easing digestion?

This stomach-soothing yoga sequence will do just that

W

Beginner: 4 steady inhales and exhales Intermediate: 6 steady inhales and exhales Advanced: 8-12 steady inhales and exhales

WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: KATE IMOGEN, WATHLETIC.COM CLOTHING: LIJA BRA, £40, LIJASTYLE.COM; LIJA LEGGINGS, £69, LIJASTYLE.COM KIT: MAT, PHYSICALCOMPANY.CO.UK

hether you’re having tummy problems or just want a helping hand getting your digestive system in tip-top shape, this calming yoga sequence from Naomi Costantino (naomicostantino.com) can help.

‘The first part of the sequence gets your energy and blood moving around the body,’ she says. ‘The sequence then focuses on twist and compression poses around the abdominal and digestive area.’

Performing this sequence regularly will allow the body to flush toxins and stimulate the digestive organs.

Plus having a relaxing aspect to your exercise routine is important to keep the digestive system healthy, as it’s often linked to emotional wellbeing.

‘This is why we finish the sequence with relaxing poses that enable us to release the tension that can give us the gripping anxious feeling in the tummy,’ Naomi adds.

HOW TO DO IT Perform each yoga pose once following the breathing guidelines for your level below.

68 womensfitness.co.uk | October 2014

DOWNWARD FACING DOG Technique ● Start on the floor on your hands and knees. Place your knees below your hips and your hands slightly forward of your shoulders.

Spreading your hands, index fingers parallel, tuck your toes under. On an exhale breath lift your knees away from the floor. ● Try to keep the knees slightly bent and the heels lifted away from the floor.

This allows the spine to fully lengthen. Then slowly lift your sitting bones up toward the ceiling. ● With your next exhale breath, push your thighs back and allow your heels to stretch toward the floor as

the knees start to straighten. Pull up the front thighs to protect the knee joint and take the emphasis of the pose into the back of your body, away from the shoulders and the wrists. ● Engaging through the upper outer arms, allow your shoulders to gently draw away from your ears creating plenty of space for the neck. Position your head between your upper arms to avoid it hanging down. Breathe deeply for the allocated number of steady inhales and exhales for your level before moving slowly into plank position for the next pose in the sequence.

SAFETY TIP

Don’t let your shoulders collapse forward – draw them between your shoulder blades

FOUR LIMB STAFF Technique ● Begin in plank position, with your wrists lined up underneath your shoulders and extend back through the heels. Draw your pelvic floor upward and your navel toward the base of your lower back – this keeps your core engaged and body supported. ● On the inhale, lengthen and extend through your body.

Then, as you exhale, bend at your elbows to lower your

body slowly toward the floor keeping your elbows drawn in to the side of your waist. You want to create a 90-degree right angle at your elbows when fully in the pose. Hold for the allocated inhales and exhales for your level. ● Then, keeping your thighs lifted off the floor and without collapsing onto your stomach, slowly move forward into the next pose.

UPWARD FACING DOG Technique ● Either move into this pose from Four Limb Staff pose or begin lying face-down on a mat.

Lengthen your legs back and bring your palms to the side of your waist with a slight bend at your elbows. ● On the inhale, press your hands into the floor, lift your chest and straighten

the arms. As you do this allow the tops of the thighs to lift and keep the bottom muscles relaxed. ● As you exhale, tuck your toes underneath you and step back into Downward Facing Dog. Hold for the allocated number of inhales and exhales.

SEATE D SPINAL TWIST Technique ● Sit on the floor folding your left

leg underneath you while bringing your right foot to the outside of the left knee – be mindful to keep both sitting bones in contact with the floor. ● Place your right hand behind you for support. As you inhale, lift your left arm over your head, lengthening the spine.

Exhale as you twist, and place

your left elbow on the outside of your right knee. ● Gently take your gaze toward your right shoulder, then inhale to lift through the spine and exhale to twist a little bit deeper. Breathe here for the allocated inhales and exhales for your level. ● On your last exhale release the twist, reverse the legs and repeat on the other side.

October 2014 | womensfitness.co.uk 69

EAT SMART,

feel great!

REVOLVE D CHAIR

‘Relaxing poses enable us to release the tension’

Technique ● Stand with your feet

together, with your big toes touching. Inhale and raise your arms above your head, then exhale as you bend your knees, bringing your hips and bottom toward the floor. ● Draw your shoulder blades back and down as you keep reaching up through the arms. Imagine your tailbone is long, lengthening down to the floor, and try to pull your lower ribs in. ● Bring your hands together into prayer at your heart centre and then twist your torso towards the right.

Place your left elbow on the outside of your right knee but try to make sure the pelvis is still balanced by checking that both your knees are lined up. ● Breathe into the pose for the allocated inhalations and exhalations for your level, and try to be aware of keeping your weight in your heels and your stomach drawn back toward the base of the spine. Release and repeat on the opposite side.

TRIANGLE Technique ● Begin standing up straight,

then step your right foot back approximately 3 feet.

Make sure both your hip bones face forward, adjusting your feet accordingly – your right foot may need to turn out slightly toward the side of your mat.

Keep both heels in line. ● Place your right hand on your hip and, as you inhale, draw your left arm overhead.

Feel the length of the spine as you draw your shoulder blades back and down. ● As you exhale, hinge forward at the waist, leading with the

left arm. Keep the spine long and bring your left hand to rest on your left shin or the floor on the outside of the left foot. From here, if you feel steady and supported, lengthen your right arm, reaching through the fingertips to the ceiling. ● Keep lengthening and reaching for the allocated inhales and exhales. You could look up towards your right hand for a deep twist and more opening through the chest. On your last exhale look down to your left foot and inhale as you lift up.

Repeat on the other side.

FORWARD FOLD Technique ● Start sitting on your mat with both legs stretched out in front of you. As you inhale, stretch your arms up over your head, creating length through the spine. ● As you exhale, lengthen your breath and reach forward from the hips folding your 70 womensfitness.co.uk | October 2014

torso over your legs. ● Rest your hands on your

shins – or even your toes if you can. If you want to help your body get deeper in the pose, try placing a strap around your feet and hold on to either end. ● Allow yourself to breathe and relax here for 1-3 minutes.

CORPSE Technique ● Lie on your back, with your feet slightly wider than hip-width apart. Lift your pelvis and lengthen your tailbone away to create space around your lower back. ● Take your arms slightly wider than shoulder-width apart. Be conscious of sliding the shoulders away from the ears, creating a long neck and expanding through the chest to create

some space in the front of the body. ● From here allow your body to feel heavy into the floor.

As your body relaxes the muscles begin to digest the work they have just done and release. Practise moving into deeper states of stillness as your mind follows the rhythm of your inhale and exhale breath. ● You can stay here for as long as feels good for you. But don’t nod off!

Features 72 Putyourhandsup! // 75 AmeliaRopeshareschoccysecrets // 76Dresstoimpress

PICTURE: SHUTTERSTOCK

STEP UP

This month we’re talking volunteering! From helping out at your local sports club, to manning a big event, giving up your time to help others can be a rewarding experience. Plus, we chat to chocolatier Amelia Rope about striking a healthy balance and check out the latest gym luxe looks.

October 2014 | womensďŹ tness.co.uk 71

F E A T U R E S

PASS IT ON

VOLUNTEER FOR

SPORT

Want to share your passion for exercise and make a real difference to others? Be a sports volunteer, says Gabrielle Nathan

C

onsidering giving up some of your (precious) free time for a good cause but not sure what to do?

Here’s some food for thought. A recent survey* found that those who volunteer in sport are less likely to feel unhappy or depressed and are 15 per cent less likely to worry than those who have never volunteered in sport. Plus, sporting volunteers are more likely to have high self-esteem, with 88 per cent (of those who volunteer) saying they have a lot to be proud of and nearly as many stating that their life ‘has meaning’.

Sounds good, doesn’t it? And the great news is it’s never been easier to donate some of your free time to help others get fit thanks to the legacy of the 2012 Olympics and Paralympics, which generated a number of sports-based volunteering organisations in the UK.

72 womensfitness.co.uk | October 2014

The largest is Join In (joininuk.org), a charity that connects grassroots sports clubs with volunteers from their local communities – they match people to fun, interesting and rewarding volunteering opportunities at clubs in their area.

Clubs looking for helpers can post messages online, while would-be volunteers can enter their postcodes to find suitable opportunities nearby.

It’s a brilliantly simple idea that makes it easy for women like us to give up our time – and talents – for a cause that’s close to our hearts: giving others the chance to try and play different sports. As Rebecca Birkbeck, CEO of Join In, explains, ‘We aim to inspire volunteers to engage with their local sports clubs, helping to meet the needs of their local communities and encourage more people into sport as a way to lead happier, healthier lives.’

SOMETHING FO R E VE RYO N E

The even better news is you don’t have to be a record-breaking athlete to help. Positions in local sports clubs vary and include fundraisers, treasurers and event organisers.

There are plenty of opportunities to help in other ways, too, such as prepping snacks for players, driving teams to away matches or collecting subs. ‘Each club is different – there’ll always be a way that you can lend a hand, so make sure you let your chosen club know about all your talents and skills, even the nonsporty ones,’ says Rebecca. Of course, if you are an accomplished sportswoman and want to give up your time to train budding athletes, there are coaching opportunities available – though these will require a regular commitment.

But even if your hectic schedule only allows for an hour a week on

different days, you can still get involved. ‘Volunteering in sport doesn’t have to mean a big commitment. Whether you can spare a few hours every other weekend, are more available on weekdays or just want to help out on an ad-hoc basis, you can find the right opportunity to fit around your life,’ enthuses Dave Moorcroft, Join In’s director of sport and former 5,000m world record holder.

Volunteers can work at a one-off event, for example, stewarding at a Park Run event, in the evenings or throughout the school holidays.

And who knows? You might find yourself helping a future Olympian, as Dave explains: ‘Every athlete is supported by hundreds, often thousands, of people who give up their time to help. Volunteers are an essential part of an athlete’s success, and something they remain grateful for.’ So what are you waiting for?

‘IT’S NEVER BEEN EASIER TO D O N AT E S O M E O F YO U R F R E E T I M E TO H E L P OT H E R S GET FIT THANKS TO T H E L E G AC Y OF THE 2012 O LY M P I C S A N D PA R A LY M P I C S ’

Reap the rewards Volunteering in sport doesn’t only benefit athletes. It can also help volunteers to make new friends, find the inspiration to start a business, overcome shyness and beat depression, as these women discovered

PICTURE: SHUTTERSTOCK *INDEPENDENT ONLINE SURVEY BY DELTA VALUE AND MORAR RESEARCH IN APRIL 2014 INVOLVING OVER 2,500 RESPONDENTS FROM VARIOUS BACKGROUNDS (CLUB MEMBERS, VOLUNTEERS AND GENERAL PUBLIC)

‘I’vegaineda ‘I’ve senseofpride and andmetthe Prim rimeMinister’ Toni-Ann Murphy, 27, a student from Croydon ‘Through volunteering, I’ve gained a sense of pride, knowing that I’ve done something (albeit sometimes small) for someone else. It’s a great feeling knowing that you’ve helped someone just by giving your time.

I’ve also gained a network of other young people who are equally as interested in making an impact in communities. Sports clubs make a huge difference as they bring people together and promote health and wellbeing. It gives young people something constructive to do and offers people of all ages the opportunity to try new sports and learn new skills.

One of the highlights so far has been meeting Prime Minister David Cameron in Downing Street.’

‘I’veovercomemy

panicattacks’

Caroline Lorenzo, 48, a customer support administrator from Dartford ‘I suffered panic attacks when I split up with my husband and couldn’t travel on trains anymore, but – through volunteering – I’ve actually been able to tackle my fear.

Knowing others are relying on me to help run events gives me the strength to overcome my aversion and, although I’m still anxious, I don’t shy away from it anymore.

Since November 2012, I’ve logged over 300 hours of volunteering and along the way I’ve made some really great friends. I’ve even been chosen as a Queen’s Batonbearer for the Kent leg of the Commonwealth Games Queen’s Baton Relay in celebration of my volunteering and I couldn’t be prouder.’

‘I’verediscovered apositive outlookonlife’

Jumaima Ede, 32, a customer advisor from Manchester ‘I used to do athletics, but had to stop because of health problems – I developed a blood clot in my brain and was no longer able to participate.

Volunteering for a club allows me to stay fit and active, remain involved in sport and give back what I took from volunteers when I was a participant. Helping people is my passion and seeing people enjoying themselves and being happy makes me happy.

Volunteering has helped me put my problems into perspective; working with people from lots of different backgrounds and with different needs has inspired me to overcome my own challenges and forget my health issues. It keeps my spirits and emotions high and gives me a positive outlook on life.’

‘Volunteering hashelpedme overcomeshyness’ Honey Kaabipour, 27, a student from Manchester ‘I am incredibly shy and often avoid speaking to new people so I chose to take up a volunteering role as a way of meeting new people and increasing my confidence.

Volunteering has really improved my social skills; I have to interact with people of all ages and from different backgrounds.

Now, I’m confident approaching people and feel like a new person!’

FOR MORE INFORMATION Want to get involved with Join In? To find local sports volunteer opportunities in your area, visit Joininuk.org.

You could also check out do-it.org.uk or volunteering. org.uk for a huge range of volunteering opportunities in the UK and abroad.

October 2014 | womensfitness.co.uk 73

F E A T U R E S

FITNESS HE ROINE

A

s a former Masterchef competitor and now head of her own chocolate business, Amelia Rope knows food.

We chat to the choccy queen about getting into business, scoffing the goods and embracing a healthy lifestyle.

Amelia surrounded by her work! Yum!

Fave workout tune?

Eye Of The Tiger

by Survivor!

Make-up bag essentials?

Nars glittery black eye pencil Three desertisland must-haves?

Fresh drinking water, chocolate kept in a chiller (!), outside communication once a week

‘Iwasploughing through100gof chocolateaday’

Chocolate entrepreneur Amelia Rope tells us how she manages to strike a healthy balance chocolate bars. A commission from Patrick Reeves (a dear friend and mentor and cofounder of sofa.com who died of cancer early this year) – for 1,000 bars to go out with sofas – and six weeks’ notice helped propel me to where I am now. I was also lucky the first store I approached, Selfridges, loved my chocolate bars and launched me.

Was it tough starting your own company?

I don’t have a business partner or assistant so at the end of the day every decision is mine to make.

Every day is a challenge and every day I grow. At times I have gone to bed in tears, and at times I feel under such pressure it is like carrying the heaviest weights imaginable. Without a sounding board who knows me I have times where I look up to heaven and ask Patrick to jump down and guide me! But every job can be tough whether it is your own business or you’re employed. I have freedom and that’s worth it.

We hear you’re a fan of eating healthily and keeping fit, too?

I live mainly off a ton of green vegetables, salad, nuts and seeds and then either lean meat, chicken or fish – my weakness is goat’s cheese! I go to the gym most days – not only for physical fitness but mental fitness, too. It is a time for me, and it’s often when inspiration or clarity of thought happens. I also do a bit of yoga and walk as much as possible to meetings.

Is it hard to balance being healthy with running a chocolate business?

Yes! I was ploughing through 100g of chocolate a day, but I have now weaned myself off to about 50g. The other reason I try to be healthy is that I can end up working very long days, which can lead to me becoming run down. I was not very good at that, but losing Patrick this year and another dear friend within eight weeks of each other was the wake-up call I needed.

TWEET

@ameliarope What’s your favourite part of your job?

The people I meet and the places I find myself in through running my businesss. I also love creating new recipes, designing packaging and marketing.

Which is your favourite product?

I love them all, but I suppose I eat the most of Pale Hazelnut & Sea Salt, Dark Hazelnut & Sea Salt, Dark Coffee Bean, Dark Raspberry and my utter sin is White Edition 03.

What’s next for you?

I have two exciting new products to add to my range for the autumn. Both will be made in Colombia, which means the Colombian people benefit.

Usually they sell their beans to chocolate houses that make couverture [chocolate] outside of their country. They therefore lose so much revenue potential.

Having the whole product made there will mean they make the couverture, coat the products and then ship them to me to sell. I also hope to push the brand further globally, take on an assistant and do a documentary that I’ve been dreaming about.

G E T I N V O LV E D

You can buy Amelia’s chocolate at ameliarope.com and in Whole Foods and Selfridges.

Or make your own with leiths. com or thechocolatetart.co.uk

October 2014 | womensfitness.co.uk 75

WORDS: ELLIE MOSS PICTURES: SHUTTERSTOCK

How did you get into making chocolate?

It was a total accident! I went to Valrhona [a French luxury chocolate manufacturer] for a five-day course and was mesmerised by what chocolate was all about and how good quality chocolate was so different from eating everyday

chocolate. My main aim was to become a food journalist and when meeting a food editor I took some of my chocolate truffles. They seemed to love them and propelled me onto the TV programme Market Kitchen to coat and dip truffles. From there I made my unique crystallised flora, which I sent to every food editor and was amazed to get a mention in The Telegraph’s Stella magazine.

However, my route to market was

Fast talk

LUXE FASHION

● Bomber, £60, Puma ● Joggers, £30, Puma ● Shoes, £120, adidas

76 womensfitness.co.uk | October 2014

THE STYLE SESSIONS Add a touch of glamour to your workouts in the latest catwalk-inspired pieces P H O T O G R A P H Y : S I M O N TAY L O R S T Y L I N G : J O A N N A K N I G H T, E L L I E M O S S MAKE-UP: ALISHA BAILEY MODEL: ROSIE , NEVSMODELS.CO.UK

October 2014 | womensямБtness.co.uk 77

LUXE FASHION

78 womensďŹ tness.co.uk | October 2014

Opposite page ● Top, £120, adidas

by Stella McCartney ● Shorts, £52, adidas by Stella McCartney This page ● Crop top, £115, Charli Cohen ● Jacket, £250, Lucas Hugh ● Leggings, £145, Hey Jo ● Shoes, £60, K-Swiss

October 2014 | womensfitness.co.uk 79

LUXE FASHION

Opposite page ● Jacket, £275, Charli Cohen ● Leggings, £75, Bodyism This page ● Bra top, £55, SukiShufu ● Leggings, £280, Lucas Hugh ● Shoes, £85, Nike

80 womensfitness.co.uk | October 2014

October 2014 | womensďŹ tness.co.uk 81

LUXE FASHION

● Gilet, £130, Odlo ● Top, £20, Neon Rose ● Leggings, £140, EMU (just seen)

STOCKISTS

adidas, adidas.co.uk Bodyism, bodyism.com Charli Cohen, avenue32.com EMU, emuaustralia.com Hey Jo, hey-jo.co K-Swiss, kswiss.co.uk Lucas Hugh, lucashugh.com Neon Rose, bankfashion.co.uk Nike, nike.com Odlo, snowandrock.com Puma, asos.com SukiShufu, sukishufu.com

82 womensfitness.co.uk | October 2014

HEALTH

84 The lowdown on breast cancer // 89 Too sick to work out?

92 Clever healthy living combos // 94 Control your cholesterol

WORDS: ELLIE MOSS PICTURE: SHUTTERSTOCK

MED KNOWS BEST?

Adding a little Mediterranean influence to your diet could be a great way to boost your health. According to research in the BMC Medicine journal, extra virgin olive oil can help reduce the risk of heart disease in those at high risk. Drizzle over your salads for best results. And there’s more! A second article in BMC Medicine suggests that the polyphenols found in red wine are associated with an overall lower mortality risk. What better excuse for a glass of vino?

October 2014 | womensďŹ tness.co.uk 83

HEALTH

: TAKE ACTION

Be breast aware

October is Breast Cancer Awareness Month, so we take a closer look at who it can affect and the symptoms to look out for

D

espite years of research, campaigning and fundraising, breast cancer is still the most common type of cancer in the UK. So it’s only right that we dedicate a month out of the year to raise awareness, look at what can be done to prevent it and to spread the word on how to recognise it sooner.

Breast cancer is often seen as a hereditary disease, but the truth is that most cases still occur in those without a family history, and can be down to a number of factors like environment and lifestyle. ‘If you were born in the developed Western world in the 20th or 21st century, then your background risk of breast cancer is around a one in 10 chance, regardless of your ethnic background or family history,’ says Dr Lester Barr, chairman of Genesis Breast Cancer Prevention (genesisuk. org). While nothing can be done to make you immune to breast cancer, there are ways of lowering your risk, and bringing these facts to the surface

84 womensfitness.co.uk | October 2014

can certainly help people to spot the disease more effectively and get them diagnosed earlier.

WHAT IS IT AND WHO CAN IT AFFECT?

You might be aware that breast cancer, like all forms of cancer, develops when cells begin to grow and multiply uncontrollably. But you may not be aware that there isn’t just one type of breast cancer – there are different types and various ways to treat it. ‘The types vary as to whether or not someone is sensitive to oestrogen and progesterone and/or to the protein HER2,’ explains Dr Barr.

‘Within each of these major types of breast cancer, there are lots of sub-types, too, and knowing exactly what someone has allows specialists to choose the right treatment.’

Being the most common type of cancer in the country, its victims are widespread, and diagnosis is usually down to a mixture of factors –

although having a family history certainly can make you prone. ‘Breast cancer is caused by a combination of the genes you’re born with, the environment in which you’re brought up in and certain lifestyle factors,’ says Dr Barr. ‘Some families seem very prone to breast cancer. It’s worth exploring your family history and, if that applies to you, consider asking for a referral to a genetic specialist.

Research undertaken by Genesis and others has discovered that women with no family history at all may still be prone to breast cancer because of inherited genes or gene fragments called SNPs [pronounced snips].’

Environmental and lifestyle factors certainly get less of the spotlight when it comes to cause, but, unfortunately, they can also be to blame. Leading a healthy lifestyle through exercise and a good diet that avoids processed foods will help reduce your risk.

‘If you’re taking the oral contraceptive Pill in your mid to

CHECK YOURSELF

● Run a soapy hand over each breast and up under each armpit in the shower or bath. ● Look at your breasts in the mirror, too. Move your arms around to see your breasts from every angle.

LOOK OUT FOR:

late-thirties, consider using a nonhormonal alternative, and limit your alcohol intake to three units per day [but always try to have two alcoholfree days per week],’ adds Dr Barr.

WHAT CAN I DO?

As well as checking your family history to see if your risk is higher, eating well and exercising regularly and being vigilant about checking your breasts is key to keeping well. ‘Have regular breast check-ups – the NHS offers breast screenings to women from age 47-50 upwards, and younger if you have a family history,’ Dr Barr advises.

You can also look out for warning signs yourself. The most common sign is a lump in the breast, so make sure you use the guide in our Check Yourself box to regularly keep an eye on things. But there are some other symptoms to keep in mind, too: ‘Stay aware of nipple inversion, bleeding from a nipple, a change in the shape, contour or texture of the breast skin, a lump under the arm, inflammation of the breast and occasionally pain,’ adds Dr Barr. If you notice any of these symptoms, speak to a doctor as soon as possible.

‘Diagnosis is usually down to a mixture of factors – although having a family history can make you prone’

● A change in the size, outline or shape of your breast, especially when you move your arm or lift your breast. ● A change in the look or feel of the skin, such as dimpling. ● Any discomfort or pain in one of your breasts. ● A new lump, thickening or bumpy area in one breast or armpit that’s different from the same area on the other side. ● Nipple discharge that’s not milky. ● Bleeding from the nipple. ● A moist, red area on the nipple that doesn’t heal easily. ● Any change in nipple position. ● A rash on or around the nipple.

October 2014 | womensfitness.co.uk 85

HEALTH

: TAKE ACTION

THE EXPERIENCE When Sandra Barrett was diagnosed, her daughter, Jade, who works at The Clatterbridge Cancer Centre in Merseyside, knew the effects of breast cancer all too well. With each other’s support and the wonderful work done by the charity, they both came out the other side to tell their story SANDRA SAYS:

‘I noticed a lump when I was swimming and made an appointment the following day.

I was referred for a mammogram and biopsy that Thursday and, the following week, the results told me I had cancer, and I was told what treatment I would need.

I remember the initial feeling of shock and numbness. I’d always been healthy and active and never thought it would happen to me. I was most worried about telling other people. It was my daughter Jade’s birthday that weekend so we decided to hold off until the Monday.

I think I always felt positive. Facts and figures scared me, but I’d also heard success stories and felt encouraged by them. I never doubted I’d come out the other side.

I opted to have my treatment at The Clatterbridge Cancer Centre where Jade worked. She’d drive me in and then I’d cycle home – I kept thinking if I was fit enough to do that then I’d be fit enough to beat the cancer. Jade and I even ran the Abersoch 10K during treatment, which was a great distraction.

I’ve had three years in the clear now and feel great. Since finishing my treatment, I’ve cycled from Vietnam to Cambodia with my best friend Elaine, and we raised over £4,000 for The Clatterbridge Cancer Charity. It was such an incredible experience for us both.’

JADE SAYS:

‘Finding out Mum had breast cancer was heartbreaking. I work at The Clatterbridge Cancer Centre in the

charity office and being here you see some incredibly positive outcomes of treatment, but of course you do see the other side of the coin as well, which made it difficult to cope with.

Doctors said that Mum had one of the most aggressive forms of breast cancer, but I only saw her cry once in the whole three years! She had an operation to remove the lump and then six months of chemotherapy, followed by 10 weeks of radiotherapy. As a family we struggled to see Mum lose her hair, be completely drained of life and fighting nausea.

However, the difficult days were outnumbered by the good days, and throughout it all, Mum continued to act like Wonder Woman,

holding all the family together.

She was determined the cancer wouldn’t beat her and stayed upbeat the entire time.

She’d cycle 18 miles home after every appointment – pretty awe-inspiring!

Three years on, Mum’s mammograms are coming through clear and she’s back to herself. She’s had reconstructive surgery and is fit and active.

She’s a shining example of bravery and courage, and deserves a medal for helping us as a family through the most awful time, when it should’ve been us helping her.

She’s an inspiration to women and deserves recognition for her bravery as a cancer patient, her charity work as a fundraiser and just for being Mum!’

NEED TO KNOW

● According to the NHS, around 50,000 women get breast cancer each year in Britain alone. ● 80% of those diagnosed are over 50, but younger women can get it, too. ● 1 in 9-10 women are affected by breast cancer in their lifetime. ● If detected in its early stages, there is a good chance of recovery. ● The chance of cure for someone found to have breast cancer on routine screening can be as good as 9 out of 10.

DO YOUR BIT Want to know how you could give a helping hand to those affected by breast cancer? Check out these useful links for ways to get involved.

Breakthrough Breast Cancer ● breakthrough.org.uk

Breast Cancer Care

Clatterbridge Cancer Centre ● www.clatterbridgecc. nhs.uk Sandra and Jade stayed active together to push through the hard times. From running to cycling, they’ve done it all in the name of charity!

Genesis Breast Cancer Prevention ● genesisuk.org

NHS ● nhs.uk

86 womensfitness.co.uk | October 2014

WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK

● breastcancercare. org.uk

Enter the Brighton Marathon for just ÂŁ20!

Sunday 12 April 2015 We’re one of the official charity partners for the Brighton Marathon 2015 and we want you on our team to support disabled people and their families.

scope.org.uk/brightonmarathon 10662 Scope is a registered charity, number 208231. Copyright Scope August 2014

30 MAY 2015

actionforcharity

women cancer RIDE THE NIGHT Cycle 100km through the night in London and raise funds to fight breast, cervical and ovarian cancers.

The first women-only night ride has raised nearly £1m. This event sold out in 10 weeks last year so please register now to avoid disappointment.

For more information and to register online:

www.actionforcharity.co.uk 01590 677854 events@actionforcharity.co.uk

PLACES LIMITED

TO TA K E PA RT YO U N EED TO PAY A R EG I S T R AT I O N FEE O F £3 9 A N D R A I S E M I N I M U M S P O N S O R S H I P O F £19 9.

Registered Charity Nos: Breast Cancer Care: 1017658/ SC038104, Jo’s Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743/SC043478. Women V Cancer is established under the Charities Aid Foundation Charity No. 268369

ction for charity

lifechangingevents

EXE RCISE DILE MMA :

HEALTH

Areyoutoosick

towork out?

If your body seems to be saying ‘ughhhh’ or ‘ouch!’ should you ignore it and slip your trainers on anyway?

Maybe not. Jill Eckersley investigates

W

e’ve all experienced those under-the-weather mornings when going out for a run seems like way too much effort and that end-of -the-day feeling when vegging out on the sofa is a lot more appealing than going to the gym or hitting the pool – particularly as the nights start to draw in and seasonal sniffles start to rear their ugly head.

But are you just finding excuses not to exercise? Or is it best to listen to your body and rest up until you feel 100 per cent?

Let’s be honest, we all have times when we just don’t feel like exercising, but if you find this happening more often than you’d like and you’re regretting all those skipped sessions, then it’s time to look at the kind of exercise you’re doing. After all, exercise should be something you enjoy, not something you have to force yourself to do.

And there are so many different kinds that even the most desperate couch potato must be able to find something that appeals! Not everyone likes running or is a gym bunny – dancing, Pilates or team games might be more your style. To help you find the kind of

exercise that’s right for you, ask yourself a few key questions. Do you like exercising on your own, or would you prefer to work out with friends or in a group? Would you rather be indoors or out in the fresh air? Do you want to learn something completely new?

Would you enjoy being part of a team? Are you competitive? Could you incorporate more exercise into your everyday life by walking to work or taking the stairs? Finding something you enjoy – perhaps even love – will make it a lot easier to stick to, even when you aren’t feeling on top form.

KNOWING WHEN TO REST

But what if it’s not just a case of feeling a bit tired and you really are starting to feel poorly? Dr Alastair Jordan, lecturer in Sport Sciences at York St John’s University, has this to say: ‘Whether you should exercise through illness really depends on what is wrong and the severity of the illness. If you have a sniffle, light exercise such as a brisk walk could be beneficial. It opens up the airways, reduces congestion, increases mucus flow and releases feel-good hormones that could October 2014 | womensfitness.co.uk 89

HEALTH

: EXE RCISE DILE MMA

temporarily improve mood and relieve pain.

‘Anything worse than a sniffle, though, and it’s probably best not to exercise. You shouldn’t exercise with a fever, when the body temperature is about 38 degrees. This is because as you exercise, your muscles also release heat. To maintain optimum body temperature, the blood vessels dilate, drawing blood to the skin surface where heat is lost. This lowers blood pressure, which could lead to dizziness and a reduction in athletic performance. Reduced blood pressure also increases the heart rate, placing a greater strain on the cardiovascular system.

‘During colds, flu and fever it’s best to avoid heavy resistance exercise because you risk experiencing dizziness, which could impair your coordination and increase the risk of injury. Any such exercise should be low resistance, preferably just your body weight.

EAT TO BEAT THE SNIFFLES Follow these food rules to help keep colds at bay

‘Finding exercise that you enjoy – perhaps even love – will make it a lot easier to stick to, even when you aren’t feeling on top form’

1

NEVER SKIP MEALS

‘Regular, portion-controlled meals and snacks will prevent fatigue and contain enough vitamins and minerals to make your workout count,’ says Aisling Pigott from the British Dietetic Association. ‘Balanced meals top up your glycogen stores, prevent injury, and help your body adapt to exercise.’

2

GET YOUR FIVE-A-DAY

‘Remember your five or more of fruit and veg a day,’ says Aisling. ‘They are bursting with essential vitamins and minerals to prevent illness.’

3

LOAD UP ON VITAMIN C

A bug-busting nutrient, vitamin C is said to reduce the length and severity of cold symptoms. Good sources are blackcurrants, broccoli, peppers and strawberries.

4

THINK ZINC!

This essential mineral may stimulate the immune system and speed up recovery. It’s found in oysters, wheatgerm, liver and pumpkin seeds.

5

GO HERBAL

Echinacea, an extract from the root of the herb echinacea purpurea, is a traditional herbal remedy used to stimulate your immune response and help to fight off cold germs.

90 womensfitness.co.uk | October 2014

‘When you’re ill, your body is under considerable stress as the immune system is fighting pathogens and infection. Exercise also stresses the body and reduces its ability to fight infection, so the return to health can be prolonged. In other words, time spent training when ill could be better spent recovering!’ So if you’re sturggling, consider a night in on the sofa instead! You could always use the time to plan your next session.

ONE RULE DOESN’T FIT ALL

The so-called ‘neck check’ is one rule that’s often quoted when discussing exercise and illness. It states that if your symptoms are above the neck – for instance, a head cold – it’s OK to exercise. If you have any symptoms below the neck, for instance, bronchitis, tightness in the chest, muscle or stomach pains, then it’s best not to exercise. However, Dr Jordan feels that this is a simplistic approach. ‘Some conditions above the neck, such as sinusitis, could be made worse by exercise. There have even been reports of sinusitis developing into pneumonia, so you should still be cautious if your symptoms are above the neck. Headaches, for example, can be the result of dehydration or changes in blood pressure. Exercise dehydrates too, as you sweat to lose body heat, and it also alters blood pressure. Before exercising with a headache it’s important to address the causes by drinking plenty of water and making sure you’re free from illness.’

And what about that dreaded time of the month? ‘As for period pains, there are conflicting views about the benefits of exercise,’ says Dr Jordan. ‘But generally women who exercise regularly have fewer, shorter and less severe period pains. If you have other symptoms like dizziness, severe headache or vomiting with your periods, then exercise should be avoided.’

Dr Jordan also makes the important point that not exercising when you are really unwell is very important for those who play team sports! Not only are you likely to spread your germs to the rest of the team, opponents and sports staff if you do make it to training, but the nature of team sports is often short bursts of high-intensity activity, repeated many times. This sort of activity places significant stress on your immune system and may mean it takes you longer to recover.

Setting you, and potentially your team, back.

GERM-PROOF YOUR DAY

‘Overloading an already stressed immune system, that is trying to fight off an infection, is not a good idea’

Keep pesky bugs at bay with these top tips

1

WASH YOUR HANDS

This is the simplest way to stay germ-free, but we’re not talking a blink-and-you’ll-missit rinse under the cold tap. Give hands a thorough wash with hot water and soap – before eating, before cooking, after touching pets or blowing your nose and after using the loo.

2

BEWARE SHARED SURFACES Cold and

flu viruses tend to linger on doorknobs and other surfaces so try to avoid touching your eyes or nose until you have washed your hands.

HANDBAG SNIFFLE-BLASTERS! As the colder weather returns, stock up on these essentials

1

NELSON’S COLDENZA TABLETS A homeopathic remedy for colds and flu. ● £5.50, nelsonspharmacy.com

2

BOOTS ULTRA-BALM POCKET TISSUES Soft and soothing with a protective balm to protect dry skin. ● £1.39 for a pack of six, boots.com

3

GET THAT PESKY 1%!

How Clean Is Your House? presenter Aggie MacKenzie reminds us that 99% of bacteria are good for us, so no need to be paranoid. Blast the others with Aggie’s own range of probiotic cleaning products.

From £4.99, www. homeandcleaning.co.uk

4

USE AN ANTIBACTERIAL GEL

Cuticura Anti-Bacterial Hand Serum protects against bugs for up to eight hours, plus it’s alcohol and triclosan-free, so kind to hands. £2.49, Boots, Superdrug and independent pharmacies

5

REGULARLY CLEAN THE BATHROOM!

PICTURES: SHUTTERSTOCK

And if you’re short of time, concentrate on the mosttouched surfaces, such as toilet seats, taps and door handles. Dettol Power and Pure Bathroom Spray is effective and leaves no chemical residue. £3.49, from most supermarkets

3

BEE HEALTH PROPOLIS LOZENGES Made from the waxy resin collected by bees, these lozenges have been used for thousands of years to soothe sore throats. ● £2.55, hollandand barrett.co.uk

5 4

BLISTEX RELIEF CREAM Soothe dry, cracked, sore and chapped lips with this cream’s blend of active ingredients plus camphor, lanolin and peppermint oil. ● £2.59, superdrug.com

THE INJURY RULES

What about exercising when you’re injured?

Obviously if you are so seriously injured that every move is real agony, all you can do is rest up and wait until the injury heals, but is it OK to exercise with minor aches and pains?

‘If you think you might have strained or sprained something then follow the RICE rule,’ says Stuart Palma of the Chartered Society of Physiotherapy. ‘RICE stands for Rest, Ice, Compression and Elevation of the injury. If things haven’t improved after 48 hours, then contact your GP or physio. For most minor injuries it is important to keep moving, but intensive exercise is not recommended. If you have had an injury and keep jogging, then you may be stopping your tissues from healing. Listen to your body. If you have acute pain after you have been for a run, walk the next day. If it gets worse, then stop. Anything that makes your pain worse is likely to be doing no good. However, if the problem is no more than a little stiffness,

WELEDA COLD RELIEF OROMUCOSAL SPRAY Contains a fantastic blend of homeopathic treatments for colds and flu-like symptoms. ● £9.95, weleda. co.uk

then keep moving and this should resolve.’

Like Dr Jordan, Stuart says that overloading an already-stressed immune system, which is trying to fight off infection, is not good and that mild aerobic exercise, such as a walk, may be all you can manage. Instead, he says, resting and giving your body the chance to heal is the way to go. There are good reasons why serious athletes incorporate ‘rest days’ into their training plans!

‘Research suggests that, in extreme exercisers, training without allowing your body systems time to recover can lead to long-term suppression of the immune system,’ says Dr Jordan. ‘This can increase the risk of infections, especially long-term infections of the respiratory tract. In healthy people, though, exercise actually improves immunity. Everyone should exercise to reduce their chances of becoming ill in the first place. Exercise does temporarily suppress the immune system, but it then adapts to become stronger.’

October 2014 | womensfitness.co.uk 91

HEALTH

: CLEVE R COMBOS

GET RADIANT SKIN The magic formula...

TOMATOES

+ SKIN BRILLIANCE

SUPPLEMENTS

(£34.50, merumaya.com)

+ CUTICURA

‘You enjoy more nutritional benefits and even cut your risk of certain diseases when you combine complementary ingredients’

SKIN+BALANCE HYDRATING FACIAL MOISTURISER

(£1.79, independent pharmacies)

= Your skin may already

Feel-great formulas

Bring out the best in your body with these wellbeing superstars, says Louise Pyne

L

ooking for a way to improve your health and overall wellbeing? Then it’s time to think about building a great team. While isolated ingredients provide their own beneficial set of nutrients, carefully combining different foods will really help to maximise your health.

Take spinach, for example. It’s an excellent source of iron, but if you want to get the most out of the green leaf, drink a glass of freshly squeezed orange juice before nibbling on your salad. Why’s that? Well, the vitamin C content in the orange will actually help you to absorb the iron content in the spinach more efficiently! Great, huh? Essentially, foods can do far more for your health when paired together than they can when

92 womensfitness.co.uk | October 2014

eaten alone. This is because nutrients work synergistically in the body, meaning you absorb more nutritional benefits and even cut your risk of certain diseases like type 2 diabetes, heart disease and cancer when you combine complementary ingredients.

Swotting up on the role of different nutrients can offer great health rewards, but it’s not all about diet. Factoring in a few positive lifestyle steps will help to boost your wellbeing, too. Here we’ve put together some simple formulas to help catapult you from feeling fair to feeling fabulous! We’ve included foods that work together, as well as supplements, top buys and lifestyle tips to give you the formula for optimum health.

be in pretty good nick, but the real trick is staying gorgeous as you age. The perfect recipe for glowing skin involves food, supplements and a good beauty regime. The tomato is a true health hero when it comes to flawless skin, as it’s packed with lycopene, which helps to prevent DNA damage from UV rays. Since skin is exposed to UV rays 365 days a year (not just during the summer), it’s worth piling your plate with tomatoes all year round – and remember lycopene content is better absorbed when tomatoes are cooked rather than eaten raw.

Merumaya’s Skin Brilliance supplements are great for giving skin an extra boost. They contain echium oil, which is rich in omegas 3, 6 and 9 to keep cells plump and elastic, along with vitamin C – vital for collagen production and radiance. Finally, no beauty routine is complete without a daily moisturiser, but you don’t have to splash out on expensive creams. We rate Cuticura’s Skin+Balance Hydrating Facial Moisturiser as it hydrates and nourishes, but is gentle enough for sensitive skin.

And it costs next to nothing!

GET A GOOD NIGHT’S SLEEP The magic formula...

BANANA

+ WAITROSE

CAMOMILE, LIMEFLOWER & LAVENDER INFUSION TEA (99p, waitrose. com)

+ NEAL’S YARD

REMEDIES ROSE & POMEGRANATE BATH OIL (£14.75, nealsyard remedies.com)

= What you eat can

affect how you sleep.

If you want to fall asleep faster and for longer, it takes more than cutting caffeine. Upping the quality of your diet will really boost your shut-eye.

‘Foods containing tryptophan, such as bananas, eggs, cheese and meats may promote sleep,’ says nutritionist Jennie Louise Carter.

Try having a banana with yoghurt after dinner to boost your sleep. Bananas are high in tryptophan, which gets converted into the sleep-inducing neurotransmitter melatonin. They also contain potassium and magnesium, which are natural relaxants. Make sure your evening routine is chilled out, too, to lull your body into a calm state. Have a warm bath with essential oils like Neal’s Yard Remedies Rose & Pomegranate Bath Oil and wind down with a cup of herbal tea.

3

PERFECT FOOD PAIRS

Update your plate with these foods

BOOST HAIR HEALTH

STAMP OUT STRESS

PROTECT YOUR BONES

The magic formula...

The magic formula...

The magic formula...

SWISS CHARD

+ QUEST

OATS

TOTAL GREEK CLASSIC YOGHURT

SYNERGISTIC ZINC

(from £3.55, questexcellence. com)

REMEDY PASTILLES

(£5.90, rescueremedy. co.uk)

+ NANOGEN

THICKENING TREATMENT SHAMPOO AND CONDITIONER (£7.95 and £8.95 each, boots.com)

= Look no further than

your diet if you want healthy locks, as what you put into your body can have a knock-on effect on your appearance. Swiss chard is rich in biotin, a water-soluble B vitamin that’s essential for a healthy scalp and hair growth. This leafy green is also a good source of iron, which ensures strong locks by keeping cells oxygenated so that they function properly.

Zinc is also an amazing beauty saviour as it helps hair cells to renew and repair. Quest Synergistic Zinc contains good levels, with added copper to fend off grey strands. But Nanogen’s thickening range should definitely have a place in your bathroom, as its ingredients have been scientifically proven to improve thickness and strength after just one wash.

1

CARROT + AVOCADO =

Fat-soluble vitamins like vitamin A – found in carrots – are better absorbed when combined with good fats like monounsaturated fat-rich avocados.

+ RESCUE

(£2.39, tesco.com)

+ SUNSHINE + WEIGHT-BEARING

+ TEMPLE SPA

EXERCISE

= Calcium and bone health

SOUL RETREAT NURTURING BATHING BODY & MASSAGE OIL

go hand in hand, and the good news is that it’s easy to get the recommended daily 700mg of calcium through food. ‘Including more dairy is a way of increasing calcium content for bone health,’ says Jennie.

Obvious choices include dairy products like natural yoghurt, milk and cheese, and less obvious sources include green veggies like spinach and broccoli.

Adequate levels of vitamin D are essential for calcium absorption so make sure you get 20 minutes of exposure to direct sunlight daily. As the darker days start drawing in, it’s worth popping a vitamin D supplement to keep your levels topped up, as it can be difficult to get enough vitamin D from dietary sources. Keeping your bones in good nick is important to stave off brittle bone conditions like osteoporosis, and weight-bearing exercise (using your bodyweight or equipment like dumbbells or kettlebells), as well as regular running and walking, will keep your body fighting fit.

(£22, templespa.com)

= It’s no surprise that

wrestling stress on a day-to-day basis can have negative effects.

While the stress hormones – adrenaline, cortisol and norepinephrine – are necessary in small amounts, high levels affect the way our bodies work.

Fortunately there are lots of ways to ensure your wellbeing doesn’t take a battering. First of all, dump the junk – fast food and sugary treats aggravate anxiety levels, while foods like oats help to calm the nervous system. Oats are rich in B vitamins and glutamine, which both have relaxing effects. Start your day with a bowl of porridge with berries and seeds to reduce the jitters and pop a stress-relieving pastille from Rescue Remedy to feel calm whenever stress strikes. At the end of the day, treat yourself to a bath and envelop yourself in an uplifting oil like Temple Spa’s nurturing number, which combines floral aromatherapy oils with fruity mandarin and lime.

2

STRAWBERRIES + PINEAPPLE =

Eating different colours on the same plate increases your intake of different nutrients so try to aim for as many colours as possible.

3

EGGS + WHOLEMEAL TOAST =

Combining a lean protein source like eggs with complex carb-rich bread will keep you full for hours by levelling out blood sugar levels.

October 2014 | womensfitness.co.uk 93

HEALTH

: IN FOCUS SEND US YOUR QUESTIONS! Email your health queries to team@ womensfitness. co.uk and we’ll get right on it!

Asktheexpert

Got a niggling health dilemma? Let our expert put your mind at ease

Nutritionist, author and TV health expert Amanda Hamilton reveals how diet can help keep your cholesterol in check

‘Fibre is key – it stabilises blood sugar, which in turn reduces the amount of cholesterol made by the liver’

C

holesterol is a waxy, fat-like substance that’s found in all the body’s cells. Some cholesterol is needed by the body to help make vitamin D, hormones and the substances that help with digestion.

However, your body makes all the cholesterol you need and

having too much cholesterol in your blood stream increases the risk of heart disease.

There are two types of cholesterol, referred to as ‘good’ and ‘bad’. In the body, these two types of cholesterol are lowdensity lipoproteins (LDL) and high-density lipoproteins (HDL).

Eat your way to lower cholesterol

1

Pack in those veggies to get your fibre fill

2

Enjoy two servings of oily fish per week

3

Tuck into big lunchtime salads for their generous fibre content

Contrary to popular perception, it is important to have healthy levels of both types of lipoproteins in your body.

The ‘bad’ cholesterol is LDL, or, rather, excessive levels of LDL can build up on the walls of your arteries (the blood vessels that carry blood from your heart) and cause them to narrow.

High blood cholesterol simply means that you have too much cholesterol in your blood. A visit to your GP or nurse can provide a simple test to measure your level of blood cholesterol. Generally, your level of blood cholesterol should be less than 3mmo/l.

Some foods, such as kidneys, eggs and prawns, include dietary cholesterol, but they are not the real issue. It’s actually fibre that is key. The typical Western diet is overly refined and woefully depleted in natural fibre. Fibre increases the amount of bile excreted via the digestive system, which means there’s less chance of fats getting absorbed.

Fibre also stabilises blood sugar, which in turn reduces the amount of cholesterol made by the liver.

We need at least 18g of fibre a day. The easiest way to hit your quota is to fill half your plate with vegetables: salads, vegetablebased dishes and crudités.

Good fats, such as those found in omega-3-rich oily fish, are beneficial too – aim for at least two servings per week.

However, not everyone with high cholesterol will respond to dietary intervention, as around 20 per cent of people are what’s

FOR MORE GREAT HEALTH AND NUTRITION TIPS, VISIT WOMENSFITNESS.CO.UK

94 womensfitness.co.uk | October 2014

3

WF’S TOP SUPPLEMENT PICKS

1

Healthspan Omega-3 500mg Not keen on fish?

Get your essential fatty acids here. ● £9.95, healthspan.co.uk

2

Holland & Barrett Deodourised Garlic Keep both vampires and high cholesterol at bay with this super supplement. ● £7.49, hollandandbarrett.com

3

Good ’N Natural Fenugreek

Another weapon in your cholesterolbeating arsenal. ● £9.99, hollandandbarrett.com

termed as non-responders.

Concerned about cholesterol?

The first step is to visit your GP, who will test you and advise a course of action. This is likely to be lifestyle and nutrition related, but sometimes prescriptions or supplements are suggested.

Statins remain controversial.

Recently experimental medicines that can help reduce cholesterol have been presented at the American College of Cardiology conference, providing hopes of another option. Here in the UK, new NHS guidelines will cut the risk threshold for statins in half, nearly doubling the amount of people potentially using them.

However, where possible, take preventative steps rather than waiting for the cure.

WORDS: ELLIE MOSS PICTURES: SHUTTERSTOCK

‘I’VE BEEN TOLD I’VE GOT HIGH CHOLESTEROL, WHAT CAN I DO?’

BEAUTY

96 Post-summer hair, sorted! // 98 Treatments, tried and tested // 99 New-season must-haves

CLEANLINESS IS NEXT TO AWESOMENESS! It’s time to put washing your make-up brushes at the top of your to-do list, girls.

A recent study found that after one month brushes had too much bacteria on them to be measured. Yuck! However, after week one and two the levels were still fairly normal. The answer? It’s time to get a weekly wash in to prevent a nasty build-up, which can aggravate skin conditions like acne. We love Clean Soap’s new Solid Brush Shampoos.

They smell great and help nix nasties.

WORDS: JOANNA KNIGHT PICTURE: SHUTTERSTOCK SOURCE: LOYOLA MARYMOUNT UNIVERSITY, CALIFORNIA

From £11.95, love-makeup.co.uk

October 2014 | womensfitness.co.uk 95

BEAUTY

: HAIR SOS

Hydration

HEROES Combat the drying effects of a summer of sun, sea and sand with these hair-care essentials

W

hile we all love a hot and toasty summer, our hair isn’t such a big fan. The heat of the sun, plus all that dipping in and out of the pool and sea on holiday, means your hair’s moisture is pretty much depleted by the time autumn comes around.

Which is why now is the perfect time to treat your locks to some rehydration to give them back their healthy shine.

‘Just like our skin, our hair gets burnt and ravaged by the sun,’ says Jason Welch, co-founder and technical director at Eleven Hair. ‘It begins to look dry and parched, and strength, lustre and pigment are removed from the hair’s fibre due to the sun’s damaging rays. This results in the surface looking patchy and dull.’

And if your hair is naturally dry anyway, it’s even more important to give it some post-summer TLC. ‘About 40 per cent of women suffer from dry hair.

This speeds up hair loss or poor growth and is made worse by stress and a poor diet,’ says nutritionist Anita Ellis.

But, never fear, help is at hand!

Is your hair in need of a little postsummer pampering? Jason says: ‘Swap your regular conditioner for an intensive masque. This will boost hair after sun exposure and keep strength and moisture levels high.’ We’ve rounded up our pick of the best hydration heroes to get your hair looking fabulous again.

96 womensfitness.co.uk | October 2014

Ogario London Hydrate and Shine Shampoo and Conditioner

Beautifully packaged and perfect for parched hair, this Ogario duo is a must-have to boost dehydrated locks.

These award-winning products are chock-full of essential oils and natural ingredients – and they’re about to become your hair’s best friend. No, really! ● £16.50 and £18.50, ogariolondon.com

Kérastase Nectar Ké Thermique Joico Moisture Recovery LeaveIn Moisturiser

This conditioning spray is a handy way to boost the condition of dry hair. Boasting sea kelp, brown algae and essential sea minerals, as well as supermoisturising jojoba oil, it’s the perfect leave-in treatment for those on the go! ● £7.88, beautybay.com

A classic brand for those looking to boost hair condition, this hard-working product is the answer to moisture-starved locks.

The cream is heat activated and seals softness into hair as you blow-dry, straighten or curl. Special ingredient xylose will protect tresses from the drying effects of heat styling and royal jelly nourishes, too. ● £15.60, lookfantastic.com

NATURAL HEALERS Want to give hair an extra boost?

Make sure your diet includes these nutritional powerhouses PROTEIN

Lean protein is a real winner when it comes to healthy locks. Whip up some tasty chicken and turkey dishes to get those tresses looking gorge again.

ZINC

Beef, scallops, shrimp and lamb are all good sources of zinc – and make for some tasty meals, so tuck in!

SELENIUM

Tuna, shrimp, sardines and mushrooms all pack a fantastic

selenium punch. Add them to lunchtime salads to get your fill.

MAGNESIUM

Dark leafy greens are your absolute bestie when it comes to getting your fill of magnesium, so chuck them in salads, steam them as a side or blend into smoothies and shakes.

OMEGA-3

As ever, oily fish is the best way to get your omega-3 hit – and salmon is our fave!

‘Now is the perfect time to treat your locks to some rehydration and give them back their healthy shine’ Nanokeratin Colour Preserving Mask

Moroccanoil Hydrating Shampoo & Conditioner

WORDS: ELLIE MOSS PICTURE: SHUTTERSTOCK

Phyto Phytokarité Deep Nourishing Brilliance Mask

Luxuriously creamy and packed with plant butters and exotic oils, this super mask rejuvenates hair from within and boosts softness, suppleness and shine. Leave on for five to 10 minutes to really let it sink in. ● £24.50, feelunique.com

Moroccanoil has an almost cult-like following, and with good reason, as it’s amazing at breathing new life into worn-out hair with its blend of argan oil, red algae and vitamins galore. This double whammy of hydration is a musthave when strands start to look lifeless. ● Supersize Duo, £39.90, lookfantastic.com

Aveda Dry Remedy Moisturizing Treatment Masque

Designed to give even the driest hair a real going-over, this rich formula will transform parched, brittle locks. With buriti oil, pomegranate and palm-derived conditioners, it delivers a truly amazing moisture hit. We love the floral scent! ● £28.50, aveda.co.uk

Perfect for parched, coloured locks, this mask will rehydrate and nourish from root to tip.

It’s designed to prevent colour fading and will give your locks a really deep conditioning treatment that will see them back in good nick before you know it. ● £57.29, store. toniandguy.com

Perfectil Plus Hair

These little beauties will nourish hair from the inside out! They’re packed with the nutrients your hair needs to look and feel its best. From selenium to biotin and vitamin D, it’s got it all. Make it a handbag must-have. ● £17.95, Boots

October 2014 O 14 | womensfitness.co womensfitness.co.uk 97

BEAUTY

3

: PAMPE R PICKS

The stunning Spa Illuminata

of the best treatments

We cherry-pick the hair, face and body treats designed to make life that little bit sweeter

The mane makeover

Bye-bye orange peel

Heavenly massage

WHAT: Full head colour (from £105) and cut and finish (from £56) WHERE: Mahogany,London, mahoganyhair.co.uk THE LOWDOWN: Iwantedto change mycolour,getting rid of the dip-dye andgoing foran all-overwash to make myhairalot lighter.Headofcolour, Tai Walker,got to workgiving me a ‘do that lookeddifferent, but not too loud.

Neil,the seniorcreativedirector,then re-styledmy hair,chopping inlayers that created shapewithoutlosing length. Mostimpressive was the condition the cutleftmy hair in. My lookwas finishedwith Schwarzkopf Professional’s OS OSiS+ Hairb Hairbody.

TH THE VE VERDICT: I left feel feeling glam, bu but the colour co could’ve been mor more vibrant.

Am Amanda Kh Khouv

WHAT: SmoothShapes, from £50 WHERE: Destination Skin, destinationskin.com THE LOWDOWN: Cellulite affects nearly 95 per cent of women, including active, fit women like myself. If you’ve been battling with the dreaded orange peel-look then you'll love SmoothShapes. The high-tech system uses specific laser and light waves, combined with contoured rollers and vacumn massage to target enlarged fat cells and remodel the collagen to smooth and tighten the skin.

THE VERDICT: After just five sessions I saw a massive reduction in tthe cellulite on tthe back of my thighs.

Ser Seriously impr impressive.

Se Sessions are also really relax relaxing, so it’s a win-win!

Joa Joanna Kn Knight

WHAT: Morrocanoil Orange Blossom Hydration Ritual, £130 for 1 hour 30 minutes WHERE: Spa Illuminata Mayfair, spailluminata.com THE LOWDOWN: Fans of Morrocanoil rejoice, there’s now a body range from the infamous brand – and where better to experience it than the luxurious Spa Illuminata in London's Mayfair.

Starting with a top-to-toe body brush to prepare your skin for a heady orange peel scrub, you then hit the shower before relaxing into a simply divine full-body massage with Moroccanoil Body Soufflé.

TH VERDICT: THE This luxurious tre treatment left me fully blissed ou and visibly out glo glowing all over.

It's the perfect hyd hydrating treat fo postfor su summer skin.

Joa Joanna Knight

98 womensfitness.co.uk | October 2014

SITTING PRETT Y :

Damage control

Flawless skin Change up your regular foundation for the ground-breaking BareSkin from bareMinerals. It’s an ultra-thin, weightless fluid that brightens and covers all at once – amazing! And with 20 different shades, there’s definitely something for everyone. ● £26, bareminerals. co.uk

Hands up Give your mitts some love and raise money for breast cancer awareness this month.

Aveda’s BCA Hand Relief is made from 25 pure flower and plant essences – a seriously nourishing treat. ● £21.50 for 150ml, aveda.co.uk

BEAUTY When skin is damaged it sends out distress signals and now there’s a fix to answer its SOS. Clinique’s Smart Custom Serum smoothes skin and targets dark spots, skin tone and wrinkles – we’re converts! ● £48 for 30ml, clinique.co.uk

Nail it Kick-start the month with OPI’s new Nordic collection. A gorgeous edit from deep reds and purples to brights, we love the Norwegian-inspired names like Can’t aFjord Not To, which is a cute coral and perfect for the change in seasons. ● £11.95, johnlewis.com

BEAUTY HEROES Update your look-hot routine with these fab new finds

Aussie secrets If you’re after a handbag-friendly ‘everything’ balm, you have to get your hands on PapayaGold PawPaw. Enriched with manuka honey 20+ it’ll fix any beauty need. ● £5.99, boots.com

Wake-up call

Hit the showers post gym with the hard-working Organic Surge Awakening Body Wash. The invigorating and uplifting bergamot and May Chang targets smell-causing bacteria to leave you fresh as a daisy! ● £5.99, organicsurge.com

Fresh and fruity Keep summer alive with a spritz of this floral number, which fits neatly in your handbag. Ted Baker’s Mia Purse Spray is a cute combo of roses, freesias, lemon and raspberry. Delightful! ● £15, tedbaker.com

Tropical notes We love the oil and now you can also nourish your skin with Elemis Frangipani Monoi Body Cream. Yay! The luxurious macadamia oil formula leaves skin deliciously soft. ● £24, timetospa. co.uk

WE LOVE

WORDS: JOANNA KNIGHT

Frizz control The turn in the seasons can wreak havoc on your ’do, so stock up on Frizz Ease Nourishing Oil Elixir.

Packed with good-foryour-hair argan oil, use on wet or dry locks to block frizz and repair hair. ● £9.99, boots.com

October 2014 | womensfitness.co.uk 99

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NUTRITION

102 Youth-boosting foods // 105 Chocolate, the healthy way // 106 Nutritious, nutty recipes 110 Tasty bites // 111 All about aubergine // 113 Deliciously natural dishes

WORDS: ELLIE MOSS PICTURE: SHUTTERSTOCK SURVEY: KANTAR MEDIA ON BEHALF OF SAMSUNG

MUST RESIST...

How do you steer clear of temptation?

According to a new survey, despite threequarters of people in the UK trying to eat healthily, only one in ten stick to it. And we have very different tactics. Almost half of people asked said they only allow themselves to keep healthy food in the house, with 28 per cent saying they try to use all unhealthy food before starting a healthy eating plan and 15 per cent saying they hide unhealthy food.

October 2014 | womensďŹ tness.co.uk 101

NUTRITION

: SKIN SE NSE

Better than

Botox!

Looking for a natural way to slow down the signs of ageing? Feed your skin with youth-boosting foods and nutrients, says nutritionist Christine Bailey

H

ow much time, effort and money do you spend on creams and treatments in an attempt to keep signs of ageing at bay? If ‘too much’ is the answer, it’s time to rethink your habits, as, while lotions and potions may have some benefit, the real secret to youthful skin lies on your dinner plate.

The problem

Your skin is the largest organ in the body and is constantly renewing itself. It’s made up of two layers: the dermis and the epidermis. The epidermis is 102 womensfitness.co.uk | October 2014

the visible, outer layer of the skin, while the dermis lies underneath and is responsible for your skin’s plumpness – this is where the signs of ageing are most commonly seen. It is made mainly of the proteins collagen and elastin, which give the skin firmness and elasticity. As we age, levels of collagen decline, fat cells (which help skin look plump) shrink and renewal of skin cells slows down.

Environmental pollutants, stress, excess sugar, lack of sleep and damage from UV rays also affect skin health.

‘Centre your diet on key nutrients that help protect the skin from damage, hydrate your complexion, and keep your skin cells functioning’

EAT YOUR WAY YOUNGER For younger-looking skin, simply eating healthily is not enough; you need to centre your diet on key nutrients that help protect the skin from damage, hydrate your complexion, and keep your skin cells functioning properly. Here’s what to include on your plate.

ANTIOXIDANT1AND RICH FRUIT VEG

BEAUTY BOOSTER: Our skin is constantly exposed to UV radiation and pollution, creating free radicals that wreak havoc on skin structure.

Oxidative damage breaks down collagen, alters cell renewal, damages DNA and results in inflammation.

Tackle it with antioxidants, particularly vitamins A, C and E, and carotenoids.

WHAT TO EAT: Pile your plate with colourful veg and eat two portions of fruit daily.

Include selenium-rich Brazil nuts in your diet, too, plus nuts and seeds which contain vitamin E. Selenium is a superstar in the anti-ageing world, as it’s important for the production of the antioxidant glutathione.

Glutathione slows the skin’s ageing process by rapidly repairing cell damage. For an extra-protective boost, eat foods containing polyphenols, such as anthocyanin-rich berries, catechins from green tea and bioflavonoids from citrus fruits. Carotenoids and lycopene found in orange and red fruits and veg are great UV protectors so include these daily, too. Also, limit sun exposure and, if you smoke, consider quitting.

2LEAN PROTEIN

BEAUTY BOOSTER: Collagen is a crucial protein that keeps the skin supple, firm and elastic. As collagen and other proteins break down, the skin essentially

folds into itself, creating wrinkles and lines. Vitamin C and plant antioxidants are needed for the production of collagen fibres and help to preserve collagen, elastin and hyaluronic acid – all key components of healthy skin.

WHAT TO EAT: Include high-quality sources of protein in your diet every day, at every meal. It is the amino acids in these protein foods that are used by the body to make collagen. Easiest to digest and use are eggs, whey protein powder, fish and poultry. Eggs have another beauty bonus, as they’re rich in biotin. Biotin is an important nutrient for healthy, glowing skin and a deficiency can lead to dermatitis (inflammation of the skin). Add in zinc-rich foods, too, as zinc helps in collagen formation and new skin cell production. Sources include pumpkin seeds, crab, lean meats and yoghurt.

3OILY FISH

BEAUTY BOOSTER: Fatty acids are an important component of the cell membrane providing structure and improving function. Getting a balance of the right fats is crucial for young-looking skin. Too much saturated fat or omega-6 fat – found in red meat, dairy, vegetable oils and margarines – can be inflammatory, but avoiding fat altogether can lead to dry and dull skin.

WHAT TO EAT: Focus on Mediterranean foods, with plenty of olive oil, avocado, nuts, seeds and oily fish.

These provide omega-3 fats and monounsaturated, which lower inflammation and nourish the skin – try to get at least two 115g (4 oz) servings of omega-3 rich seafood a week. Include coconut oil, too, which is rich in lauric and caprylic acid, known for its antioxidant and anti-microbial properties.

4DETOXIFYING GREENS

BEAUTY BOOSTER: The skin is one of the ways the body eliminates waste. If you’re overloaded with toxins, this will soon show up in your skin.

To prevent this, increase your intake of leafy greens like kale, cabbage and watercress, which support detoxification.

Supercharge your diet with supergreens like chlorella, spirulina, wheatgrass and barley grass. These are potent detoxifying foods and also incredibly nutrient rich.

WHAT TO EAT: Eat a dark green leafy salad daily or blend leafy greens to make soup. Try green juicing, snack on kale crisps, grab a wheatgrass shot or whizz up a smoothie.

DELICIOUSLY GOOD FOR YOU! Try these youthboosting recipes from Christine’s book, Eat To Get Younger PERSIMMON CARROT GINGER-AID Serves 2 ● 2 persimmons ● 4 carrots ● 1 apple ● Small piece of root ginger, peeled ● Water or coconut water

to dilute, if needed

1

Juice all the ingredients together.

Dilute with water or coconut water

if you require a thinner texture.

5MORE H 0 2

BEAUTY BOOSTER: Don’t forget the importance of water for maintaining youthful-looking skin. When skin is dehydrated it looks old and dull. Houses and offices can be very dehydrating due to central heating and air conditioning. This, coupled with a diet high in sodium, can reduce circulation to the skin, which in turn affects cell renewal and repair.

WHAT TO DRINK: Aim to drink about six to eight glasses of water per day – or more if you exercise. Coconut water and green tea are also great. Coconut water is rich in electrolytes and effective at hydrating the body quickly.

Green tea is fantastic for skin renewal as it contains catechins, which help prevent collagen from breaking down and help reactivate dying skin cells. Fermented drinks like kefir are also great for digestive health, optimising your absorption of nutrients and lowering inflammation by providing a good dose of beneficial bacteria. Finally, avoid excess tea, coffee and alcohol, which can block absorption of key nutrients.

Nutritional information per serving: Calories 88kcal; Protein 1.1g; Carbs 19.7g of which sugars 19.7g; Total fat 0.3g of which saturates 0.1g

October 2014 | womensfitness.co.uk 103

NUTRITION FRUIT PARFAIT Serves 4-6 ● 60g walnuts

: SKIN SE NSE

Place the nuts and seeds in

THAI SALMON FISHCAKES

a food processor and process

Makes 8 fishcakes

1

● 1tbsp flaxseed

to form chunky crumbs. Add

● 1tbsp chia seeds

the dates and cinnamon and

● 2 shallots, finely chopped

● 60g almonds

process to combine.

● 1 red chilli, chopped

● 100g dates, chopped ● 1tsp cinnamon ● 100g strawberries, sliced

● 2tbsp olive oil

2

Mix all the berries together.

● 150g cooked salmon

Spoon the berries into

● 175g mashed sweet potato

6 glasses, top with a little

● Pinch of cayenne pepper

● 100g raspberries

yoghurt and then a spoonful

● Grated zest and juice of 1 lime

● 100g blueberries

of the nut mixture. Repeat

● 2 eggs, beaten

● Plain yoghurt

the layers, finishing with the

● 125g breadcrumbs,

● Coconut yoghurt

nuts. Chill until required.

Nutritional information per fishcake: Calories 151kcal; Protein 7.5g; Carbs 17.1g of which sugars 3.6g; Total fat 5.8g of which saturates 1g

gluten-free if needed, or oatmeal or polenta

1 2

Preheat the oven to 200°C/400°F/ Gas Mark 6.

Heat the oil in a pan and add the shallots, chilli,

salmon and sweet potato, and

Roll the balls in the egg, flatten a bit, then dip in the breadcrumbs.

season. Form into balls.

104 womensfitness.co.uk | October 2014

1 2 3 4

MyChelle Vitamin A Serum, £36, nutricentre.com Suti Rejuvenate Organic Face Oil, £32, nutricentre.com NOW Hyaluronic Acid Firming Serum, £19.34, nutricentre.com Derma Q-Gel Day Crème, £25.49, nutricentre.com Ole Henriksen Truth Serum Collagen Booster, £47, johnlewis.com

5

2

3

4

Place on a lined or greased

baking tray and bake for

20-25 minutes until golden.

Top anti-ageing supplements ANTIOXIDANT COMPLEX Protect the skin from damage and aid skin elasticity and regeneration with photoprotective nutrients.

TRY THIS: Nature’s Plus Ageloss Skin Support, £34.25, nutricentre.com COLLAGEN For long-lasting, youthful skin you need plenty of the protein collagen. Research indicates that taking collagen in supplement form may improve skin elasticity and appearance. It reduces inflammation and helps to prevent skin damage from sunlight. Aim for 2-5g daily.

TRY THIS: Neocell Super Collagen Powder, £16.28, nutricentre.com

HYALURONIC ACID If you want to keep your skin looking soft and plump, add in hyaluronic acid.

A natural component of connective tissue, it plays a vital role in maintaining moisture in the skin.

For best results, take 50-100mg hyaluronic acid per day with a meal.

TRY THIS: Solgar Hyaluronic Acid 120mg, £30.43, nutricentre.com ESSENTIAL FATS Omega-3 fats and gamma linolenic acid (GLA), which is an omega-6 fat, are vital for healthy, glowing skin. GLA is found in evening primrose oil, borage oil, starflower oil and in combination formulas.

TRY THIS: Viridian 100% Omega 3:6:9 Oil, £3.95, nutricentre.com

5 WA N T T O L E A R N M O R E A B O U T H OW TO TU R N BAC K TH E C L O C K T H E N AT U R A L WAY ?

Eat To Get Younger by Christine Bailey and Lorraine Nicolle (£14.99, Jessica Kingsley Publishers) is available now.

PICTURES: SHUTTERSTOCK

When choosing a natural anti-ageing skincare cream, look for antioxidants such as resveratrol and coenzyme Q10, vitamin A, vitamin C, amino acids, peptides and hyaluronic acid. Vitamin A creams are protective against UV damage and, used topically, vitamin C helps to produce collagen and protect the skin from damage.

Hyaluronic acid is used in topical 1 formulations and in non-permanent dermal fillers, and peptidebased creams may help prevent deterioration of collagen-producing cells in ageing skin, encourage collagen production and even visibly reduce the depth of wrinkles. We 4 recommend:

onto a large plate. Place the

breadcrumbs on another plate.

stir for a couple of minutes. then add the cayenne pepper,

Natural skincare creams

Beat the eggs and pour

Mash the ingredients together, the lime zest and juice and

Nutritional information per serving: Calories 340kcal; Protein 9.2g; Carbs 21.1g of which sugars 16.7g; Total fat 24.5g of which saturates 3.4g

3

SWE ET STUFF :

NUTRITION

Healthy chocolate…

seriously?

Yes, really! Check out the sweet treats that pack a healthy punch

W

e love chocolate.

Fact.

Which is why we are constantly keeping a close eye on the research that goes into our favourite treat.

While there are a number of reasons tucking into the sweet stuff is a good idea, as far as your conventional

chocolate bar is concerned, there are a few that make it a bad idea: the sugar content, the artificial flavourings and the preservatives, to name just a few.

But when we think about all those endorphins desperate to be released and the undeniably soaring level of antioxidants

just waiting to give our health a helping hand (plus the deliciously chocolatey taste!) we can’t resist.

Thankfully, there’s a sweet compromise – and it tastes good!

We’ve discovered some tasty chocolate treats that boast an array of health benefits without the portion of guilt.

'We’ve discovered some tasty chocolate treats that boast an array of health benefits without the portion of guilt’

Pulsin’Raw ChocBrownie

Have your cake and eat it too, with this ‘brownie’ bar packed with almonds, raw cacao and raisins. ● £13.59 for 9, pulsin.co.uk

Ohso

It’s hard to believe these creamy mini bars boast over a billion friendly bacteria per bar. ● £3.99 for 7 bars, ohsolovesyour tummy.com

Rawr

There’s nothing artificial in these bars, which are made with raw cacao to preserve taste, enzymes and all the nutritious goodness associated with the superfood. ● £2.45, rawrchoc.com

TheRaw Chocolate Company

Vegan, fair trade and organic, these bars – with flavours including scrumtious mint and orange – are made with either xylitol or coconut palm sugar. ● £1.99, therawchocolatecompany.com

WORDS: AMANDA KHOUV PICTURES: DANNY BIRD

ChocoLift

Made with coconut oil, whey protein and soluble fibre, this bar is perfect for health nuts. ● £40 for 8, liftinglife.co.uk

iQSuperfoodChocolate

Dubbed the clever little chocolate bar, this additive-free, natural and organic bar is made with the crème de la crème of the cocoa bean world: the criollo. And it’s delicious to boot! ● £2.99, iqchoc.com

October 2014 | womensfitness.co.uk 105

NUTRITION

: CRUNCH TIME

Nuts about nuts!

Don’t underestimate the power of nuts and seeds; full of flavour and brimming with goodness, they’ll add bite to your mealtimes

W

hether you’re all about almonds, crazy for cashews or bonkers for Brazils, mastering cooking with nuts and seeds is well worth it.

Each nut is unique, from the nutrients they offer to the way they look, but they all have one thing in common: they bring taste and texture to the table without pushing you off the healthy eating wagon.

We’ve found some amazing nut-based recipes courtesy of In A Nutshell by Cara Tannenbaum and Andrea Tutunjian. But first up we’re talking about our fave nuts and why they’re so great!

Almonds

When you think of this popular nut, you might think of California – now the world’s largest source of cultivated almonds. Besides being deliciously sweet, they’re also really good for you and are packed with vitamins and minerals. However, they’re probably best known for their vitamin E content, which is great for the skin, so eat up!

You can drink up, too, as these nuts also make a great dairy-free alternative to milk.

Pistachios

These small and sweet nuts well and truly make up for their

106 womensfitness.co.uk | October 2014

tiny size with flavour and healthy points. They’re high in the antioxidant lutein, which is good for eye health, as well as thiamin, vitamin B6, copper and manganese. Get cracking!

Brazil nuts

These beastly morsels are often found in tropical mixes teamed with bananas and coconut and are a great snack – particularly as it doesn’t take many to fill you up! Plus they’re full of monounsaturated fats, which are great for boosting good cholesterol levels.

Pecans

You don’t need to indulge in a pecan plait to enjoy this sweet and slightly softer nut. They’re perfect if you prefer slightly less crunch, but still want all the goodness. And they contain omega-3 fatty acids in abundance – great if you’re looking to boost brain health.

Sunflower seeds

Ok, so they’re not actually a nut, but sunflower seeds are a popular snack, work well in dishes, and are ideal for those with nut allergies. They’re also a go-to snack for many athletes, thanks to their high magnesium levels – a mineral that assists in healthy muscle contraction. Just 35g provides a whopping 30% of your RDA.

NUTTY NUGGET

The vinaigrette is best made shortly before you use it, so it keeps its fresh herbal vibrancy

POPPY-COATED SCALLOPS

ROASTED HALIBUT WITH PISTACHIO CRUST AND HERB VINAIGRETTE

Makes 30 pieces Prep time 10 minutes

Serves 4

Cooking time 15-20 minutes

Prep time 25 minutes

● 90g panko breadcrumbs

Roasting time 10 minutes

● 40g poppy seeds

● 4 x 175g to 225g halibut fillets

● 1tbsp finely grated lemon zest

● 120ml whole milk

● 1tsp plus a pinch kosher salt

● 150g pistachios

● ½tsp freshly ground black pepper

● 25g breadcrumbs

● 3 large egg whites

● 60ml plus 2tbsp olive oil

● 900g dry sea scallops

● 2tbsp freshly chopped basil

● 120ml canola oil

● 1tbsp chopped thyme

1

Mix the panko, poppy seeds, lemon

● 1 shallot, finely chopped ● 1tsp kosher salt

zest, 1tsp salt and the pepper in

● ½tsp freshly ground

a shallow bowl. In a separate bowl,

black pepper

whip the egg whites and the pinch of salt with a fork until they loosen.

2

For the vinaigrette

One at a time, dip the scallops into

● 60ml white wine vinegar

the egg whites, allowing the

● 1 garlic clove, finely chopped

excess to drip into the bowl. Roll each

● 1 shallot, finely chopped

scallop in the poppy seed mixture to

● 180ml olive oil

coat. Line the scallops up in a single

● 10g freshly chopped basil

layer on a rimmed baking sheet.

3

Pour enough of the oil into a

● 1tsp kosher salt ● ½tsp freshly ground

medium frying pan to cover the

black pepper

1 2 3

Preheat the oven to

200°C/400°F/Gas Mark 6.

Place the fish in a shallow

non-reactive pan and pour

the milk over it. Set it aside.

Process the pistachios in the bowl of a food processor,

bottom in a thin layer. Heat over medium heat until rippling. Slip 6

NUTTY NUGGET

scallops into the pan and cook,

With scallops, selective shopping is key. First, choose sea scallops that are labelled ‘dry’, which means they haven’t been soaked in a preservative.

Next, make sure they are the right size for a little bite – about 15 scallops per pound gives you 25g pieces

turning once with tongs, until lightly browned – about 2 minutes per side.

Repeat with the remaining scallops.

Serve warm. Cooked scallops can be kept warm on the baking sheet in a 100°C/200°F/Gas Mark ¼ oven while

until roughly chopped, about 10

you cook the remaining scallops.

seconds. Add the breadcrumbs, 60ml oil, basil, thyme and shallot.

Pulse until the mixture forms a bright green paste, about 1 minute. Little chunks of pistachio

VEGAN BLACK BEAN AND PECAN TOSTADA STACKS

Serves 4 Prep time 20 minutes Cooking time 40 minutes

1

Heat the olive oil in a pan.

Add the onion and garlic and

cook until soft. Add the sweet

will dot the mixture, and that

● 2tbsp olive oil

potatoes, tomatoes, jalapeño

adds a little crunch to the crust.

● 1 medium onion, chopped

and black beans. Mix in the

Remove the fish from the

● 2 garlic cloves, chopped

corn kernels and season with

milk and lightly pat it dry.

● 2 sweet potatoes, peeled

4

and cut into 1cm pieces

Drizzle 1 tablespoon of oil onto a

● 2 ripe tomatoes,

shallow baking tray and place

seeded and chopped

the fish on top. Season the fish

● 1 jalapeño pepper, seeded

with the salt and pepper. Divide

and chopped

the pistachio mix equally among

● 425g tin of black beans,

the fillets and pat it down to help

drained and rinsed

it stick. Pour the remaining 1

● 90g fresh corn kernels

tablespoon oil on top.

5

the cumin, salt and pepper.

Cook until the tomatoes have given up their juices and the sweet potatoes are forktender. Add the coriander and pecans, stir, and set aside.

2

Heat the canola oil in a medium frying pan over

medium heat. When it comes

Roast the fish for 10 minutes,

● 1½tsp ground cumin

to a shimmer, add a tortilla and

until it is just firm and the

● 1½tsp kosher salt

cook until crisp. Flip and cook

● ½tsp freshly ground

for another minute. Remove

green crust becomes a little

browned around the edges.

black pepper

To make the vinaigrette,

● 2tbsp freshly

6

chopped coriander

place the vinegar in a mixing

bowl and add the garlic and

shallot. Whisk in olive oil. Add the basil, salt and pepper and stir.

7

Spoon half the sauce onto

a serving platter and place

the halibut on top. Serve the remaining sauce in a bowl with a spoon on the side.

NUTTY NUGGET

Eat with a knife and fork – the tortillas may shatter, but you can use the shards to scoop up the filling

● 75g chopped toasted pecans ● 60ml canola oil ● 12 x 10cm corn tortillas

from the oil and place on a paper towel. Repeat.

3

Place 4 tortillas on a platter. Put a scoop of the

bean-nut mixture on each. Top

each with a second tortilla and alternate the mix and tortillas

To serve

to stack. Divide the remaining

● Ripe avocado

mix for a final spoonful on

● Freshly squeezed lime juice

top. Serve with avocado, fresh

● Sour cream

lime juice and sour cream.

October 2014 | womensfitness.co.uk 107

NUTRITION

: CRUNCH TIME FARRO-CHICKPEA SALAD WITH SUNFLOWER SEEDS Serves 8-10

a large saucepan and

Prep time 20 minutes,

add enough cold water

plus 1 hour standing

to cover by 10cm.

Cooking time 20-25

Bring to a simmer

minutes

over medium heat

● 200g farro

and cook until tender,

● 1tsp kosher salt

about 20 minutes.

● 450g asparagus,

Drain in a colander and

trimmed and cut

rinse with cold water.

into 2.5cm pieces

Transfer to a serving

● 425g tin of

hold the remaining

and rinsed

ingredients.

● 500g grape

tomatoes, cut in half lengthwise ● 1 small red onion,

cut into small dice ● 150g sunflower

seeds, toasted ● 90g chopped

Kalamata olives ● 225g crumbled

or chopped ricotta salata

NUTTY NUGGET

● 60ml red wine

In Italy, sunflower seeds are usually pressed for oil, but in this dish they have been paired with farro, a nutritious grain seen throughout Italy. The colours of the Italian flag are in the mix – bright green asparagus, red grape tomatoes and white ricotta salata

bowl large enough to

chickpeas, drained

vinegar ● 120ml sunflower oil ● 10g chiffonade of

fresh basil ● Freshly ground

black pepper

1

2

While the farro is simmering, cook

the asparagus in a pot

of boiling water with 1tbsp salt for 2 minutes.

Drain the asparagus well, rinse in cold water, and add to the cooled farro.

3

Add the remaining ingredients and

toss. Season with salt

and pepper to taste.

4

Keep the salad

at a cool room

temperature for around 1 hour or cover and refrigerate for up to 2 days. Bring to room temperature

Place the farro and

at least 1 hour

1tsp kosher salt in

before serving.

COCONUT ICE POPS Makes 8 x 110g bars

and mix everything well

Prep time 10 minutes,

for 30 to 45 seconds.

plus 8-12 hours to freeze You'll also need 1 set of ice cream moulds

2 3

Transfer to a bowl and

stir in the 50g coconut.

Pour the liquid into the ice cream moulds and

● 420ml coconut milk ● 240g double cream ● 60ml whole milk ● 240ml sweetened

condensed milk

set them in the freezer to freeze overnight.

4

Working with a couple

of bars at a time,

remove them from the freezer and unmould

● ¼tsp salt

according to the

● 1tsp vanilla extract

manufacturer’s instructions.

● 50g sweetened

shredded coconut

5

Dip each bar in warm

water to melt it slightly,

or brush with light corn

To decorate

syrup. Press the bar into the

● Light corn syrup

toasted coconut, covering it

(optional) ● 110g sweetened shredded

coconut, toasted

1

These ice pops can be stored in the freezer for up to 1 week

on all sides. Place on a parchment-lined pan and return it to the freezer.

Repeat with the remaining

Place all the ingredients

bars. Serve them

for the ice pops, except

immediately or store well

the coconut, in a blender

NUTTY NUGGET

wrapped in the freezer.

108 womensfitness.co.uk | October 2014

FEELING INSPIRED?

These recipes are from In A Nutshell by Cara Tannenbaum and Andrea Tutunjian (£20, W.W. Norton & Company). Women's Fitness readers can buy the book for the special price of £15. To order, visit wwnorton.co.uk and quote WN297 at the checkout.

WORDS: AMANDA KHOUV

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NUTRITION DID YOU KNOW?

Milk rehydrates the body rapidly and has more potassium and electrolytes than sports drinks ● Source: A2 milk

: EAT WE LL

Fuss-free fill Tuck into a bowl of Birchermade-easy with Rude Health Bircher Soft & Fruity. The wheat-free oats and fruit breakfast doesn’t need to be soaked – just add milk or juice and get munching! ● £3.49, waitrose.com

3

BREWS FOR A LOVELY CUPPA

Sip these warming teas to welcome back autumn – or hold onto summer by pouring them over ice

1

PG TIPS AROMATIC SPICES & MINT

Featuring cinnamon, mint and orange for a fragrant cuppa any time of day. ● £1.19, tesco.com

2

CLIPPER ORGANIC STRAWBERRY AND RHUBARB INFUSION

3

TEAPIGS LEMON AND GINGER

Want to fill your trolley without filling out? It is possible, says Amanda Khouv

DOWN TO THE CRUNCH

Munch time

Snack time just upped its game thanks to Kallo’s new superfood range. Smother some nut butter over the Quinoa & Seeds or Buckwheat Super Seeds multigrain cakes for some serious snackage with absolutely none of the guilt. ● From £1.29, Sainsbury’s

STIR IT UP

Baking yummy, healthy cakes and treats has never been so simple with Russell Hobbs Illumina Hand Mixer. It features four digitally controlled speeds so you can get that mixture just right without any hassle.

Sounds good to us! ● £39.99, russellhobbs.com

110 womensfitness.co.uk | October 2014

Just the right amount of spice and tanginess to brighten your day. ● £4.49, teapigs.co.uk

WORDS: AMANDA KHOUV PICTURES SHUTTERSTOCK

Healthy bites

This sweet, refreshing fruit tea tastes how it sounds – perfect to satisfy your sweet tooth. ● £1.59, clippertea shop.com

IN SEASON :

AUBERGINE INSPIRATION

NUTRITION

FOOD FOCUS

aubergine Chock-full of goodness, now’s the perfect time to enjoy some oh-so-tasty aubergine

AUBERGINE PURÉE Slice 2 aubergines in half lengthways, drizzle with olive oil and place under a grill for 25 minutes. Remove and leave to cool. Score the grilled flesh with a sharp knife and scoop out into a bowl. Mash, then beat in the juice of 1 lemon and 2-3 cloves of crushed garlic. Stir in 150ml natural yoghurt. Serve.

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK

AUBERGINE AND MOZZARELLA MELTS Preheat the oven to 200°C/400°F/Gas Mark 6. Cut an aubergine in half and drizzle with olive oil before baking in the oven for about 25 minutes.

Slice 4 tomatoes and 1 x 150g ball of buffalo mozzarella.

Arrange on top of the cooked aubergine, flesh-side up, and return to the oven for 5 minutes.

Top with some fresh basil leaves and serve with a green salad.

AUBERGINE AND GOAT’S CHEESE ROLLS Preheat the oven to 200°C/400°F/Gas Mark 6.

Thinly slice 1 medium aubergine and place on a lined baking tray.

Brush with olive oil, then bake for about 15 minutes. Mash 3 pitted, soft dates that have been chopped with 100g creamy goat’s cheese. Place a tablespoon of the filling on the end of each aubergine slice and then tightly roll, securing with a cocktail stick.

Superfood stats

100G AUBERGINE WILL PROVIDE YOU WITH APPROXIMATELY:

25 calories 0.2g fat 6g carbs 3.4g fibre 1g protein

S

ummer may have come to an end, but there’s still plenty of delicious fresh produce to enjoy. And one vegetable that should be at the top of your shopping list right now is the aubergine, which is in season until mid-October. Part of the nightshade family, alongside potatoes and tomatoes, aubergines not only add texture and flavour to dishes, but they’re also a good source of dietary fibre, vitamins and minerals as well as being low in fat and calories.

Traditionally, this vegetable is deep purple in colour, pear-egg shaped and glossy, but increasingly we are seeing more varieties being introduced in different shapes and sizes, as well as colours such as orange, green and even violet pearl! We will be focusing on the more traditional purple-skin variety.

The skin contains an antioxidant known as nasunin. Nasunin protects the lipids (or fats) found in our brain cell membranes, which is important as our brain is made up of around 60 per cent fat. Nasunin protects both cells and their function, helping support everything from our memory to our moods and keeping

‘The high fibre and low fat content of aubergines makes them an ideal food for anyone trying to manage their weight’

dementia and Alzheimer’s at bay.

Aubergines also contain chlorogenic acid, which helps protect against cancer. It is also anti-microbial and anti-viral, and helps to control blood sugar levels.

The high fibre and low fat content of aubergines also makes them an ideal choice for anyone trying to manage their weight. The fibre will support the health of your digestive system and keep you fuller for longer.

Another benefit is that they can help to rid the body of excess iron. Iron is obviously vital to our bodies, but too much can actually put you at higher risk of heart disease and cancer.

Finally, the aubergine is a good source of vitamins and minerals, especially B1 (thiamine) and B6, which boost the immune system and protect our brain and nervous system, as well as copper, magnesium and manganese, which support bones and tissues and are important for energy production.

Right, we’re off to the shops to pick up an aubergine or two!

FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING

October 2014 | womensfitness.co.uk 111

C O M I N G

N E X T

I S S U E

RUNNING SPECIAL

POWER UP!

10K PLANS FOR FIRSTTIMERS AND PROS + HOT NEW FASHION + YOGA FOR RUNNERS

YOUR NEW HEALTH WARRIORS AUTUMN SKIN FIXES SUPER-SPEEDY GYM WORKOUT

On sale 1/10/14

PICTURE: SHUTTERSTOCK

PLUS

FRESH FODDE R :

NUTRITION

Naturally delicious Keep your cooking simple – and reduce waste – with these inspiring natural recipes from Tom Hunt

October 2014 | womensfitness.co.uk 113

NUTRITION

: FRESH FODDE R

HOT TIP This breakfast makes a healthy yet hearty replacement for the full English

SHAKSHUKA

decide when you have reached your desired

Serves 2

consistency and flavour,

● 300g Passata (see below)

then stop cooking.

● 1 red onion, thinly sliced ● ½tsp ground cumin ● 1tsp sweet paprika ● Glug of light olive oil ● 1 mild green chilli, sliced on

the diagonal (optional) ● 2 garlic cloves,

roughly chopped ● 4 eggs ● 3 sprigs of parsley or

coriander, roughly chopped For the passata ● 600g ripe tomatoes

1

2

Gently fry the onion with

the cumin and paprika in

the light olive oil, adding a

pinch of salt and half the chilli, if using, for 10 minutes, until soft. Add the garlic and fry for a further five minutes.

3

Add the Passata and

simmer for 10 minutes.

If the sauce becomes too

SMASHED FENNEL WITH CUCUMBER AND MINT

dry, add a little water.

4

When you’re ready to eat,

Serves 4

For the raw fennel salad

each half into thin slices as

make four hollows in the

● 200g raw fennel

● 1 large fennel bulb

you would an onion. Season

sauce and crack in the eggs.

Cover with a lid and simmer

salad (see below) ● 200g cucumber

Make the Passata. Wash the

for five minutes for soft yolks

● 12 mint leaves

tomatoes, then blend them

and 10 minutes for hard-

● 50g walnuts,

to a fine pulp. Gently simmer

cooked eggs. Serve, sprinkled

them in a wide saucepan for

with the herbs and a little

crushed (optional) ● 50g dates, roughly

chopped (optional)

(about 350g) ● Juice of ¼ lemon

1

Make the raw fennel

salad. Trim the root from

the fennel bulb and remove any frondy tops, reserving

with salt, pepper and a squeeze of lemon juice, sprinkling on the reserved fronds to add sparkle.

2

Cut the cucumber in half

lengthways. Remove the

seeds with a spoon. Slice the

15-30 minutes, until they have

pepper, on your favourite

reduced to a thick sauce.

toast, or with bread. Sprinkle

● Drizzle extra virgin olive oil

them. Slice the bulb in half

cucumber thinly. Place it in a

Taste them as they reduce,

with the rest of the chilli.

● Juice of ½ lemon

from top to tail, then cut

clean plastic bag with the

114 womensfitness.co.uk | October 2014

HOT TIP This Fennel Gin Cooler is a great way to use up leftovers! Take a glass of ice and add 25ml gin. Follow with 10ml elderflower cordial.

Add a piece of cucumber, the reserved cucumber seeds and a slice of raw fennel salad. Top with sparkling water, stir and serve. Makes 1.

MUSHROOM, TARRAGON AND VANILLA SOUP Serves 4 ● 1 quantity mushroom

duxelles (see below) ● Drop of vanilla extract ● 4tsp crème fraîche

(optional)

1

Make the mushroom

boil, then reduce the heat

duxelles. Finely chop

and simmer for 25 minutes.

3

Add most of the

the onion and sauté in

mushrooms and

a heavy-based pan over

tarragon leaves to the

a medium heat for five

stock. There’s no need to

minutes with the butter and light olive oil. Meanwhile, cut

remove the vegetables

For the quick veg stock

the mushrooms into 1-2cm

as they will bulk out the

(makes 1 litre)

pieces and add to the pan.

soup. Add the vanilla

● 1 carrot, grated

Pick the thyme leaves and

extract, remove the bay leaf

● 1 onion, grated

add them, too. Reduce the

and herb stalks and blend

● 1 celery stick, grated

heat and sauté slowly for

everything else until smooth.

● Woody mushroom stalks

a further 15 minutes, adding

Taste and adjust the

● Green top of a leek, finely

more butter if the pan

seasoning, adding plenty of

chopped (optional)

becomes dry. Roughly chop

pepper. Serve in warmed

● Parsley or other herb

the garlic, add that and cook

bowls with the remaining

for a further two minutes.

mushrooms and tarragon

● 1 bay leaf

If there is still a lot of juice

leaves, with 1 teaspoon

● Few tarragon stalks, leaves

around the mushrooms,

crème fraîche on each.

stalks (optional)

saved for the soup

increase the heat and reduce

HOW TO STORE

it to a rich sauce.

For the mushroom duxelles ● 1 onion ● 20g butter (plus more

nuts and dates (if you’re using

into the bag, too.

them). Taste and adjust the

Here comes the fun bit.

seasoning, then dress the

Seal the bag carefully at

salad with the extra virgin

the top and bash on the table

oil and lemon juice.

six or seven times to bruise the fennel and cucumber.

HOW TO STORE

This helps to release their

This salad will keep for

natural juices. But be careful

around three days in

the bag doesn’t split!

a good sealed container in

4

a fast, easy stock that

soup will keep in sealed containers in the fridge

Place all the ingredients in a

for four days. Reheat the

● Splash of light olive oil

tall pan with 1.1 litres of water.

soup to just below boiling

● 400g field mushrooms

Add whatever vegetables

point to serve, or reheat

● 2 sprigs of thyme

you have – all ingredients are

the duxelles until piping

● 4 garlic cloves

optional. Cover, bring to the

hot right through.

flavours to combine. Stir in the

the mint leaves and add them

3

Both the duxelles and the

you can use for any soup.

if needed)

200g raw fennel salad. Tear

2

Make the stock. This is

Leave the salad in a bowl

the fridge, but this is best

for 15 minutes for the

done without the mint.

HOT TIP Go easy with the vanilla – you’re looking for a just a hint poking through the earthy mushrooms

October 2014 | womensfitness.co.uk 115

NUTRITION

: FRESH FODDE R

ROAST BEETROOT, PAK CHOI, LABNEH AND CUMIN Serves 4 ● 1 quantity roast

180°C/350°F/Gas Mark

and a little seasoning.

4. Remove the leaves of

Remove from the heat.

beetroot and garlic

the beetroots. If they

(see below)

are fresh, wilt them in a

● 2 pak choi, trimmed

and chopped

frying pan with light olive

3

Season the labneh or

yoghurt with another

squeeze of lemon, 1

oil and serve as greens

teaspoon of the lemon

● Glug of light olive oil

alongside the roast

zest, the extra virgin oil,

● 1 garlic clove, sliced

beetroots. Wash the

cumin and salt and

● Finely grated zest

beetroots and cut into

pepper, adjusting the

and juice of 1

wedges about 2-3cm at

levels of lemon juice, oil

unwaxed lemon

their thickest. Toss in

and cumin to taste.

● 200g labneh or

olive oil, salt and pepper,

HOT TIP To make your own labneh (strained yoghurt), place 500g thick full-fat live natural yoghurt in muslin or a tea towel. Tie a knot to seal and suspend in a sieve over a bowl for five hours to let the whey drain off. This will yield a generous 200g – enough for this recipe.

4

Combine the roast beetroot and pak

200g thick full-fat live

place in a baking tray

natural yoghurt

with space for them to

choi or beet tops, add

● Extra virgin olive oil

breathe, cover with foil

the remaining lemon zest

● Pinch or two of cumin

and pop in the oven.

and adjust the seasoning.

seeds, toasted and

After 30 minutes,

Spoon onto a platter.

crushed, or to taste,

remove the foil to allow

Place spoonfuls of the

plus more to serve

them to take on a little

labneh or yoghurt

colour and add the

among the veg and

garlic. After another

sprinkle the sesame

● 1tbsp toasted

sesame seeds For the roast beetroot

20 minutes or so the

seeds and more cumin

beetroot should be soft

seeds over the top.

and garlic

and slightly caramelised.

● 500g beetroot

Roughly chop the

● Splash of light olive oil

parsley leaves, finely

The beetroot will keep

● 1 bulb of garlic

chop the stalks and mix

for four days in a sealed

separated into cloves ● Few sprigs of

flat-leaf parsley

1

Make the roast

beetroot and garlic.

Preheat the oven to

with the beetroot.

2

HOW TO STORE

container in the fridge.

Sear the pak choi or

The salad is best served

beet tops in the light

fresh, but will keep for

olive oil in a wok or frying

three days in a sealed

pan for just a minute,

container in the fridge.

then add the garlic, a

Return both to room

squeeze of lemon juice

temperature to serve.

HOT TIP If you make the poached apricots in advance and freeze them, put them in the blender frozen and omit the ice, adding a splash of water

FROZEN APRICOT DAIQUIRI Serves 6

and pull it apart, then

full). Blend until you

● 1 quantity poached

remove the stones. In

have an even slush.

apricots (see below) ● 100ml apricot

poaching liquor, or to taste

a small saucepan, bring 200ml water to the boil with the sugar, stirring

3

Add more ice to thicken, then taste

and add apricot

until the sugar has

poaching syrup to

● 300ml white rum

dissolved. Reduce the

sweeten, or lime juice to

● Juice of 2 limes

heat to a simmer, add

sour. Serve in your fave

● 600g ice, or to taste

the apricots and put the

glasses, with a straw.

lid on. Simmer for For the poached

around five to 10

HOW TO STORE

apricots

minutes until soft.

The poached apricots

● 400g apricots

Remove from the heat.

● 200g rapadura

or raw cane sugar

1

Make the poached apricots. Halve the

apricots, twist each half

2

a sealed container in

ingredients in

the fridge. Bring to

a blender – do this in

room temperature to

batches if necessary

serve. The daiquiris

(the blender should

should be drunk

never be more than half

straight away.

WA N T M O R E I D E A S ?

These recipes are from The Natural Cook by Tom Hunt (£20, Quadrille. Photography: Laura Edwards).

Women’s Fitness readers can buy the book for the special price of £15, including P&P within the UK. To order, call 01256 302699 and quote ref AM1.

116 womensfitness.co.uk | October 2014

will keep for five days in

Place all the

P R O M O T I O N

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Its green spinachy taste makes it ideal for fortifying salads, smoothies and soups. ● From £7.99, Holland & Barrett and aduna.com

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T H E

L A S T

W O R D

Fit fash

We’re loving the awesome new Fabletics range from Kate Hudson. This gorgeous gear is well worth a look, check it out at fabletics.co.uk.

READY TO PARTY Going somewhere nice tonight? Treat your body to a luxury oil for super-smooth skin.

‘If you have the time to soak in a bath, or have a shower before getting ready, then use Revive Evening Bath & Shower Oil. It’s a wonderfully pampering, uplifting blend of geranium and ylang ylang that helps to re-energise you, pick you up and put you in the party mood,’ says Geraldine Howard of Aromatherapy Associates. ● Revive Evening Bath & Shower Oil, £40, aromatherapyassociates.com

INSPIRED Love life, keep fit and feel fab with this s month’s motivational tips and must-haves

Already starting to feel the chill?

Stay cosy with this bright and funky Odlo jacket. ● Odlo Orange Fahrenheit Jacket, £180, snowand rock.com

TWITTER CRUSH TW This month we’re following TV presenter @Laylaloves – we loved her World Cup updates this summer and we love her hot beauty tips, too!

122 womensfitness.co.uk | October 2014

Wise

words

‘I want to be the best I can be and this will only happen if I do the training that I’m supposed to do. A day of training missed ieving my goal.’ is a day further away from achieving Salomon Trail Runner Emma Clayton

NEVER MISS SS AN ISSUE Want more inspiration?

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WORDS: ELLIE MOSS

Wrap up