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SEX
DROP POUNDS WITH HER BIKINI PLAN
THE 8 NEW RULES JUST DON’T SUE US!
10:26AM
14-DAY BEACH BODY!
SINK OR SLIM? AWH EDITOR’S 40LB BATTLE
THE BURGER THAT BOOSTS YOUR HEALTH
THE 25p PILL THAT BEATS WRINKLES P.36
BURN FAT & TONE UP IN 30 MINS A DAY P.33
WHY YOUR JOB DEPENDS ON IT
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THEDARKSIDE OFJUICING P.21
BEAUTY LOOKS TO HELP YOU SCORE! MYLEENE KLASS, 36 Loves pasta, looks like this
ABS
THE NEW STOMACH PLAN EVEN TOP MODELS SWEAR BY
VANITY NATION: BRAZIL’S BODY BEAUTIFUL EXPOSED P.102
clinique.co.uk Š Clinique Laboratories, LLC
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Now, everyone’s a makeup artist. Chubby Stick for eyes and lips. New limited edition shades now available.
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J U L Y / A U G U S T 2 0 1 4
WorldMags.net THE BRIEF 15 Weight loss
Dim the lights for a slimmer belly
16 Fitness
The simple workout bolt-on that will turbocharge your fat burn
17 Food
Your choc fix can boost brain power
19 Sex
Condoms: dos and absolute don’ts
21 Beauty
Is your juice habit ruining your looks?
23 Health
Banish hay fever for good
YOUR BEST BODY
33 World’shardest workout Get beach-ready in just one week
36 Multitasking meds
Your look good, feel better kit
39 Pool performers
Dive in with a wonder one-piece
41 15 minutes to ripped
Beat bikini fear in just four moves
E AT S M A R T
43 Strawberry shake-up
10 new ways with our summer fave
46 Your BBQ prescription
Grill yourself slim (and avoid salmonella) with these tasty swaps
49 Flat belly in a day
Meals and snacks to beat the bloat
SEX & LOVE 51 School of seduction
Our barely printable pick-up tricks
55 (Greek) god’s gift
300 star Sullivan Stapleton tells all
56 Beer goggles, defogged
Is he a hottie or tequila-hazed nottie?
BEAUTY & STYLE LAB 61 Catwalk to cross trainer
What stylish women wear to work out
68 Smells like summer Your duty-free scents sorted
71 Pro facial, DIY price tag Better skin at home from just £7.99
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WorldMags.net SLIM DOWN
75 Are you gym-phobic?
WH Health Ed Anita faces her fears
79 Dodge diet meltdown
....and still eat kebabs and chocolate
81 ‘How I fought the flab’
One reader’s 7-stone transformation
F E AT U R E S 26 Mighty Myleene
She has the best bikini body on UK TV. Here’s how you can score it
84 Mile-high fine dining
The real reason airline food tastes pants – with help from Heston
90 What’s up down there?
Everything you wanted to know about vaginas (and a lot you didn’t)
96 Pack to perfection
Half the suitcase, double the style with our holiday wardrobe edit
102 Brazilians do it better
The fitness, food and confidence secrets of the world’s hottest women
106 Booty calling
Is your bum ready for its close-up? It will be after these six moves
112 Passport to health
These luxe locations go above and beyond to boost your wellness
118 The WH beauty edit
The 25 zero-effort beauty upgrades for a hotter you this summer
LIFE SKILLS
127 Nix post-holiday blues Five pain-free ways to cure your back-to-work hangover
131 Havegadgets,willtravel Our pick of the new hi-tech heroes that will transform your trip
133 VIP airport pass
Who needs a private jet? Travel stress-free with our insider cheats
REGULARS 7 Editor’s letter 9 Ask WH 136 The WH team 137 Stockists 138 My life on a plate
Cover photography: John Wright. Styling: Charlie Lambros. Hair: Lisa Eastwood at Premier. Make-up: Vanessa Guallar at Frank Agency. Main cover: Myleene wears: bikini, Myleene Klass at Littlewoods
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PHOTOGR APHY: BOOTH NATION, GET T Y IMAGES, WE ARESTUDIO33.COM. MAKE-UP: HANNAH EDWARDS, USING BOBBI BROWN COSMETIC S
J U L Y / A U G U S T
The human race is inherently tribal. We buy the same shoes as our friends. We get lunch from the same deli as our colleagues. We read a book because someone we vaguely know tweeted about it. It’s less about copying and more about connection. In the 1970s, that social tribe was the hippies; in the 1980s, the yuppies. Now, I like to call them the wellthys. And if you’re reading this magazine, chances are you are one. We are women (and men) who seek gratification and spiritual nourishment through health and wellbeing. We know a strong, healthy body is worth far more than a second home in the South of France. Our enemies are not fine lines and greying hair, but the modern world’s dual antagonists: stress and the diminution of time. When we launched Women’s Health at the beginning of 2012, the word ‘wellness’ still carried a whif of meditation and crystal healing (and no, there’s nothing wrong with that). Today, it’s become an accessible and aspirational lifestyle. You can now buy cold-pressed juices in most shops and download recipes from thousands of brilliant healthy food blogs. Church halls now multitask as a place to genuflect before God as well as your Zumba instructor, while ingenious fitness classes have sprung up like wildflowers across the country, recognising our need to work out without having to lunge to cheesy garage music. These are exciting times, when health doesn’t have to be a joyless or painful pursuit. It can be fun, stylish and maybe even funny. Our mission is to bring this wellthy new world to you. Enjoy the issue,
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10 SIGNS YOU’RE A ‘WELLTHY’ Your next ‘investment’ is a Vitamix.
You’re going to Ibiza for the yoga, not the clubbing. You use Headspacing as a verb.
Your leggings collection has taken over your wardrobe.
Arianna Huffington’s Thrive is next on your reading list.
Your PT knows 75% more about you than your own family.
You own at least nine pairs of trainers. Most are neon.
Around a fifth of your income goes on anything with the word ‘organic’ in it.
Farrah Storr / Editor
Follow me on Twitter @Ed_WomensHealth
You know farro, tempeh and teff are grains, not rappers.
ON MY WELLTH RADAR RIGHT NOW: Naturya Maca Powder: a better pick-me-up than a double espresso. Lucas Hugh Prism leggings: flattering from all angles. Holistic Silk Eye Mask: the only thing that makes aeroplane lighting bearable. Calm.com: serenity in minutes. Aaaah…
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Ask Women’s Health
• YOU HAVE QUESTIONS?
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WORDS: FR ANCES YOUNG . PHOTOGR APHY: 727INC .COM/FOLIO-ID.COM, GALLERY STOCK , GET T Y IMAGES
SEND YOUR QUESTIONS to us at womenshealth@ womenshealthmag.co.uk.
Why doI getdizzy if I stayin the sun? >
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WE HAVE ANSWERS!
Ask Women’s Health • YOU HAVE QUESTIONS?
Q
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I read exercise can stop wrinkles. True story?
> Jo, Liverpool Step away from the Botox, this is exciting. A US study found that after a group of sedentary over-65s worked out for 30 minutes twice a week for three months, their skin looked similar to that of 20- to 40-year-olds. “Exercise releases myokines – messengers that tell your skin to behave younger,” says cosmetic dermatologist Dr Sam Bunting. In the study, people ran or cycled at 65% of their maximum. Buy a TomTom Runner Cardio heart rate monitor to track how hard you work and get a headstart on those pensioners.
Q
Is it bad to eat the same healthy foods every day?
> Laura, Perth Yes, even a diet of steamed veg and chia seeds is bad news if you don’t mix it up a bit. “The issues with a restricted diet are micronutrient intake and sustainability,” says nutritionist Martin MacDonald. Not only do you risk missing out on vital nutrients, but studies also show meal fatigue can lead to junk food cravings. Try something new once a day – visit the farmers’ market and buy a veg you’ve never heard of. Salsify, anyone?
ASK THE NEW GUY NEXT DOOR
• HE FOUGHT OFF SERIOUS COMPETITION, NOW PT JAMES HARDY, 34, IS YOUR NEW GUY NEXT DOOR. KEEP HIM BUSY WITH YOUR PRESSING SEX AND RELATIONSHIP QUESTIONS
Careful, you’ll get a head rush
My boyfriend seems much friskier in the summer. Why is this?
Howdy, partner...
> Jane, Manchester Simple answer: men love flesh. And there’s a ton more of it on show. The scientific answer is that between all that visual stimulation and the sun increasing vitamin D levels, our testosterone/libido/lust for you goes into overdrive. My advice: let him get away with a little micro-sleazing – it’s not a reflection on you or your relationship. (Unless you’re dating Berlusconi, that is.) And then make the most of his libido boost when you get home. Single? Now’s the time to finally ask out that guy you fancy – he’s much more likely to say yes in summer.
Q
I’m 30 and don’t want kids. Should I say so on a first date? > Chloe, Tamworth Talking about babies, whether you want them or not, will send him packing. He won’t hear ‘don’t want’, just ‘babies’. In the shopping centre of life, guys like to mooch before they make a purchase. We love the idea of being free agents and don’t like decisions being made for us. On date two or three, mention a couple you know who chose not to have kids and say you agree. Check his reaction. If he frowns? Not good. If he’s looking at the menu, well, it’s probably not going to happen anyway, is it?
Q
My guy says I’m too flirty with his mates. What do I do? > Megan, Salisbury It’s human nature to get jealous, particularly if you’re sharing dirty laughs with another (betterlooking) man. And if it’s with the same man, at every occasion. But if other people are laughing along, don’t sweat it, it’s his issue. He’s feeling a little insecure so give him a smile every now and then. Still jealous? Maybe you are better of with the guy that makes you laugh after all. GOT A BURNING QUESTION? Email us at womenshealth@ womenshealthmag.co.uk
The FACE-OFF PIMM’S VS SANGRIA
For your summer tipple, is it Pimm’s o’clock or sangria season? PIMM’S
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AND THE WINNER IS... SANGRIA
First, the maths. A glass of sangria has 130 cals. Pimm’s? Around 150. The red wine in the sangria and the alcohol in the Pimm’s have less than 1g sugar each, but add lemonade and you get an extra 24g. The antioxidant-rich red wine in sangria trumps gin-based Pimm’s, says celebrity nutritionist Hala El-Shafie – just make your own sugar-free mixer. “Mix the juice of four lemons and 1⁄2 tsp stevia with 1l water and add ice and mint or ginger.” Delicioso!
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FOR MORE INFORMATION, VISIT DRSAMBUNTING.COM, MAC-NUTRITION.COM, NUTRITION-ROCKS.CO.UK , @NUTRITIONROCKS1. TOMTOM RUNNER CARDIO (£249, TOMTOM.COM)
WE HAVE ANSWERS!
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N E W S W E I G H T
L O S S
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F I T N E S S
Y O U /
C A N
F O O D
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U S E
S E X
B E A U T Y
H E A L T H
TEQUILA SLIMMER
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THE BR IEF
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J U LY/A U G U S T 2014
LIQUID ASSETS
We all know chicken soup is good for the soul, but it can shed pounds, too. A US study* found people who eat soup four or more times a week have lower BMIs than those on a more solid diet. Liquified food’s nutrients enter your bloodstream faster, triggering hormones that signal fullness. Get the right appliance for souper results:
SWITCH OFF, SLIM DOWN
WHAT YOU WANT: An antioxidant hit BUY: A soup maker WE LOVE: Cuisinart Soup Maker (£129, lakeland.co.uk) WHY: Cooking boosts antioxidants in veg such as carrots and spinach.
WHAT YOU WANT: A fibre boost BUY: A blender WE LOVE: Vitamix Professional 750 (£650, selfridges.com) WHY: It keeps the veg’s fibrous skin, to make your soup more filling.
WORDS: AMELIA JEAN JONES. PHOTOGR APHY: GET T Y IMAGES . *SOURCES: IOWA STATE UNIVERSIT Y, US, VANDERBILT UNIVERSIT Y/AMERICAN JOURNAL OF CLINICAL NUTRITION, JOURNAL OF MARKETING RESEARCH
WHAT YOU WANT: A fast nutrient juice shot BUY: A cold-pressed juicer WE LOVE: Magimix Le Duo Plus XL (£161.99, johnlewis.com) WHY: No spinning blades means no heat, so the nutrients stay intact.
CREDIT MUNCH
Three-for-two oUers are great for your wallet, but can stump your healthy eUorts. In a US study*, even people watching their calorie intake chose the largest size of snack if it was the best value. So if you find yourself thinking three jumbo jars of peanut butter for the price of one is the bargain of the year, grab a trolley. A recent study* found the arm flexor contraction of holding a basket makes shoppers choose products that provide instant gratification. Basket of Freddos anyone?
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THE PERCENTAGE OF PEOPLE WHO LINK EATING CHOCOLATE CAKE WITH GUILT. YET THOSE WHO FELT BAD WERE MORE LIKELY TO GAIN WEIGHT OVER AN 18-MONTH PERIOD AND THOSE WHO SAW TREATS AS CELEBRATORY WERE MORE SUCCESSFUL SLIMMERS. DON’T LABEL FOODS AS ‘GOOD’ AND ‘BAD’ – STICK WITH ‘HEALTHY’ AND ‘UNHEALTHY’. OR STICK A CANDLE ON TOP THEN BURST INTO SONG BEFORE EVERY MEAL. SOURCE: APPETITE
STOP WINING ABOUT YOUR WEIGHT GAIN Hold the Chardonnay: you knock back more vino when it’s white, according to research from Iowa State University in the US. Participants asked to pour a ‘normal’ drink doled out 9% more white than red. Turns out the lighter grape doesn’t oUer a strong visual contrast in a clear glass, so your brain doesn’t register it as a serving. Try having it in a dark glass and leave your glass on the table as you pour rather than picking it up – you’ll serve 12% less. Chin chin.
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THE BR IEF
FITNESS & FOOD WorldMags.net
BAG A SIX-PACK There’s more than a grain of truth in this. Scientists at the University of Wisconsin say exercising with sandbags gets your heart rate higher and burns more calories than a dumbbell workout. The sand shifts in the bag, making your core work hard to stabilise the load. Buy a 20kg Maximuscle Sandbag Trainer* or Blue Peter it with plastic bags, duct tape and sand. Pop it in a dufel bag to avoid a beach in your lounge, then try these three moves from Sam Harper of SH Fitness after a vigorous warm-up:
4.5
1. LIFT & PRESS
Works: Quads, biceps (a) Bend your knees and lift the sandbag. (b) Press above your head quickly. Slowly return to the start. Do: 3 sets of 8
2. SAND GET-UP
Works: Core (a) Pop the bag over your shoulder and get up slowly from a horizontal position. (b) Slowly lie back down. Do it on the other side. Do: 3 sets of 6
3. THE WALKING HUG
Works: Biceps, back (a) Wrap your arms around the bag. (b) Walk with your abs braced, chest up and shoulders back. Do: 30 seconds
kmph
THE MINIMUM SPEED AT WHICH AN OVERWEIGHT, PREVIOUSLY SEDENTARY WOMAN WOULD HAVE TO WALK TO BURN THE MOST FAT. SO WALKING 1KM IN 13 MINUTES AND 12 SECONDS IS THE PERFECT PACE TO SHED POUNDS. GET A MOVE ON, THEN.
No grain, no gain
SWEAT AWAY BRAIN PAIN
PUT INJURY ON ICE
just 24% when they’re used to treat it individually. So, the next time you have a strain or sprain, apply menthol gel (try Deep Freeze Cold Gel*), cover it with a plastic wrap and pop an ice pack on it for around 20 minutes. Then simply put your feet up and chill...
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Seriously! Does anyone have a hairclip?
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THE NUMBER OF MINUTES IT TAKES TO EVEN OUT BLOOD SUGAR WITH FENNEL. STUDIES SHOW THIS GREEN VEG’S FIBRES TRIGGER EFFECTS THAT PROTECT AGAINST DIABETES AND OBESITY – HUNGER FADES, ENERGY IS BOOSTED AND THE LIVER SLOWS GLUCOSE PRODUCTION. TRY HALF A RAW BULB WITH LEMON JUICE – IT AIDS DIGESTION TO REAP THE MOST BENEFITS. A LIGHT-BULB MOMENT.
WORDS: AMELIA JEAN JONES . PHOTOGR APHY: CL AIRE BENOIST, GALLERY STOCK , GET T Y IMAGES . TR AINER (£39.99, ARGOS.CO.UK). DEEP FREEZE COLD GEL (£5.19, BOOTS .COM). FOR MORE INFORMATION, VISIT SHFITNESS.CO.UK
BITTERSWEET MEMORY BOOST
DROP SOME ∼CϖD
+
+
GREASE IS THE WORD Wake up and smell the bacon. New landmark research – the Sydney Diet Heart Study – found people with heart issues who swapped animal fats such as lard for margarine had a higher risk of death. Unlike marg, lard doesn’t release carcinogens when heated, plus, it has a third less saturated fat than organic butter and three times the omega-3. Try leaf lard – the best-quality pig fat. If you’re veggie, oils high in monounsaturated fats, such as non-GMO rapeseed oil, are best. Fat-tastic. womenshealthmag.co.uk
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THE BR IEF
SE X
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WORDS: AMELIA JEAN JONES. PHOTOGR APHY: GET T Y IMAGES, CLINT BLOWERS. *JOURNAL OF SEX RESEARCH, UNIVERSIT Y OF NEW HAMPSHIRE. PRE-SEED (£ 13.99, CHEMISTDIREC T.CO.UK)
All swimmers, no winners
CURB YOUR CLIMAX
Good sex comes to those who wait, says a recent study, which showed men and women get the best orgasm when they build slowly and pause before climax. The (voyeuristic) bofns asked participants to masturbate, stop at 80-90% to climax, rate their arousal, then carry on*. The higher the rating when they stopped, the more intense the climax. Pause for 15 seconds when you’re almost at the peak. Yes, yes... yes!
R ATE YOUR RUBBER
You may have learnt how to protect a banana from STIs in school sex-ed classes, but researchers from Indiana University have looked at 16 years of data and found you’re probably still making schoolgirl errors with his cock sock. Master the condom, without phallic fruit.
COM-DON’T
SHATTER JEALOUSY
If you’re worried he’ll stray, make the paranoia work for you. A US study* found people who thought their partner might cheat reacted in ways that ended up enhancing their relationship. Spending quality time together left couples feeling more committed. Watch a tear-jerker together – it makes the monogamy hormone oxytocin surge by 47%. Fatal Attraction, however – probably not the flick for you.
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COM-DO
COM-DON’T
PUT IT IN HIS POCKET
GIVE IT ROOM
USE FLAVOURS
Heat and friction can cause latex to degrade. Try your bag pocket – just don’t pull it out with your Nectar card.
Up to 46% of those asked left no room for semen at the tip, which can cause splitting – pinch that first half an inch.
Avoid flavoured condoms, most of which contain sugar, which can cause yeast infections. Not sweet.
75%
THE REDUCTION IN SPERM MOBILITY CAUSED BY SOME ‘TINGLING’ LUBES. EVEN THE STANDARD SORT CAN SLOW IT BY AN AVERAGE OF 20%. THE GOOD NEWS: THE EFFECTS AREN’T ONGOING. IF YOU’RE TRYING TO CONCEIVE, TRY PRE-SEED, IT’S ISOTONIC AND PH BALANCED TO MIMIC YOUR BODY’S NATURAL LUBE. SWIM ON, LITTLE FELLAS. SOURCE: STATE UNIVERSITY OF NEW YORK UPSTATE MEDICAL UNIVERSITY
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BUY THIS, DITCH THAT
XXXXXXXXX XXXXXXXXX
Trade one naughty little health habit for one big beauty reward. We’re in! B U Y T H I S , DI T C H T H AT
Aveda Stress-Fix Body Creme, £36
Your 4pm chocolate fix for a month, £30
BEYOND SKINCARE
Creams, lotions and serums have some new buddies. Here’s exactly what to do with them:
WORDS: ANITA BHAGWANDAS . PHOTOGR APHY: JAMES WOJCIK / TRUNK ARCHIVE.COM
JUICE-PROOF YOUR GRIN
We all know juices are full of vitamins, what we didn’t know is they can cause teeth unnecessary strife. Turns out dark greens contain chromogens (a pigment) that can stain your smile. “Use a straw and drink water straight after,” says Sameer Patel, clinical director at Elleven Dental Practice. And don’t brush your teeth straight after citrus fruit smoothies. “It increases the corrosive efect of the fruit acids.” The rule? Don’t rush to brush.
18,000 womenshealthmag.co.uk
THE ESSENCE You’ll need this after your moisturiser to boost elasticity. TRY: Cr•me De La Mer Brightening Essence, £230
THE LOTION Thisskinsoftenerevensout moisturelevelsforasmooth base.Applyaftertoner. TRY: ShiseidoIbuki SofteningConcentrate,£23
THE CONCENTRATE Active ingredients sort pigmentationorlines.Use nightlyasatreatment. TRY:Kiehl’sMidnight RecoveryConcentrate,£36
THE TONIC Contains citric and glycolic acids to gently exfoliate. Use in place of toner. TRY: Origins United State Balancing Tonic, £18
ESTIMATED TONS OF SHAMPOO BOTTLES THAT WIND UP IN LANDFILLS EVERY YEAR. KEEP A MINI RECYCLING BIN IN YOUR BATHROOM AND TOSS IN PLASTIC EMPTIES (CAPS ’N’ ALL). HAPPY PLANET.
THIS JUST IN… CO-WASHING Nope, not showering with a friend, co-washing is the latest haircare development. ‘Conditioner washing’ means cleansing hair with conditioner rather than your usual shampoo. It’s gentle and minimises colour damage. Try Ojon Cleansing Conditioner, £21 – it’s great for oily hair. Slick.
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HEALTH
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THE ART OF SAFE TEXTS Death by lamppost isn’t the sole risk of texting en route. New research in PLOS One journal found messaging while you walk is also a disaster for your posture. Here’s our foolproof guide to SMS health and safety.
CLEAR YOUR PHONE
Texters can veer around like old drunks. Don’t be that person. Try the Type n Walk app (69p). It turns the road into the phone’s background so you can type and avoid the kerb.
STICK YOUR NECK OUT
WORDS: AMELIA JEAN JONES. PHOTOGR APHY: AL AMY, GETT Y IMAGES, GALLERY STOCK . *THE L ANCET RESPIRATORY MEDICINE. N-ACET YL CYSTEIN TABLETS (£8.19, HOLL ANDANDBARRETT.COM)
MASK ALLERGIES Here’s a road hazard you never saw coming. According to a recent Dutch study, hay fever symptoms that are paired with even a minor distraction can make you drive as if your blood alcohol concentration were 0.05% – efectively making you over the limit even though you haven’t touched a drop. Exercise has been proven to reduce hay fever symptoms, so aim to do two and a half hours of moderate-intensity aerobic exercise every week. And grab a curry afterwards – eating more turmeric up to and during the hay fever season reduces the inflammation that’s caused by the enzyme phospholipase A2, which is aggravated by pollen. Bee prepared. womenshealthmag.co.uk
To keep the phone steady, texters lock their arms and trunk, causing robot neck. Every five minutes, tilt your head back and forth to stretch your neck. Yep. Like an emu.
3
EYE UP ALL OBSTACLES
It takes three seconds to refocus. Every minute, take a three-second break to clock oncoming obstacles. You know, minor things like kids, dogs, cars.
THE TIMES REMOVED YOU CAN BE FROM SMOKING AND STILL BE AT RISK. THAT’S BECAUSE COMPOUNDS REMAIN ON SURFACES AND CAN DEVELOP INTO CARCINOGENS. CLEAN WITH ACIDIC VINEGAR, WATER AND LEMON TO NEUTRALISE THE ALKALINE FAG ASH. SOURCE: LAWRENCE BERKELEY NATIONAL LABORATORY
WH DICTIONARY
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Myleene KL ASS
STILL MAKING WAVES... WorldMags.net
Myleene Klass’s elbows are bending the wrong way. Another 15 degrees and
they could end up in one of those internet compilations: ‘World’s freakiest body parts’. “See!” she says as she presses her hands on to the stool she was sitting on moments ago. “They’re hyperextended. It’s the reason why I can’t do a push-up.” She settles down again, demonstration over. “The only really slim thing about me are my gangly arms,” she adds. “I’m not naturally slim.” If we had met Klass for the first time today, if she hadn’t been on our collective radar for the past 13 years – and if that I’m A Celebrity shower scene hadn’t made white bikinis a major feature of eight of those – we might shrug this of as a humble brag. Because today she looks efortlessly petite. Not unfathomably athletic, just healthy and toned. The body we might be able to achieve if we didn’t tend to lose interest in a plank halfway through. But actually, we know what she’s saying. We’ve watched her body swell and shrink. As it rightly should have done, through two pregnancies (she has daughters Ava, six, and three-year-old Hero). But also for less joyful reasons, when the pressures of life resulted in her eating either too much of the bad stuf, or too little full stop – and her body betrayed it all for public appraisal. “You only have to look back at pictures of me when I was in the band,” she says, talking about her turbulent 18 months in reality pop outfit Hear’Say, back in 2001. Chaotic eating and crashing confidence meant by the end of it, she was almost a size 16. “It’s still smaller than the national average, but in Popland I might as well have been the 30-tonne woman,” she says.
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ST YLING: CHARLIE L AMBROS. HAIR: LISA EASTWOOD AT PREMIER . MAKE-UP: VANESSA GUALL AR AT FR ANK AGENCY. MYLEENE WE ARS: PREVIOUS PAGE: BIKINI, MUTHER OF ALL THINGS . THIS PAGE: BIKINI, CALZEDONIA . OVER PAGE: SWIMSUIT, GOTTEX AT SIMPLYBEACH.COM
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WorldMags.net lass’s is a body that’s been core (“Psychologically, it’s f*****g amazing to worked on – and she’s not pretending beat the s*** out of the pads”), and at weekends otherwise. She’s proud of it, in fact. “I’m 5ft 5in she gets out her skipping rope. “I walk a lot and and I’m not a model, but I’ve landed these huge I love going swimming with the girls,” she adds. contracts. I guess because I’m not a model, “I make sure all my holidays include an element I’ve learnt to make the best of what I’ve got of physicality. Before, I’d lie on the beach – short legs and bandy arms and a long back soaking up every ray, now we and terrible posture, but I don’t wish to be go on adventure holidays. Last anything else. It’s probably my points of holiday I took them through dicerence that have made me a success.” the Mexican jungle and we She’s refreshingly pragmatic about it all and swam with dolphins.” says if she didn’t have a career that demanded she look camera-ready at all times, then she Much of her conversation probably wouldn’t bother. But this is her job meanders its way back to her and if there’s one thing you can’t accuse Klass girls. The youngest, Hero, of, it’s being work-shy. If we didn’t already spent half the day at our shoot, know that from her solo albums (she’s a pottering around oc-set until classically trained pianist), fashion ranges she could dive on her mum (her Mothercare Baby K range during breaks. Klass is learning is sold in 22 countries and Spanish with her daughters How she’s the face of Littlewoods), and, at one point, they break her multiple TV jobs and the into a Spanish rendition of Myleene fact that at the last count Heads, Shoulder Knees And Toes. maintains it her personal fortune was an She says family life has estimated £11million, then actually helped her maintain BEFORE her body. “In this job, you she proves it today by being repeatedly willing to get into never quite know when you’re SIZE 14-16 a pool that is – at the risk of going to eat next,” she says. 11st 7lb spoiling the summery illusion “I used to do that whole thing BREAKFAST – nipple-numbingly cold. of, ‘I’m not going to go near none (Between shots we have to chocolate’ and three days LUNCH wrap her up in towels and later it’s all I’m craving and Jacket potato stand her next to a heater until I go mental. I don’t want to with cheese and salad she stops shivering.) create that cycle. It’s only since So since there’s no way having children I’ve actually DINNER Chinese around it, she takes the been able to get myself into takeaway “minimum ecort, maximum a routine, because I have to visual impact” approach to sit down and give them three SNACKS Crisps and exercise. “I like high-intensity meals a day. I don’t want them chocolate stuc – boxing, skipping. Stuc to have a bad body image so I can see results from. I have I don’t want them to see me AFTER friends who run marathons sitting there sucking in my and I take my hat oc to them, stomach. I want them to see SIZE 8 because I couldn’t do it.” me eating well. I won’t use the 8st 7lb Klass has a personal trainer word diet. I won’t even call a BREAKFAST who visits her house a couple Diet Coke by its name – in my Porridge of times a week and takes house it’s known as a DC.” LUNCH her through a boxing routine It’s also her girls who have Salmon salad to burn fat and work out her dragged her through the or sushi
DINNER Pasta with chicken SNACKS Fruit
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past two years, following the devastating breakdown of her relationship to Graham Quinn, her partner of 11 years and husband for just six months before he walked out on her, reportedly on her 34th birthday. Earlier in the interview, while talking about her changing body, she mentioned there were only three times in her life when she’d lost too much weight. One of them was in 2003, when the stress of releasing her first classical album, Moving On, stopped her from eating. The second was during I’m A Celebrity in 2006 when she was living on rice and kangaroo testicles in the jungle. Her marriage break-up was the third. When searing, all-consuming heartbreak seems to rob you of all ability to eat. “Even my mum was saying, ‘Please eat, please eat,’ but the anxiety [meant] I couldn’t even chew my food. It was just too painful,” she remembers. I ask if she feels like she’s out the other side of it now. “I’m at a very liberated point. I know it’s not a normal average point to be at, but then whose life is normal or average? I have my children, I have no clock ticking. I know I’m not financially bound to any man and every choice I make is my own. I feel very strong. I feel like Boudicca,” she laughs. “I’m like this warrior!” This seems to be Klass’s modus operandi.
Pragmatic. Plucky. Unashamedly positive. It’s an attitude that irks the sort of people who spend too much time on internet comments boards. Smug is an adjective that’s typically thrown at her. At no point today has she seemed anything of the sort. She’s not sitting here pretending everything is rosy, that the scars aren’t still
FIRST-KLASS CORE FANCY ABS YOU COULD DO YOUR IRONING ON? TRAINER AND BOXER PETE LIGGINS FROM BOX CLEVER SPORTS SHOWS US HOW TO FLOAT LIKE A BUTTERFLY AND TONE LIKE MYLEENE
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Myleene KL ASS
there. “It’s very, very hard when you feel you’re doing everything you possibly can and it’s just not enough – that was a big lesson for me,” she admits. “All of us girls are raised to believe that if you just love enough and try enough it will all be enough – but sometimes it’s just not. If the other person isn’t doing the same or doesn’t want the same, well, then you’re stufed.” But it’s okay now. Her little unit of three works just fine. “I haven’t got room for passengers, I haven’t got room to drag someone around who’s not on board,” she says. What about someone who does want to be on board, though? Potentially, the incredibly hot Scandinavian man she’s been pictured with on various occasions over the past six months? She won’t say too much – she doesn’t want to “jinx it”. But she admits it’s been a fun year. “I’ve learnt how to laugh and be fun and to not feel like just ‘Mum’ again,” she says. “He taught me how to be me, because he had to learn who I was and he had no idea [I was famous].” It would have been a fairly straightforward
lesson for him to learn, you’d think. Klass seems to know exactly who she is. At 36, she is more comfortable in her own skin than she has ever been. Mother. Musician. Presenter. Businesswoman. She’s doing it all by herself, on her own terms. From her career to that body, she’s an entirely self-made woman and she deserves whatever confidence comes with that. “As I’ve grown older, I’ve stopped caring what everyone else thinks,” she says. “I just worry about my little unit – me and my girls. When you focus so infinitely on that one thing, everything else, it all just falls into place.” Yes, Myleene Klass has a seriously steely core. And I’m talking about much more than just that enviable stomach.
ADDITIONAL WORDS: AMELIA JEAN JONES . ILLUSTR ATIONS: LIZZ Y THOMAS.COM. FOR MORE INFORMATION, VISIT BOXCLEVERSPORTS.COM
(b)
(a)
(a)
(a)
(b)
(b)
(b) (a)
1. SIDE-PLANK PUNCH
2. SIT-UP JAB
3. BICYCLE GUARD-UP
4. PLANK PUNCH
(a) Get into a left side plank, left knee and left elbow bent. (b) Punch your arm and leg out straight (mind the furniture), for 20 reps. Swap sides and repeat.
(a) Lie flat with your knees bent and do a sit-up. As you come up, jab out to the right, then left. (b) Roll back to the start for one rep – do three sets of 20. Ooof.
(a) Lie down, hands up by your face and legs of the floor. Pull your right elbow to your left knee, keeping your abs tight. (b) Swap sides. Do 20 reps.
(a) Assume the plank position. (b) Raise your right arm and punch out straight. Lower and repeat on the other side. Do 20 on each side. Yes, 20.
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Apply Calypso Once. Relax all day.
Choose Calypso Once a Day, the sun protection that keeps going for as long as you do. There’s no need to reapply, even after you’ve been in the water. Simply apply in the morning, and you’ll be protected from UVA and UVB all day long. At half the price of other leading brands, your holiday money will last longer too. Available in SPF 10, 20, 30, 40 and 50+.
Available from selected stores:
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your best
Fitness tricks to hone and tone
IN THIS SECTION...
p33 INSANELY FIT p36 BEACH AID KIT Burn fat fast with What to pack for this killer workout a healthy holiday
Think you’ve left it too late to whip your ass into beach-fit shape? Don’t sweat it. We’ve enlisted the master of interval training, Shaun T, to get the best results in the time you have left. Let’s do this…
PHOTOGR APHY: MICHAEL WOOLLEY/ THELICENSINGPROJEC T.COM
Wo rd s A N I TA B H AG WA N DA S
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p39 SLIMWEAR Statement one-pieces
p41 SHORT CIRCUIT Ace these moves, rock that bikini
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YOUR BEST BODY
THIS ISSUE’S TRAINER
THE EXPERT: Shaun T (Thompson) WHO: LA-based extreme at-home workout pioneer CLIENTS: Mariah Carey, Nick Carter
We’d like to introduce you to Shaun T, the brawn behind Insanity, probably the toughest home workout you’ll ever do. Blasting up to 1,000 calories per session, it’s so famous, punishing and results-driven, it’s even got its own Buzzfeed list: 24 Things That Happen When You Decided To Do The Insanity Program (we’ll wait here while you google it). Insanity uses ‘maximum interval training’. “Traditional interval training is based on short bursts of high-intensity cardio with longer rest periods,” says Shaun. “Max interval training has longer intensity bursts and shorter breaks to bring your heart rate up higher, for longer. It also cranks up your metabolism by taking you in and out of the aerobic and anaerobic phase of training, so you keep burning fat all day.” Sounds great, but we’re going to be on the beach, bits out, in a month or less, so we need results – now. Enter Shaun’s ass-kicking circuit that’ll hone and tone your body whether you have a week or a month until takeof. Send us a postcard, won’t you?
SHAUN’S QUICK BUFF BEACH GUIDE The countdown has begun. Adapt the Insanity routine to suit your pre-beach panic time
1 MONTH TO GO: Stamina is key to create a workout you can sustain. 3 days a week: Insanity workout x 3 1 day: 1hr cardio 1 day: 1hr resistance (ie planks, push-ups) 2 days: rest
3 WEEKS TO GO: Double your Insanity workouts to double your fat-burn. 3 days a week: Insanity workout x 3 – twice a day 1 day: 1hr cardio 1 day: 1hr resistance 2 days: rest
2 WEEKS TO GO: You’re working out twice a day now to see results in time. 6 days a week: Insanity workout x 5 3 days: 1hr cardio 3 days: 1hr resistance 1 day: rest
1 WEEK TO GO: By now, it’s all about the fat burning. Go hard to get results. 6 days a week (am): Insanity workout x 5 6 days (pm): 4560mins cardio 1 day: rest
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Ass-kicking moves WorldMags.net
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(a) (b)
(a)
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PU S H - U P JAC K FOCUS: ARMS DIFFICULTY: TOUGH (a) Get into a push-up position. Lower down and jump your feet out to the sides. (b) Push up while jumping your feet back in. Repeat for 30 seconds. Yes, this one hurts, but just think of the gun show.
ILLUSTR ATIONS: LIZZ Y THOMAS .COM. *AVOID IF YOU HAVE ISSUES WITH YOUR KNEES
DRILL FOCUS: ALL OVER DIFFICULTY: KILLER (a) Stand with your feet together. Bend down and put your hands on the floor. (b) Jump down into a plank position and do 16 push-ups. (c) Hold the plank and do 16 floor sprints, ‘running’ your knees to your chest. (d) Bring your legs in and stand up, arms over your head. Phew!
(a)
THE EXPERT:
James Duigan WHO: Personal trainer and founder of Bodyism (bodyism. com)
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A If you can’t find time for both, stretching before you work out is vital. Dynamic stretches warm up your muscles and raise your heart rate. Try my ‘skinny stretch’. Lie on your back with your left ankle on your right knee. Reach under your left calf and pull your shin towards you for 10 breaths. Change sides and repeat. This will help to switch on your glutes and core and increase mobility in your shoulders and spine – a great combination before your training session.
(b)
(d)
(c)
(b)
SKI ABS FOCUS: TUMMY DIFFICULTY: NOT SO BAD (a) Get your plank on, keeping your body in a straight line from head to heel. (b) Jump both feet up towards your right shoulder, keeping your hips down. Jump back into the centre, hitting the starting plank position. Repeat to the left, then keep alternating sides for 30 seconds. Try not to take out any pets/children in your path. womenshealthmag.co.uk
ASK OUR EXPERT
Q If I’m short on time, is it better to stretch before or after a workout?
4 (a)
2
SOCCER JUGGLE FOCUS: BUM DIFFICULTY: SWEATY (a) Start by running in place with high knees. Touch your left hand to your right knee and repeat on the other side. (b) Still running, rotate your knees in and bring your left heel up to touch your right hand. Swap sides, touching knee, knee, foot, foot for 30 seconds. Best not do this one at 5am if you have neighbours.
GLOBE JUMP FOCUS: LEGS DIFFICULTY: INSANE* (a) Squat down with your feet wide apart. (b) Jump up to the left, throwing your arms up. (c) Return to the squat. Repeat with a jump and squat back, right, and forwards for 30 seconds. Rest for 30 seconds, then repeat the circuit.
Q I need to get a flat belly in two weeks. Do-able? (b)
(a)
5
(c)
Find more beachready moves at bit.ly/WHBeachBuf
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A Absolutely! Let ’s be honest, you’re not going to build a six-pack in 14 days, but there’s still time to strip fat and add definition. Diet is hugely important, so go hard and try to cut out any bloat-causing cafeine, refined sugar, alcohol and processed food. And fatstrip with up to five sessions of resistance training a week. Resistance bands will strengthen your lower abs and back for a tight core – use them for arm work and single-leg hip extensions. Then get planking – aim to hold front and side planks for 30 seconds each.
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YOUR BEST BODY
CARRY-ON CHEMIST Don’t blow your souvenir budget at Boots. Pack a multitasking medicine kit to keep you healthy all holiday and leave enough cash for a duty-free haul Wo r d s A L E X D AV I E S
FOR DEHYDRATION
FOR PAIN RELIEF
Dioralyte, £3.75, superdrug.com ALSO FIXES: Hangovers and sunstroke WHY YOU NEED IT: Great for getting you back on form after an attack of dodgy seafood, Dioralyte’s glucose and electrolytes boost your ability to absorb water, so it also works if you’re suTering from a sun or booze binge.
Aspirin, 25p, ocado.com ALSO FIXES: Lines and spots WHY YOU NEED IT: Aspirin quells inflammation. “Its salicylic acid unclogs pores and speeds up cell renewal,” says pharmacist Shabir Daya. Crush a tablet and mix with water for a mini face mask you can apply to problem areas. Nixes crow’s feet and holiday breakouts in one go.
FOR WOUNDS
FOR BLISTERS
Sheald Recovery Balm, £43, victoriahealth.com ALSO FIXES: Sunburn WHY YOU NEED IT: “This is the ultimate do-all holiday cream. It was created to help wounds heal faster post-surgery,” says Daya. “It’s nourishing so you can use it regularly to speed up recovery time for most skin woes.”
Compeed Blister Hydrocolloid, £4.99, boots.com ALSO FIXES: Mosquito bites WHY YOU NEED IT: Blister plasters also help to soothe any volcanic bites killing your holiday mojo. They form a protective barrier, speeding up your skin’s reaction to the bite and in turn, the healing process.
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KNOW YOUR MEDS Don’t let your health woes get lost in translation (FYI: Viagra is no good for cystitis). Be understood with our guide to foreign pills: womenshealthmag.co.uk
WorldMags.net Safe travels
PHOTOGR APHY: GET T Y IMAGES . †IF YOU ’RE ALLERGIC TO ASPIRIN THEN AVOID NAPROXEN OR TALK TO YOUR PHARMACIST FIRST
FOR NAUSEA
Naproxen in period pain relievers nixes muscle cramps and fever. Who knew?
Sea-Band, £8.39, lloydspharmacy.com ALSO FIXES: Vertigo, morning sickness, anxiety WHY YOU NEED IT: These acupuncture wristbands spur your body into naturally relieving nausea and lowering your heart rate – ideal if you’re sailing the high seas, pregnant or sufering an anxiety surge halfway up Machu Picchu.
FOR PERIOD PAIN
FOR BUG REPELLING
Feminax Ultra, £4.75, boots.com ALSO FIXES: A fever WHY YOU NEED IT: Killer cramps? The ingredient naproxen in Feminax Ultra tackles muscle contractions rather than just masking the ache. This also blocks the production of the body chemicals that cause an increased temperature.†
Jungle Formula Insect Repellant, £6.99, lloydspharmacy.com ALSO FIXES: Muscle spasms WHY YOU NEED IT: A big hitter, Jungle Formula’s repellant contains 50% deet to keep the critters away, but it also has lemon eucalyptus oil to help soothe muscle spasms after a mammoth city tour. Your flip-flop calves can rest easy.
PARACETAMOL
IBUPROFEN
ANTACID
ANTIHISTAMINE
Japan – Alpiny Greece – Apotel Spain – Apiretal
Thailand – Ambufen China – Fenbid Germany – Aktren
Spain – Monolitum Mexico – Ogastro Turkey – Lansor
Italy – Fristamin India – Alaspan Brazil – Atinac
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Slimsuits
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b
MINUTES
HARDCORE
15
a
1/BENCH LUNGE WITH PRESS
a
MINUTES
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2/ SIDE CURTSY WITH PRESS
BIKINI BUFF
/2 MINUTES
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THIS ISSUE’S TRAINER
3/ PLANK JACKS
THE EXPERT: CLIENTS:
I
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SUN, SEA AND SPRINTS a
4/ TRICEP PRESS TO SIDE PLANK WorldMags.net
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smart
The latest nutritional know-how for a better body
IN THIS SECTION...
p43 FEELING FRUITY Genius new ways with strawbs. You’ll be amazed
p46 BARBECUE 2.0 Make your summer staple the event of the year
p49 24 HOURS TO SLIM A day’s meals and snacks for a bikini-ready stomach
PERFECT
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ts at ecrui r t s e lat ot the N . them . . s njoy ces e n i r o t p ays , red ew w n t Eve e 0 e 1 w re’s se, s er. He E R sh ro m m u Engli s RI s this o r d s A M Y G e v l e W sh n the find o
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EAT SMART
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f you’ve been having your strawberries with cream for as long as you can remember, then you’ve been short-changing the fruit bowl’s juiciest star player. “British strawberries have a gentle, nonacidic flavour that pairs just as well with savoury as it does with sweet,” says Kirsty Hale from Riverford Organic (riverford. co.uk). “Just make sure you buy British, as the berries are usually picked ripe and chilled less in transit, so their cell structure (and flavour) stays in place.” Try these 10 new recipes that not only make the humble strawb the star of any summer spread, but boost your health and body, too.
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FILLING AVOCADO AND CHEESE SALAD Serves 4 | 388 cals | Ready in 10 mins* ! 350g raspberries ! 350ml organic white wine vinegar ! 75g caster sugar ! 3 tbsp avocado oil ! 200g mixed leaves ! 300g strawberries, hulled and sliced ! 1 avocado, sliced ! 100g sheep’s cheese Okay, so the raspberry vinegar takes two weeks, but it’s worth it! Start by mashing the raspberries, pour over the vinegar, cover and leave for two days. Drain through muslin and add the sugar. Bring to the boil, then simmer for 10 minutes. Cool and store in sterilised bottles for two weeks. When it’s ready, mix 2 tbsp of it with the avocado oil, toss with the rest of the ingredients and that’s it! By the way... The vinegar is rich in vitamin C and will keep for a year. Have this salad with quinoa for a filling summer lunch – we’ll see you in the park.
THIGH-LOVING ETON MESS Serves 4 | 108 cals | Ready in 15 mins ! 1 egg white ! 1⁄4 tsp lemon juice ! 25g caster sugar ! 25g dark muscovado sugar ! 300g strawberries, sliced (plus a few extra for decoration) ! 200g 0% fat Greek yoghurt Line a baking tray with parchment. Whisk the egg with the lemon juice until it forms stiff peaks. Gradually whisk in the sugars. Spoon on to the tray in four dollops. Bake at 50-60˚C for 6-8 minutes. Leave to cool in the oven with the door slightly ajar. Now, mash a few strawberries. Add the rest with the yoghurt, break up the meringues and stir them in, too. Serve topped with the rest of the strawberries. This one was made for Wimbledon. By the way... Swapping double cream for yoghurt saves 15g sat fat per portion. Prefer the real thing? Cheat a creamier texture with half crème fraîche. CUT OUT & KEEP
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CANCER-FIGHTING BALSAMIC SALAD Serves 3 | 86 cals | Ready in 1 hour ! 300g strawberries, hulled and halved ! 2 tbsp balsamic vinegar ! juice and zest of 1⁄2 orange ! 1-2 tbsp soft brown sugar, to taste This is the perfect pudding on its own or with a healthy dollop of crème fraîche, and we’ve even tried it as a side with savoury dishes such as meat or fish. Start by putting the strawberries into a small bowl. Add the balsamic vinegar, orange juice and zest and brown sugar and stir together until the berries are well coated. Leave to marinate in the fridge for up to an hour before serving to allow all the flavours to infuse. Be careful, this one has a serious zing to it! By the way... Studies have shown ellagic acid in strawberries has cancer-preventing properties. Balsamic sweetens them if they’re unripe. Magic.
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ANTI-ALLERGY ELDERFLOWER JELLIES Serves 4 | 52 cals | Ready in 1 hour 10 mins ! 1 x 12g sachet gelatine powder ! 450ml Luscombe Wild Elderflower Bubbly ! 2 tsp lemon juice ! 250g strawberries, sliced This one is better than it looks, trust us. Pour 120ml just-boiled water into a heatproof bowl. Stir in the gelatine, mixing well until it’s fully dissolved. Add the Elderflower Bubbly and the lemon juice and mix well. Now for the impressive bit: divide the strawberries evenly between four bowls or glasses. Pour the elderflower mixture over them, letting the froth settle for a minute before moving them. Then put your feet up while they set in the fridge for around an hour, and serve with a smile. By the way... Elderflower fights pollen sensitivity, perfect for hay fever season. Chill the fizz for four hours before to keep the bubbles intact. Cheers!
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Serves 6 | 499 cals | Ready in 55 mins ! 300g strawberries, halved ! 250g rhubarb, cut into 4cm strips ! juice and zest of 1 orange ! 120g caster sugar ! 125g gluten-free plain flour ! 125g unsalted butter ! 75g demerara sugar ! 50g quinoa flakes ! 50g rice flakes Preheat the oven to 180˚C. Put the strawberries, rhubarb, orange juice, zest and sugar in a 1-litre ovenproof dish. Rub the flour and butter together until it looks like coarse breadcrumbs. Stir in the sugar, quinoa and rice flakes. Spread over the top of the rhubarb, lightly press down and bake for 40 minutes, until the top is golden. We’ll tell you now, you’re going to need a bigger spoon. By the way... Quinoa flakes have all the protein of the original seeds and are steam rolled so cook quickly. A handful of millet will add crunch, not cals.
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PHOTOGR APHY: LISA GEE AT WE ARESTUDIO33.COM. NUTRITIONAL ANALYSIS: RUTH RE YNOLDS . *PLUS T WO WEEKS FOR THE VINEGAR . †PLUS CHILLING TIME. CALORIES ARE PER SERVING
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CURE-ALL MINI BAKLAVAS & FRUIT Serves 4 | 436 cals | Ready in 30 mins ! 75g pistachios, toasted and blitzed ! 1 tbsp honey ! 2 pinches ground cinnamon ! 4 sheets filo pastry ! 50g butter ! 50g golden caster sugar ! 30ml rose water ! 2 peaches, sliced ! 300g strawberries, halved Preheat your oven to 200˚C. Mix the pistachios, honey and cinnamon. Cut 12 rounds of pastry with a non-fluted scone cutter (now try saying that seven times). Put a little pistachio mix on each, fold over and pinch the edges to seal. Brush with melted butter and bake for 10 minutes. Dissolve the sugar in 250ml water and add the rose water. Serve with the fruit, baklavas and some fresh mint. By the way... Tannins and antioxidants in rose water mean it treats everything from acne to sore throats. It also doubles as a face tonic!
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BONE-BOOSTING YOGHURT ICE CREAM Serves 6 | 167 cals | Ready in 30 mins† ! 250g rhubarb, in 4cm strips ! 60g caster sugar ! juice of 1 orange and 1⁄2 the zest ! 2 tsp elderflower cordial ! 450g natural yoghurt ! 200g strawberries, sliced ! 2 tbsp honey ! 1 sprig mint ! 1-2 tsp lemon juice Heat the rhubarb, sugar, 50ml water, orange juice and zest in a pan until the rhubarb is soft. Add the cordial, whizz up in a blender and stir in the yoghurt. Pop in the freezer for 4 hours, whisking every hour to break up the ice crystals. Simmer the strawberries, honey and mint, then blend until smooth. Add lemon juice to taste. Strain and pour over the ice cream. Take that, Mr Whippy. By the way... Rhubarb is one of the best sources of vitamin K, essential for bone and brain health. If sugar is too sinful for you, try xylitol instead. womenshealthmag.co.uk
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Serves 4 | 76 cals | Ready in 20 mins ! 250g strawberries, hulled and halved ! 250g cherries, stoned ! 2 pieces star anise ! 1 stick cinnamon ! 1 tbsp honey or agave syrup ! granola (optional) This one is so easy, you could do it with your eyes closed (probably best not to try it, though). Put all of the ingredients in a pan. Heat gently for 15 minutes until the strawberries and cherries have fully softened. Leave them to cool for a few minutes to allow the spices to infuse, then remove the star anise and cinnamon. This is delicious served on granola and will last for up to four days in the fridge (if it makes it that long). By the way... Research shows cherries can reduce belly fat thanks to xylose, which is absorbed slowly and doesn’t cause blood-sugar spikes. Sweet.
HUNGER-BUSTING ALMOND CAKE Serves 12 | 275 cals | Ready in 1 hour 15 mins ! 200g self-raising flour ! 1 tsp baking powder ! 50g ground almonds ! 200g caster sugar ! 350g strawberries ! 2 eggs ! 125g plain yoghurt ! 1 tsp almond essence ! 125g butter ! flaked almonds, toasted Start by preheating the oven to 180˚C. Next up: grease a 20cm spring-form cake tin and line it with parchment. Mix the flour, baking powder, almonds, sugar and a pinch of salt. Add the strawberries. Mix the eggs, yoghurt, almond essence and melted butter. Stir the wet mix into the dry mix until they’re just combined. Bake for 50-60 minutes. Sprinkle on icing sugar and the flaked almonds. By the way... Almonds are chock-full of filling fibre. Go for raw and organic as they’re not chemically treated, so their nutrients are unharmed. Nice.
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DE-STRESSING STRAWBERRY-ADE Serves 8 | 33 cals Ready in 15 mins† ! 300g strawberries, sliced, plus a few extra for garnish ! 3 tbsp coconut palm nectar ! juice of 2 lemons ! small bunch lemon verbena leaves Put the strawberries, palm nectar and 250ml water in a pan. Gently warm for 5 minutes to dissolve the nectar, then remove from the heat and leave to cool. Blitz in a food processor. Transfer to a large water jug and add the lemon juice. Now pour in 1 1⁄2 litres of water and stir well to combine. Put in the fridge to chill for a couple of hours. Stir again, adding the lemon verbena leaves, a few extra sliced strawberries and some ice cubes to serve. Bottoms up. By the way...Verbena leaves contain essential oils to calm the nervous system and fight depression. We say, adding prosecco can’t hurt either.
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EAT SMART
WorldMags.net #7: BUILD A BET TER . . . Double the health benefits and halve the chances of your guests
There are a few cast-iron rules to abide by. Here’s three of them:
! Never use coal briquettes – they’re full of other burning materials (read: crap) and avoid parafn firelighters.
! “Real barbecuing involves
cooking in the ofset heat and clean smoke. Everything else is grilling,” says Mark Parr, owner of the London Log Company. “Buy English woodland charcoal. It’s carbonised to a higher level so fewer volatile gases burn of into your grill.”
Statistically, you’ll attend nine barbecues in summer, with 3,000 cals at each one*, that could mean gaining 7lb. Ditch the burger bun to save 240 cals.
! Invest in a ceramic or cast-iron
plate that sits above the coals, indirect from the heat. And choose your barbie wisely. “I own the Big Green Egg (best of the best) and a Drumbecue. Or buy the biggest kettle barbecue you can fit in your garden,” says Parr. If space is an issue, just don’t invite the neighbours.
What you serve up with your (side of) meat makes all the diference to your waistline (natch).
! Swap cheese for mashed avocado on burgers. Its dietary fat helps you absorb the vitamins in the meat.
! “Pickles and salsas add a vitamin
WORDS: AMY GRIER . PHOTOGR APHY: RYAN MAT THEW SMITH, MODERNIST CUISINE LLC . *SOURCES: BOOTS AND THE TONY FERGUSON WEIGHTLOSS PROGR AM, AMERICAN JOURNAL OF CLINICAL NUTRITION
boost,” says Thomasina Miers, founder of Wahaca restaurants. Plus, sauerkraut neutralises acid after eating meat.
! Potato salads have up to 18g fat.
“Instead, cook sweet potato with rosemary and olive oil in foil for 1 hour and save 3.9g fat,” says Simpson.
! “Make quinoa salad with raisins,
roasted peppers and onion, hazelnuts, celery, cucumber and tomato,” she adds. Dress with apple cider vinegar as studies show it promotes weight loss.
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WorldMags.net Food maths
BARBECUE catching salmonella with these chef-endorsed upgrades Ketchup, barbecue sauce, chipotle mayo… all sugar and fat silos. Nutritionist Rhian Stephenson has three health (and vegan) alternatives
forming a barrier and protecting it (and you) from any harmful fumes.
When you chargrill meat, fat burns and creates carcinogen-infused smoke. Also, the charcoal flames create heterocyclic amines, another carcinogen. Plus, it makes the meat taste like fire lighters.
! Add a dash of beer or red wine
! Trimming of the fat and choosing
marinade, “blend half a chilli, a handful or coriander and parsley, a handful of cashew nuts, lemon zest and rapeseed oil. Pulse to blend and smother over chicken, refrigerate for 10 minutes then barbecue,” says Lily Simpson, founder of the Detox Kitchen.
lower-fat cuts like rump steak (5% fat) or pork tenderloin (4%) means there is less fat dripping to create toxic smoke.
! Thankfully, marinades and spices stabilise the sugars in the meat,
to your marinade. A recent study from the University of Porto found they reduce the carcinogens by 90%.
! GREEN GODDESS
! For a booze-free protective
2 cloves garlic 1 inch ginger, peeled and chopped 60ml rice vinegar 3 tbsp chopped coriander 2 tbsp chopped basil 60ml water ¼ tsp wasabi powder 2 tbsp maple syrup 3 tbsp olive oil Himalayan sea salt Blend the garlic, ginger, vinegar, herbs and water. Add the rest and whizz. Done.
! TANGY TOFU MAYO
1 packet firm tofu 1 clove garlic, minced 1 tsp apple cider vinegar ½ tsp Dijon mustard Himalayan salt white pepper 1 tsp white miso paste 30ml water 2-3 tbsp chopped basil
Shop-bought marinades can have a quarter of your fat and salt RDAs. Make your own for a potent antioxidant hit (and chef kudos).
Blend the tofu, garlic and vinegar. Add the remaining ingredients and blend. Cool for 30 minutes then serve.
! “Blend turmeric with lemongrass,
fish sauce and lime juice for an antiinflammatory and antibacterial paste to rub over pork or chicken,” says spice expert John Gregory-Smith.
! SPICY MANGO RELISH 6 tbsp diced mango 60ml water 1 clove garlic 2 tbsp chopped coriander ½ lime, peeled and chopped 125ml brown rice vinegar 2 tbsp coconut palm sugar ½ tsp dried chillies
BIG GREEN EGG (FROM £400, BIGGREENEGG.CO.UK), DRUMBECUE (FROM £ 199, DRUMBECUE.CO.UK), KETTLE BBQ (FROM £30, AMAZON.CO.UK). FOR MORE INFO, VISIT EATTR AVELLIVE.COM. DETOXKITCHEN.CO.UK
! “Mix the spice sumac with sesame seeds and dry thyme for a za’atar mix – perfect on grilled aubergines.
! For a skin boost, mix paprika with
garlic and oregano. “Great on lamb, it’s full of vitamin C,” says Gregory-Smith. For more healthy barbecue swaps, visit bit.ly/WHBBQ Masterclass
womenshealthmag.co.uk
! Another trick, from Tom Adams at
Pitt Cue Co: “Splash olive oil and lemon juice into the resting juices from your meat, add herbs, capers, anchovies and garlic for the perfect sauce.”
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Blend all ingredients except 3 tbsp mango. Put in a bowl and add the extra mango.
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WorldMags.net
FROTHY
FRUITY SMOOTHIES
For summer recipes visit lactofree.co.uk
WorldMags.net
WorldMags.net 1/ BREAKFAST
CHERRY WAFFLES
■ ■
154g pitted fresh cherries 2 home-made wholegrain wafes† ■ 1 tbsp almond butter ■ 10g melted dark chocolate BELLY BENEFIT The red anthocyanin pigment in cherries boosts the enzymes that oxidise fat, while also nixing muscle pain post-gym. Time to pop yours.
2/ LUNCH
VEGGIE BURGER WITH FRIES
SNACK
CRUDITÉS & DIP
■
■ ■ ■ ■ ■
■ ■ ■ ■ ■ ■ ■
TOTAL: 350 CALORIES Bone-friendly protein osteocalcin, found in olive oil, can help you shed visceral fat – so a strong frame equals a slim one.
1 vegetarian quarter pounder burger ½ wholemeal burger bun 2 leaves romaine lettuce 1 thick slice tomato 2 tsp Dijon mustard 1 small sweet potato 1 tsp olive oil cumin, cinnamon and paprika to season
BELLY BENEFIT Studies show just 1 tsp hot mustard can boost your metabolism by 20% – so spice up your life and your lunch.
TOTAL: 130 CALORIES
TOTAL: 480 CALORIES
SNACK
3/ DINNER
SUMMER PEA AND MINT PASTA ■
EXTRA SNACK ICE CREAM
CUT OUT & KEEP
WORDS: AMELIA JEAN JONES . PHOTOGR APHY: DANNY KIM. *TRUST US, IT WORKS. †FOR THE WAFFLE RECIPE, VISIT BIT.LY/ WHWAFFLERECIPE
YOUR FLAT-BELLY DAY
■ ■ ■ ■ ■ ■
60g wholegrain farfalle pasta 1 tsp olive oil 80g artichoke hearts 30g sliced red onion 10 asparagus spears 25g peas 1 tbsp chopped fresh mint
BELLY BENEFIT Humble peas are a rich source of zinc, which boosts levels of leptin – a hormone that alerts your brain when your stomach has had enough. Hap-pea full tummy.
TOTAL: 360 CALORIES TOTAL: 170 CALORIES
WorldMags.net
ORANGE & NUTS ■ ■
TOTAL: 180 CALORIES
DAILY TOTAL:
1,500 calories This is the perfect balance of calories for healthy weight loss, according to the British Dietetic Association.
Find more flat-belly recipes at womenshealthmag.co.uk/ nutrition/recipes
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DOWNLOAD YOUR ULTIMATE RUNNING COMPANION Subscribe to the digital edition of Runner’s World and SAVE UP TO 26% on the cover price. Get great tips on race plans, sportswear, nutrition and much more.
NOW ON EVEN MORE DEVICES! WorldMags.net
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Expert advice for better relationships and bolder sex
PHOTOGR APHY: GET T Y IMAGES
IN THIS SECTION...
p51 SEX ED FOR ADULTS
Your pulling powers nailed in 5 filthy steps
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Sullivan Stapleton - a nicer Russell Crowe
Wo r d s PAT R IC K S T RU DW IC K
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p56 FUZZY JUDGEMENT
The (exact) science behind beer goggles
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? ??
??
1. WHAT’S THE WORST THAT COULD HAPPEN?
Adherence to social convention will not help you meet men. You just need the right tools
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2. THERE’S MORE THAN MEETS THE EYE
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5. LOCATION, LOCATION, LOCATION !
!
! ! !
3. REVEAL JUST ENOUGH INFORMATION
4. LEAVE YOUR COMFORT ZONE
SEX TIPS
ANAL
ORAL
CLIMAX
For those of you who’ve already picked up a bloke (gay or straight), here’s three ways to make sure you hold his interest
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WorldMags.net
Your intimate health experts.
WorldMags.net
SEX & LOVE
WorldMags.netWhat men think
5JUICY QUESTIONS FOR... SullivanStapleton
Beefy Aussie man. Battles baddies in a leather skirt. What’s not to love about this 37-year-old star of 300: Rise Of An Empire* ? Right then... pick-up lines. What works for you?
Nando’s it is, then. And how will we know if you’re into us?
AS TOLD TO: FAYE BRENNAN. ADDITIONAL WORDS: AMELIA JEAN JONES . PHOTOGR APHY: JEFF LIPSK Y. *WELL, MAYBE THE 1997-ST YLE HIGH V-NECK TEE. ST YLING: SANDR A NYGA ARD. GROOMING: CARL A GONZALEZ. SULLIVAN WEARS: T-SHIRT, JOHN VARVATOS; JEANS, J BR AND
We’ll look out for it! Any hidden talents?
We’ll cancel Nando’s. Okay now to cheating: forgivable or unforgivable?
So you believe in second chances, then?
Fast talk
> What’s the first thing you notice in a woman? Her eyes. > Long hair or short? Long. > Perfume or nothing? Perfume. > Make-up or natural? Natural. > I sleep in... Nothing. > What are your guilty pleasures? Dark chocolate, red wine and Scotch. > Dream city? Melbourne, Australia.
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Randy on shandy WorldMags.net
1
DECODED
It’s 1am. The guy at the corner table is looking way more attractive than he did a few hours ago. Here’s why… Wo r d s K A L E I S H A F E T T E R S I l l u s t r a t i o n s H E D OF
BOTTOMS UP
You have your first drink. Alcohol molecules locate your bloodstream and brain. You start to feel… mellow.
Drink smarter: To delay that tingling feeling, avoid diet mixers. They hit bloodstreams 15 minutes earlier than regular mixers* and cause 50% higher blood sugar alcohol levels. Your best bet – juice. Where’s that Vitamix?
3
TH
E HA Isn’t e PPY H collea veryone g A ZE reat? g ues , Really t h to hu e r a n gre gt do fronta hem all. T m in the lo at? Friend hat ’s s l lobe becau os. You w , activit ant D ri n k se inh y is being ibitin smar g ter: Y su p p one u o ur resse nit d. of pin of booze liver meta ot bolise an ho ur s Have should ta ke yo , so a glas ice – u s it t m wo ho elts s the a u lowly lcoh , dilut rs. judge ol. Prepa ing re to d by b wine s n o bs e .
4
SIG
SLURRED LINES
Uh oh, the alcohol messes with your occipital lobe – the part of the brain that he lps you interpret what yo u see. That mean s you and everyone else is tha t bit more attractiv e. Drink smarter: Or der a fruit juice. Vit amin C helps you metaboli se alcohol. Then go buy some gum. A brisk walk gets the blo od pumping, so you’r e more alert. The gum will mask the olive oil from earlier.
BOOZY FLOOZY
5
You’ve found your beer goggles and you can’t tell if a face is symmetrical. Plus dopamine is making you seek sex. So Honk If You’re Horny may get to blow his horn after all.
Drink smarter: By now it’s too late. In fact, it’s 9am and you’ve woken to a stonking head and an awful T-shirt on your bedroom floor. Get him to make you eggs. Their detoxifying cysteine strips away alcohol. Sadly, it can’t erase the memories.
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URE AI L F L NA
from e se d pas into th : e v a n es les h apillari anslatio . e cu c r zy T z . u mol rain’s s f l l l ittle rb g ce e oi you undin get a l oliv d a o p o r t s r t 1 t ’ve ha su s ta r u : Try w you rter f ter, yo can slo a m a s t i . t l k s Drin e, or ju es show alcoho t f r a i befo s. Stud rption o t on wh glas e abso still ou your ’s th on . ju r y has T h e W e c t it t h o u g h e th brea
WorldMags.net
BV AFFECTS 1 IN 3 * WOMEN BV can be caused by menstruation, sex and scented products and usually causes a vaginal odour. Balance Activ™ believes that’s something every woman should know about.
Search: BV explained
Available at: *Source: The Family Planning Association 2014.
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GET SPEEDO FIT THIS SUMMER
The perfect workout for a bikini body? Swimming. This summer WH and Speedo are teaming up to help you get Speedo Fit
F
orget those awful swimming lessons you skipped to skive o behind the school bike sheds, this summer, swim training gets serious. Welcome to the WH Speedo Fit Challenge 2014. Think 12 weeks, a team of top swimming experts, Speedo kit, tailored training plans and all the swim science you can soak up, and you have the measure of our mermaid mission. Whatever your goal – moving from floundering to freestyle, tackling a triathlon, blasting belly fat or delving into the dark art of bilateral breathing – we’ll help you move your swimming into the fast lane. After three
months of training, you’ll not only have the abs of Adlington but you’ll be able to test your progress in the pool and see how far you’ve come using the Speedo Fit app. Ready to make a splash? For the next 12 weeks, the Speedo Fit online hub is your port of call. Follow two WH readers on their challenge, download training plans, get tips on technique, haircare and the art of squeezing a swim session into a lunch break, and unleash your inner swimming siren with Speedo’s stylish swim kit. Start your Speedo Fit challenge now at womenshealthmag.co.uk/speedo.
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WO M E N ’S H E A LT H
PROMOTION
WorldMags.net
5 REASONS WHY SWIM TRAINING MAKES SENSE BURN, BABY, BURN Swimming beats running when it comes to calorie burn. Running at a 12-minute-mile pace for one hour burns 450 to 700 calories, while swimming at a moderate pace for the same time burns up to 900 calories. Those extra calories add up to a glass of wine.
REHAB AND RECOVERY Immersing yourself in water makes your body feel lighter than it really is, which makes swimming the go-to exercise if you’re injured. Eliminating strain on injured muscles, swimming will help to rebuild, repair and maximise muscle recovery.
MIND MATTERS Yoga isn’t the only workout to help you unwind, stats show swimming is great for the body and mind, too. Hanging out in water is the ultimate in relaxation, so swap the gym for a swim to de-stress and re-energise.
READY TO GET SPEEDO FIT? FIND OUT MORE ABOUT OUR SPEEDO FIT CHALLENGE AND START NOW AT WOMENSHEALTHMAG.CO.UK/SPEEDO
WorldMags.net
FULL BODY WORKS Building a healthy heart, lungs and muscles, and helping you to develop good posture and flexibility to boot, swimming is the all-round workout. What other workout lets you train your arms and bum at the same time? Take to the pool and you’ll be training muscles you probably didn’t even know existed.
PERFORM AND POWER UP The beauty of pool swimming is that the water resistance doesn’t change – and consistent conditions are exactly what you need to track your performance week after week. Swim training is as tough as you make it – kit yourself up with pool buoys, fins and paddles to add resistance, tone up and improve technique. Get training now – download the Speedo Fit app.
WorldMags.net
ιχϕδ Tκο ∴η’⊥ νσ⊥Tο⊥T-λRχΖϕδλ φσλσΩϕδο− χδγϕδοψ
SUMMER SHAPE-UP Bespoke workouts to sculpt a bikini body, pronto
SMART FOOD New flat-belly meal plans and summer treats under 100 cals!
WORKOUT WARDROBE The latest gymwear to suit your exact body shape
WOMENSHEALTHMAG.CO.UK FIND US ON:
H E A LT H
@UKWOMENSHEALTH
S • FA S H I O N • W E I G H T • B E A U T Y • F I T N E SWorldMags.net
LOSS
• FOOD • SEX
WorldMags.net Simple changes, gorgeous results
IN THIS SECTION...
p61 YOUR KIT LIST Essential gear to sweat in style
p68
p71
!
!
!
BR AM IE L N L R HA Y UA OR ng C t yli y V ICT s d n h rap ds a Wo r P h o t o g
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OS
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BEAUTY & STYLE LAB
THE ULTIMATE BRA
Rule one: never put a sports bra in the dryer. Bofns who’ve spent years perfecting your puppies’ armoury say heat ruins its support. Air-dry it instead. Rule two: “Keep its shape in your gym bag by stufng the cups with socks,” says Ann-Marie Manley, of Freya Active. Rule three: make sure they’re clean socks.
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!
! !
THE DANCE-FIT LEOTARD
Bin lamé and Lycra (unless you’re trying out for an American Apparel ad), dancing calls for a leotard with “95% cotton and 5% elastane to keep you cool, while allowing movement,” says Leigh May Evans of dancewear brand Pepper & Mayne. Yes, you do still need undies. A nude, microfibre thong will do the trick.
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!
! ! !
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THE RACE-PRO TRAINERS
If you’re a runner, the rule of thumb is to replace your trainers every 800km (keep track with Karrimor Elite running app, free for iPhone). Meanwhile, nix that pungent aroma by sprinkling 2 tbsp baking soda into the soles. Leave overnight and it will neutralise acidic smells to leave your kicks box fresh.
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BEAUTY & STYLE LAB
THE PARKRUN SHORTS Shorts are the obvious choice to stay cool on summer runs. Look for a waistband that sits just above your hip bone and a hem at least six inches down your leg, so it covers the widest part of your thigh to nix chafng. Your shorts need at least a twoinch split seam at the sides to allow for movement, too. Pins on parade.
!
!
!
WorldMags.net
Workout wardrobe WorldMags.net
Use our guide to find the right pastel-hued trainers for your skintone
£75, adidas
£140, adidas by Stella McCartney
HAIR: MARK DANIEL BAILE Y AT THE LONDON ST YLE AGENCY, USING BUMBLE AND BUMBLE. MAKE-UP: JADE LEGGAT AT S:MANAGEMENT, USING LIZ EARLE SKINCARE AND GIORGIO ARMANI COSMETIC S . MODEL: MARJIN AT MILK MANAGEMENT. FASHION ASSISTANT: EVELYN O’BRIEN
£80, Nike At JD Sports
£100, Asics
£55, Puma
£159, Ash Footwear
£345, Balenciaga At Matches
£70, Nike
£50, K-Swiss
£179, Moschino Cheap & Chic
WH SKINTONE KEY
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WorldMags.net
JET-SET SCENTS
scents WHY: afects our smell sensitivity,” says Professor Jacob. “This is because oxides of nitrogen and sulphur in petrol and diesel exhaust fumes reduce our olfactory receptors.” So in most big cities, your fragrance must work extra hard to be noticed. Crystal-clear fragrances that let
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Fragrance finder WorldMags.net
Wo r d s F L E U R F RU Z Z A
ASK OUR EXPERT THE EXPERT:
Bobbi Brown WHO: Make-up artist, founder and CCO of Bobbi Brown Cosmetics
Serum, eye cream, moisturiser. What order should I put them on? A The general rule is cleanse, tone, serum, moisturise. After cleansing and toning, I say, apply the serum in a thin layer to penetrate the skin and treat various conditions such as dehydration, lack of firmness and dark spots. Then, just before your moisturiser, apply a pea-sized amount of fast-absorbing eye cream. Finally, massage hydrating face cream all over the face to plump it up. Also try this trick: if your skin feels like it needs powder 15 minutes after washing your face, it is oily and needs a gel-based cleanser and an oil-free moisturiser. If your skin feels tight, it’s dry, so try a creamy cleanser and rich moisturiser. That’s it! If I must wear make-up at the gym, what’s best? A Firstly, it needs to be natural, so try a touch of under-eye concealer with tinted moisturiser. Heavy foundations and powders will just smear oT and clog your pores, which only ups the chances of breaking out. For a little eye definition, long-wearing waterproof mascara is your friend, but beware eyeliner – it’s oil-based so you will sweat it oT (hello, gym racoon). Finally, skip the blush – you’ll be glowy enough post-workout.
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WorldMags.net
MAKE THIS SUMMER YOUR PERSONAL BEST!
THE UK’S BIGGEST RUNNING MAGAZINE WorldMags.net
NEW ISSUE
ON SALE
NOW!
Bespoke beauty WorldMags.net
BEAUTY & STYLE LAB
SACK THE FACIALIST Save time, pounds and hours of painful chitchat with our home facial edit Wo r d s A N I TA B H AG WA N D A S
OILY SKIN
COMBINATION SKIN
DRY SKIN
SENSITIVE SKIN
womenshealthmag.co.uk
THE BUFFER
THE MASK
THE FINISHER
SECRET WEAPON
Firstly, rub a Pure Konjac Sponge With French Pink Clay (£7.99) over your face to de-gunk sebumcongested areas – around nostrils and between brows – for brighter skin.
Now, try a clay mask to draw out impurities. Murad Blackhead and Pore Clearing Duo (£50) contains mineral-rich volcanic clay for an extrapurifying nutrient hit.
Third step: oily skin has a higher risk of developing acne, so zap zits with salicylic acid-based Estée Lauder Clear Diference Targeted Blemish Treatment (£25). Pow.
Finally, use oil-control creams only on congested areas, or your skin may produce more oil. SK-II Cellumination Cream EX (£115) reduces acne scars and can be used all over.
First step: use enzymepowered Indeed Labs Facial Powdered Exfoliator (£18.99) with Foreo Luna T-Sonic Facial-Cleansing Brush (£99) for a deep yet gentle scrub.
Then look for dual-action products with ingredients such as antioxidantrich kaolin clay and rehydrating oils. Trilogy Mineral Radiance Mask (£19.50) ticks both boxes.
Now it’s time to close bacteria-harbouring pores with Neal’s Yard Remedies Rehydrating Rose Toner (£15). Its damask rose is like a calming yoga session for stressed skin.
Last job: rub your knuckles across your cheek. If they make a dry, raspy noise, use Chanel Le Lift Crème Fine (£89). It’s light, yet hydrating to rebalance your skin.
Right, try a deep exfoliator for a superficial abrasion to the skin, clearing dead skin cells. La Prairie Essential Exfoliator (£52) has ground gemstones for the ultimate deep clean.
Next, use an exfoliating mask that removes skindulling dead cells with lactic acid. Dr Sebagh Deep Exfoliating Mask (£59) also promotes cell renewal. Hi, youth boost.
Now get your dose of stem-cell based moisturising and renewing ingredients to nourish dry skin. Chantecaille La Crème À La Rose De Mai (£175) does the job.
One more thing: always apply moisturiser within five minutes of exfoliating, then massage skin with a Ying Yu Rose Quartz Facial Roller (£43) to flush out wrinkle-forming toxins.
Job one: put a dot of Volcanic Ash Exfoliator (£22) on congested areas, then dilute it with water for the rest of your face – it’s far kinder to your easily irritated skin.
Job two: use a plant-based mask such as Aveda Outer Peace Cooling Masque (£19). Calming saw palmetto and botswallia extracts soothe flare-ups. Press it on gently.
Three: peptides build up your skin’s protective barrier. Aurelia Cell Revitalise Day Moisturiser (£42) also uses baobab and hibiscus to ease any stress reactions. Chill.
Last one: after moisturiser, use a facial spritz to fight air-con and pollution. Jane Iredale Pommisst Hydration Spray (£19.95) refreshes with white tea extract. Tea’s up.
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WO M E N ’S H E A LT H
PROMOTION
WorldMags.net
SHAKE UP YOUR
summer Get ready for the warmer weather by following a few easy steps with Alpro
T
he wait is over and summer has finally arrived, which means now’s the perfect time to shake things up, make the most of the sunshine and dive into something new. But looking and feeling great shouldn’t be all dull snacks and gruelling workouts. There are lots of other, tastier ways to stay on track with your goals – and have fun, too. Kick-start your summer shake-up with the new Alpro Coconut Original drink – a tempting taste of paradise, straight from your fridge. And at only 40 calories per 200ml glass, it’s not just heavenly, it’s healthy, too. Deliciously exotic, creamy and silky smooth, Alpro Coconut Original is a source of calcium and vitamins, making it the perfect refreshment to help give you a boost.* Enjoy Alpro Coconut Original on its own, in a mouth-watering mocktail or as a thirst quenching smoothie. If you’re having a girls’ night in, why not try it with a splash of light rum? It’ll bring a tropical twist to the ultimate low-calorie indulgence. Cheers!
PIÑA COLADA MOCKTAIL 150ml Alpro Coconut Original drink 90g fresh pineapple, peeled and sliced into chunks 10ml lime juice fresh mint (optional)
METHOD • Pop the Alpro Coconut Original, pineapple and lime juice into a blender and whizz until smooth. • Serve topped with sprigs of fresh mint, if desired. TOP TIP Garnish with a pineapple slice.
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HERE’S TO MIXING IT UP! Refresh your taste buds with these thirst-quenching tipples
CHOCOLATE MARTINI MOCKTAIL
DEEP BLUE SEA MOCKTAIL
BANANA BOUNTY MOCKTAIL
150ml Alpro Coconut
150ml Alpro Coconut
150ml Alpro Coconut
Original drink 1 tsp honey 1 tsp cocoa powder 1 sprig fresh mint crushed ice
Original drink 50g frozen blueberries 40g frozen banana 1 lime
METHOD • Put the Alpro Coconut Original, honey, cocoa and fresh mint into a blender.
METHOD • Whizz up the Alpro Coconut Original, berries, banana and a dash of lime.
• Blend until smooth. • Pour into an ice-filled
• Pour into a glass. • Serve topped with a few
TOP TIP Garnish with a dusting of cocoa powder.
TOP TIP Add a wedge of lime for an extra dash of colour.
glass and serve.
extra blueberries.
Original drink
25g frozen banana 10g fresh ginger, peeled and chopped ½ vanilla pod, deseeded
*SOURCE OF VITAMIN B12, WHICH CONTRIBUTES TO THE REDUC TION OF TIREDNESS AND FATIGUE
CUT OUT & KEEP
AlproCoconut Original drink 1L at TESCO
METHOD • Add the Alpro Coconut Original, frozen banana, fresh ginger and vanilla to a blender.
• Whizz up until smooth. • Serve in a tall glass.
TOP TIP For an extra treat, grate some dark chocolate over the top.
Shake up YOUR SUMMER in just FOUR STEPS
TRY A NEW GROOVE
ENJOYAPLANT-BASEDTWIST
Embrace the warmer weather and get out and about. Cycling, running or simply powerwalking with friends will give you the feel-good factor – and you’ll catch some rays, too.
Add some healthy new choices to your diet. But that doesn’t mean missing out – just give calorific cocktails a miss and opt for a mouthwatering plant-based mocktail instead.
REFRESH YOURSELF
TAKE ON A CHALLENGE
Make sure you chill out this summer by giving yourself at least 30 minutes of ‘me time’ every day. Whether it’s a massage, a bath, or just sitting back and sipping a cool glass of Alpro Coconut Original.
Summer is the perfect time to get fit! Why not sign up for an obstacle race, fun run or group fitness class with your friends? It’s proven that women train harder when they’re supporting each other.
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JOIN THE #SUMMERSHAKEUP NOW / FOLLOW US:
£1OFF
Terms & conditions: In-store: Hand the coupon to the Tesco checkout operator to receive this o er. Only one coupon per transaction. Subject to availability, valid in the UK & IOM only. O er ends 23:59 on 30/09/14. This coupon is and shall remain the property of Tesco Stores Ltd, not for resale or publication. Copied or damaged coupons will not be accepted; coupon has no cash value and no change will be given. It cannot be used in conjunction with other promotional o ers. O"er valid from 11 June to 30 September 2014.
Inspire your summer shake-up For even more delicious recipe inspiration, plus the ingredients you need to shake up your summer, head to Tesco stores nationwide or simply visit alpro.com/realfood now.
FACEBOOK.COM/ALPROUK
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“As a working mum, juggling a hectic lifestyle, I rely on Wellwoman to provide me with the nutritional support I need, helping my health and vitality shine through.”
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IN THIS SECTION...
p75 GIRL MEETS GYM WH writer Anita faces up to her workout fear
p79 SUMMER CH-EATS Stay slim all bikini season with these clever swaps
p81 FIGHTING FIT How one reader lost 7st with strength training
PROJECT SLIM PHOTOGR APHY: GET T Y IMAGES
What does it feel like when you work for a health magazine and you’re packing an extra 40lb? Anita Bhagwandas, WH Health and Beauty Editor, explains...
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SLIM DOWN
WorldMags.net
n your knees! Plank! Cobra!” I’m being singled out in a packed yoga class, my stress levels soaring as a series of unnatural contortions are barked at me. But I am in child’s pose – and that’s where I’m staying. The realisation of why I loathe yoga has dawned on me – this bendy stuf is designed for elastic women. The sort of woman I most definitely am not. I feel like I’m 14 again, trying and failing to run the bleep test in the school gym. Except I’m 30, and the only bleeps are the swear words coursing through my head. I’ve always been chubby. At my 30th, my uncle Dai announced this nugget of joy to our entire dinner party: “When she was born, her legs were so sturdy we were sure she’d be playing for the Welsh rugby team by 17.” (I’m mentally scarred – but to be fair, they are pretty solid.) Through years of fruitless dieting I’ve veered from a size 12 to a 20. But when I joined Women’s Health, I thought my days of packing (chunk, that is, not a fake penis or a gun) would be over. I have access to the fitness industry’s finest and can take my pick of any class, so the time for excuses is over. Sadly, the transition hasn’t been as smooth as I’d hoped. I’d assumed the fitness industry – built on the idea of wanting to be slim – would be aimed at people like me with weight to lose. It’s been more complicated than that.
Talk about jumping through hoops...
“Cubicles in gym changing rooms should be a basic human right. Like air. And decent sized towels” just served to fuel my belief that if you’re bigger, everyone in the fitness industry is against you; that you’re basically the antithesis of the protein-smoothie brigade and beyond help. Not the best prep, then, for my first PT session, where I spent the whole time secondguessing what he was thinking. It spewed forth in a torrent of crazy as we warmed up: Me: “So, I’m the biggest person you’ve ever trained, right?” PT: “No, you’re half the size of the biggest person I’ve trained.” Me: “You’re lying.” PT: “No, I’m not.” Me: “Will I break your weighing scales?” PT: “No, of course not.” Me: “What about the TRX? Will it snap?” PT: “Anita, you have to stop this madness.”
NOWHERE TO HIDE During my first week on the job, a colleague helpfully suggested that buying kit I felt good in would help kick-start my fitness regime. But as I trawled sports shops for something – anything – that didn’t make me feel like an oversized Flump (why is female gym kit always pink?), the largest sizes I found were small 16s, and anything bigger was deeply uncool. Gym clothes are, it seems, made for the already slim. A fitness insider once told me it’s because hitech material is expensive, so large sizes are costly to produce. Frankly, I’d be willing to pay £20 more than a thin person for something that looks even vaguely chic. My futile search
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My anxiety abated until the end of the session, when I was faced with a new nemesis:
GET-FIT TRICKS I’VE LEARNED SO FAR:
|
BUY: A long top
WEAR: Stripes
BRING: A big towel
TRY: Sport
ORDER: First
Ditch the faded uni T-shirt. Asos Boyfriend T, £16 (sizes 8-28) is the perfect workout top that covers your bum.
Verticle stripes slim your legs – fact. Adidas leggings go up to a size 22 in some styles, with no camel toe in sight.
The White Company Hydrocotton Bath Sheets, £50, feel like being wrapped in a cloud. You deserve no less.
Think outside the box. I kicked the super-fit asses of my WH colleagues at racquetball, as it’s about skill, not just fitness.
In restaurants, order food before your friends, so they can’t derail your willpower with their burger choices.
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womenshealthmag.co.uk
WorldMags.net juice, I want to mainline Welsh cakes for some kind of raisin-based hug from the inside. Then there’s the most dreaded moment for anyone lacking body confidence: the changing rooms. A terrifying space filled with 100watt light bulbs and prancing body-confident women. And not a chuRng cubicle in sight. Cubicles should be a basic human right, like air and decent-sized towels. If they’re too small, a great slab of flab pops out and always, always as you walk past someone three sizes smaller than you. How are you supposed to change amid this sea of perfection? The worst part? You’re paying for this humiliation.
Losing it
ASK OUR EXPERT THE EXPERT:
Rosemary Ferguson WHO: Harley St nutritionist†, rosemary ferguson.co.uk
PHOTOGR APHY: LEVI BROWN, TRUNK ARCHIVE.COM, LISA GEE AT WEARESTUDIO33.COM. MAKE-UP: CL AIRE LILLE AT ILL AMASQUA . †106 HARLE Y STREET, LONDON W 1G 7JE, 07980 707 196
FINDING MY FEET
Foam Roller. This tiny cylinder of foam that barely supports a bum cheek. You look like a grade-A tool using it when you’re thin, let alone if you’re twice the size of the average gym bunny. My brain went into overdrive – people were judging me, I could tell. And my leggings were so tight I think I’ve got camel toe. I don’t want everyone in the gym to know I have a vagina. Essentially, the lid was of my crazy jar, and was never going back on. It got worse: Spin class. I felt as though everyone was looking at me like I wasn’t fit enough to be there. I’ve since countered this by going early to nab a corner bike, but afterwards as I slink out, I don’t want a green womenshealthmag.co.uk
I know, ultimately, I’m the one who has to change,andI’mnotwritingthisblaminganyone else for my size. It’s just that when you’re in a rut, when your confidence is shot, the gym or yoga studio isn’t the same motivational place it may bewhenyou’realreadyasize10.Afatdayismore likely to send me running to the chocolate aisle, not the treadmill. That’s the problem when you’re an emotional eater. You eat when you’re happy, sad, feeling out of control, or, er, drunk. It’s exhausting – mentally and physically. But I have found one lifeline. Sport, I’ve come to realise, can be a great leveller. There are no mirrors. Skill and strength are more important than a backside that fits neatly on a Spinning bike. I can, for example, trounce my slimmer colleagues at tennis. And racquetball. And squash, come to think of it. But I want to conquer the gym – for good. So over the next six months, that’s my aim. More for my health than anything. I don’t want to become a teeny-tiny gym bunny with a sixpack, but I do want to feel okay when I’m in a gym, surrounded by the already slim and ultra-fit. You can read my blog, Girl vs Gym, at womenshealthmag.co.uk, where I’ll be writing about the ups and (hopefully very few) downs, and aiming to conquer my emotional eating for good. In a way, it feels like my last chance, so I’m hoping this very public, ultraterrifying declaration is the catalyst I need to really do this – for me.
Follow my blog, Girl vs Gym, at womenshealthmag.co.uk, or @UKWomensHealth
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Q Cutting carbs has helped me slim but is there such a thing as too much protein? A Scientists have concluded you can actually eat up to twice your RDA of protein (around 45g for women), as long as you eat enough alkaline fruit and veg to bufer the protein-derived acid – aim for nine portions a day, such as chard, kale, spinach or broccoli. The risks change depending on the diet – an Atkins-type plan with lots of meat raises your long-term risk of heart disease and osteoporosis. Make sure one meal a day has plant-based protein – beans, or lean protein such as fish or eggs. You should still have complex carbs at breakfast. Porridge or avocado on rye are ideal. Q Are there really any foods that reduce cellulite, or is it just bad genetic luck? A Hormones, circulation and, yes, genetics, all contribute to cellulite. But orange peel can also be a sign of poor liver function and a sluggish lymphatic system. So cut alcohol, coTee and refined carbs, as they put a strain on your detoxifying organs. Eat complex carbs such as fruit, veg and brown rice and flush your system with three litres of water. The herb gotu kola also boosts circulation – take 450g three times a day.
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MEET THE EDITORS So you didn’t get Glasto tickets. Fear not. Here’s a date for your diary you won’t want to miss
S
ome say you either have it or you don’t, but we reckon the power to get the life you want is in your hands. From the tools you need to get ahead in business, to negotiating your dream job, get the knowhow at our inspiring confidence masterclass. At this exclusive evening seminar, three of the UK’s top media minds – including WH Editor Farrah Storr – will share their expert insight, advice and tips on maximising your potential. It’s part of the Hearst Empowering Women campaign, aimed at celebrating the lives and achievements of women. Part of your ticket price goes to the charity Theirworld, which supports and mentors British girls and women. Book your place now – we’ll see you there.
JOIN US
Tickets are selling fast, so don’t delay. Book your place now at empowering.hearst.co.uk/events and tweet using #Hearstinspires
SO WHO’LL BE THERE? Farrah Storr, Editor, Women’s Health Farrah launched WH in 2012, winning New Editor of the Year the same year. She has worked on Marie Claire, Good Housekeeping, Eve and Glamour. Louise Court, Editor, Cosmopolitan Since starting out in newspapers, Louise has held high-profile positions at Prima, Best, Reveal and Woman’s Own. She joined Cosmopolitan as editor in 2007.
Victoria White, Editor, Company Victoria’s CV includes stints at TV Hits, Inside Soap, Inside TV and B magazine. She has been editing Company since 2003. Can’t make it on 20 June? Don’t worry! We have two more events on 26 June in Bristol and 7 July in London. Book now!
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PHOTOGR APHY: GALLERY STOCK
What: A confidence masterclass with three magazine editors Where: The Compass Room, The Lowry, Pier 8, Salford Quays M50 3AZ, Manchester When: 6:30-8:30pm, 20 June Price: £45 What you’ll get: 6:30-7pm: Champagne reception 7-8pm: 40-minute talk, followed by 20-minute question time 8-8.30pm: Drinks and more networking time You’ll also receive a fabulous goody bag worth £50
Summer cheats WorldMags.net
SLIM DOWN
THE PICNIC
THE BARBECUE
EAT THIS, NOT TH AT
EAT THIS, NOT TH AT
Greek salad Coleslaw 250 cals 18g fat 5g sugar
Sirloin tip side steak Ribeye steak
336 cals 40.8g fat 9g sugar
206 cals 5.4g fat 0g sugar
SAVINGS: 86 CALS, 22.8g FAT, 4g SUGAR
SAVINGS: 260 CALS, 32.6g FAT, 0g SUGAR
Why?: To avoid fat, go for a colourful side. Coleslaw is basically white, largely because the ratio of mayo to cabbage is 1:1. Greek salad has a 1:3 ratio of cheese to tomato, meanwhile feta contains conjugated linoleic acid, a type of fat that helps you burn fat.
Why?: Ribeye has a whopping 1:1 fat to protein ratio. Meat taken from the sirloin tip has a far healthier 1:8 fat to protein balance. And make sure it’s grass-fed. It’s leaner and has a higher percentage of omega-3 fatty acids. Nice for the cow, good for you.
THE BIG MATCH
THE FESTIVAL BURGER VAN
EAT THIS, NOT TH AT
EAT THIS, NOT TH AT
5 tbsp guacamole with 10 carrot batons with 10 tortilla chips 5 tbsp sour cream 140 cals 8g fat 0.8g sugar
Chicken shish Quarterpounder kebab withcheese
160 cals 12g fat 9.2g sugar
367 cals 3g fat 1g sugar
490 cals 25g fat 10g sugar
SAVINGS: 20 CALS, 4g FAT, 8.4g SUGAR
SAVINGS: 123 CALS, 22g FAT, 9g SUGAR
Why?: You’d think a veg dip would be a better bet, but we dip an average of three times – that’s up to 60 calories per stick. Choose guacamole. A Japanese study also found it to be one of the most efective foods for liver health – perfect if you’re on the beers.
Why?: That burger bun is a big chunk of your fat RDA, so go Greek. A shish kebab is chicken in a low GI-pitta – but skip the mayo to avoid 10g fat per 1 tbsp. Opt for hot sauce. It has capsaicin to rev your metabolism and at 2 cals per 1 tbsp, it’s hardly a diet derailer.
THE ICE CREAM VAN
THE WEDDING CANAPÉ
EAT THIS, NOT TH AT
EAT THIS, NOT TH AT
Mr Whippy Magnum White with nuts Chocolate 190 cals 12g fat 18g sugar
Why?: Once whipped, 1 litre of Mr Whippy grows to a 2 litre serving – lighter than other ice creams. Sprinkle on nuts – 1 tsp is 30 cals and a great source of polyunsaturated fat. Magnums have more than half your RDA of sat fat. White choc has 10g pure fat. Ouch.
THE COCKTAIL HOUR
DRINK THIS, NOT THAT Buck’s fizz Strawberry daiquiri 100 cals 0g fat 11g sugar
Smoked salmon blini Crab cakes with crème fraîche with aioli
250 cals 16g fat 23g sugar
SAVINGS: 60 CALS, 4g FAT, 5g SUGAR
PHOTOGR APHY: GET T Y IMAGES . *MA ASTRICHT UNIVERSIT Y
466 cals 38g fat 0g sugar
325 cals 0g fat 36g sugar
SAVINGS: 225 CALS, 0g FAT, 25g SUGAR
Why?: Imagine a daiquiri, now imagine a glass of high-fructose corn syrup – the same thing. But Champagne is one of the lowestcalorie sups. Plus, studies show flavonoids in OJ suppress oxidative stress from the junk you’ll want to eat after three glasses. womenshealthmag.co.uk
50 cals 2g fat 1g sugar
138 cals 3.5g fat 0g sugar
SAVINGS: 88 CALS, 1.5g FAT, 0g SUGAR
HEAT UP SLIM DOWN
Why?: Crab cakes may seem the light option, but when they’re fried you pack 110 more calories and have more than 3g fat per patty. Blinis have the same amount of bloodsugar-stabilising protein but less fat, plus the lemon juice aids your ability to burn fat.
THE BRUNCH
EAT THIS, NOT TH AT Huevos rancheros Eggs Benedict 500 cals 41g fat
When the mercury rises above 19°C, studies show your waistline expands, too* . Here’s how to exert control over summer’s biggest temptations
8g sugar
800 cals 50g fat 15g sugar
SAVINGS: 300 CALS, 9g FAT, 7g SUGAR
Why?: Think of hollandaise sauce as a lard – with 7g fat per 1 tbsp. The beans and salsa in the Mexican option provide bellyfilling fibre but go easy on the cheese – one slice has up to 15% of your RDA of sodium. Instead, go for extra salsa. Arriba!
Wo r d s A M E L I A J E A N JON E S
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SLIM DOWN
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“ I lost half my body weight in a year” When 28-year-old Charli Baker hit 16st 8lb on the scales and her health started to fail, she fought back
PHOTOGR APHY: LISA GEE AT WE ARESTUDIO33.COM. HAIR: JACK THIRLWAY AT NEVILLE HAIR AND BEAUT Y. MAKE-UP: LIZ HUDSON AT BAREESCENTUAL S . ST YLING: CHARLIE L AMBROS. ILLUSTR ATIONS: LIZZ Y THOMAS .COM. TOP, £ 16.99, PUMA AT SPORTSDIREC T.COM; LEGGINGS, CHARLI’S OWN; TR AINERS, £ 100, ADIDAS . *SOURCE: PLOS ONE
A s t ol d t o A M E L I A J E A N JON E S
THEN The weight first piled on when I got pregnant at 16. I was so ashamed, I totally withdrew from society. I had played hockey, but any eforts to maintain an active lifestyle fizzled out and soon food was my only comfort. Cheese, chocolate, chips and takeaways were my staples. At 5ft 5in, I went from a size 12 and 11st to a size 22 and 16st 8lb. I tried every diet pill around, but the weight kept piling on. When I was 23, I went to the doctor after a short walk left me with chest pains. He told me I was killing myself. I was terrified, but still couldn’t find the motivation to change. HOW In the end, vanity trumped health concerns and it was watching a home video of myself, and the stomach I hated, that was the turning point. I briefly joined a gym, but felt uncomfortable in a room full of yoga bunnies. So I saved up, bought a treadmill and hired a personal trainer to come to me. The first thing he did was
change my st 8lb R E 16 diet: porridge for BE FO breakfast, almonds mid-morning, soup and rye bread for lunch and chicken with broccoli for dinner. We began with light exercise: squats, walking lunges around my garden and short runs. I was doing two hour-long sessions a week with him and two by myself. My little girl loved joining in – no babysitter required. I also started trampolining, and within two months I’d lost 2st 7lb. It was the variety of workouts that kept me coming back for more. NOW Eighteen months after starting my new regime I began to play hockey again and realised how much I had missed the social aspect of it. It helped me shift the rest of the weight, and last year, I reached my goal weight of 9st 6lb. Strength training four times a week helps to maintain it. Losing almost half my body weight is only the beginning – keeping it of is a daily commitment.
AFTER 9st 6lb
In a study, people who ran at 90% capacity for four minutes, three times a week improved their aerobic fitness (vital for heart health) by 10% in 10 weeks*. We ♥ it!
POWER YOUR WAY TO A FLAT BELLY This fat-burning circuit is a lethal weapon in the war on flab a
b a
b a
SQUAT FRONT KICKS (a) From a split stance, bend both knees into a squat. (b) Press up with both legs and kick your back foot out in front. Return to the start. Do 30 seconds on each side.
womenshealthmag.co.uk
JAB-CROSS SHUFFLE
(a) Stand with your guard up (Rocky style), holding a 5kg weight in each hand. (b) Punch out, alternating hands while pivoting from side to side for 30 seconds.
SPEED JUMP ROPE
(a) Take tiny hops and make sure the rope swing comes from your shoulders. Do 90 seconds, adding five every time you trip over the rope. This ain’t no game now.
WorldMags.net July/August 2014
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PR E PA R E TO SPA R K L E AT SHIN E N IGH T WA LK Gear up for the night-time walking marathon from Cancer Research UK and get ready to Shine this September
A
re you looking for a new challenge this autumn? Sign up to Shine Night Walk, Cancer Research UK’s night-time walking marathon, and raise vital money to help beat cancer sooner. Take to the streets of the capital this September and see London in a di erent light with your friends, family and colleagues.
Going the distance
Walking 26.2 or 13.1 miles through the night is no mean feat – you’ll be on your feet for more than six hours for the marathon
distance, which means you’ll need to think like a long distance athlete and plan, how to train, what to wear and how to fundraise…
How to train
Start your Shine training now. Mix aerobic work, such as tempo walking, running and cycling, with strengthening exercises, such as lunges and squats, two to three times a week to get your muscles Shine-strong. When you sign up to the Shine Night Walk, you will receive a specifically designed training plan, so kick-start your fitness regime now.
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What to wear
Waterproofs, walking shoes (not trainers) and warm gear are essentials – layers are ideal so you can handle whatever the weather throws at you at 3am. Add a sprinkle of sparkle to light up London!
How to fundraise
The best way to have fun and raise money is to fundraise. So get creative for Cancer Research UK. Channel your inner Mary Berry and have a great bake o or organise a themed quiz night (extra points for fancy dress).
WO M E N ’S H E A LT H
PROMOTION
WorldMags.net IN THE
know
The date: Saturday, 27 September, 2014 The location: The streets of London The sights: Big Ben, the London Eye, the Tower of London and much more
GET SHINE-READY FOR SEPTEMBER WALK YOUR WAY TO FITNESS GET STRONG Lunges, squats, clams and high knee crosses are great exercises to get ready. Try 12-15 reps to start, then increase as you find them easier. Stay slow and controlled as you do each move.
TRY WEIGHTS Holding light weights as you walk will help to tone your upper body as well as your legs and bum. As you walk, power yourself forward with the help of your arms and shoulders.
LOVE HILLS Hill walking is amazing training for this event as it strengthens muscles and gives your heart and lungs a good workout, too. Walk up and downhill to work different leg muscles.
MIX IT UP You don’t have to be a gym bunny to train – from sprinting up the work stairs to walking the dog that little bit longer each day, any activity that gets your muscles moving will help.
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SIGN UP TO SHINE NIGHT WALK It’s not too late to enter Shine – why not grab your friends, family and workmates and have an altogether di erent night on the town? Every pound you raise will go towards helping beat cancer sooner. Find out more and sign up at shinewalk.org/womenshealth
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PHOTOGR APHY: LISA GEE @ WE ARESTUDIO33.COM. *SOURCE: CIVIL AVIATION AUTHORIT Y, CA A .CO.UK . FLIGHTS COURTESY OF BRITISH AIRWAYS. WITH THANKS TO AIR FR ANCE
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High life BETTER TASTE
More than 100 million holiday passengers pass through UK airports per year*, tucking into millions of in-flight meals. But with research revealing we taste 33% less at altitude, Features Editor Amy Grier removed her tray table from the upright position to investigate the world of mile-high food
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slotted together like a jigsaw, really does taste worse than any chicken korma you’ve had on the ground. And it’s not just the reheated meat and vegetables nuked to within an inch of their lives. The food itself is only half the story. In fact, when it comes to fine dining, there’s a luggage belt-long list of reasons why everything on your plate tastes worse at 35,000ft. First up, the cabin pressure makes the air really dry, sucking moisture from your mouth and nasal cavities. “Planes are pressurised to around 2,200 metres – the equivalent of being on top of a mountain in a European ski resort,” says Richard Pullan, director of The Altitude Centre in London. “That means the air pressure is much lower so there are fewer molecules to transfer smell, and as we know, smell is the main component of taste. Sometimes, your tongue feels numb, which
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could be the dryness or a shift in circulation. At very high altitudes, we find that blood moves to your core organs as a protective response, so you get peripheral restrictions on functions that are not vital to life and less blood flow in those areas.” Next up, noise. Commercial planes run at between 80 and 85 decibels – that’s as loud as a food processor. Imagine trying to enjoy your lunch with your Vitamix whizzing away in your ear. That white noise isn’t just irritating, it has a huge efect on what we can and can’t taste, too. “White noise diminishes our ability to discriminate basic tastes such as sweet and sour, but it doesn’t seem to afect umami – the savoury taste of foods such as strong cheese, shellfish, tomatoes and soy,” explains Professor Barry Smith, co-director of the Centre for the Study of the Senses at the University of London. “High-pitched sounds, meanwhile, make things taste sweeter, lower drones (like the hum of a Boeing engine) accentuate bitterness, so things taste more |
up to 30% and our perception of sugar falls by up to 20%. And the combination of being stressed, cold (thanks to that infernal plane air conditioning) and exposed to artificial lighting dulls our taste buds even more. As the resident WH gastronome, there seemed only one logical approach to writing about airline food: turn myself into a human guinea pig and spend eight hours on a plane testing the science with Professor Smith.
THE LOUNGE
Lined up in front of me in the BA Lounge at Heathrow Terminal 5 are the following four beverages for me to taste-test: a glass of tomato juice, a glass of orange juice, a red wine and a white wine. The tomato juice is there because, according to Sinead Ferguson, menu development manager at British Airways, “A phenomenal number of people order bloody Marys on flights.” The reason
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WorldMags.net why, albeit a subconscious one, is because it is rich in umami, the only taste that holds its sensory value at altitude. The orange juice tests sweetness as well as acidity – which sounds like a bad thing, but actually adds freshness and zest to food and drink. The wines will be used to measure my ability to recognise acidity, sourness and bitterness. “Flying flattens and dulls the fruit in wine,” explains Andy Sparrow, wine buyer for British Airways and Bibendum. “Tannins – the compounds in red wine that make it feel dry – are accentuated, so a red Bordeaux that tastes rich and earthy on the ground will taste bitter as hell in the air.” Sparrow’s job is to find wines that work well on solid ground, but taste even better at 35,000ft. “Anything out of balance or anything too idiosyncratic is a nono. Raw tannins, overdone oak and aggressive acidity – all of these things are fine in a
restaurant, but they can ping of all over the place on a flight.” That’s why he’s picked my tipple, the Finca Valero Tempranillo 2012, for BA flights. “Whatever flight you’re on, if you’re unsure what to go for, try to opt for a new-world Spanish red. It hasn’t been oaked and isn’t aged, so it goes well with food and has enough residual sugar not to taste bitter.” As I sip each drink, Professor Smith has me rate them from one (intense) to five (bland). We look at smell, taste, fruitiness, sourness and bitterness for each drink, and also savouriness for the tomato juice only. On the ground, everything is as it should be. The red wine is fruity and balanced, the tomato juice, fruity and savoury. But will that change after take-oV?
UP IN THE AIR
Our hosts for the three-and-a-half-hour
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High life BETTER TASTE
Istanbul are Graham and Christabelle, who watch, bemused, as Professor Smith orders a very specific and very large round of drinks the moment the fasten seat belt sign is switched oV. The orange juice is flat and doesn’t even smell like oranges. The tomato juice now just tastes watery. I’m given a spiced version to try (essentially a virgin bloody Mary), containing lemon, Worcester sauce and pepper. It’s the only one as potent as its onthe-ground counterpart. “The lemon boosts acidity,” explains Professor Smith. “While the Worcester sauce – which contains classic umami flavourings anchovies, chilli and tamarind – amps up the savouriness of the tomato. When your taste buds are dulled by the humidity and dryness of a pressurised cabin, umami doesn’t just shine on its own, it boosts all the other flavours around it.” I would have always insisted on ice with my slice, but again I was wrong. The one without ice tastes the best. “Coldness numbs flavour and enhances bitterness,” says Professor
WorldMags.net Smith. The white wine tastes more acidic up in the air and the red wine actually works better on board than it did in the lounge. Next time the bar cart comes your way on a flight, remember your best option is a spicy bloody Mary, with no ice.
LUNCHTIME
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SPICE IT UP Eat this: Curry or anything spiced Why: Spices stimulate the trigeminal nerve, which helps you convert smell to taste. Not that: Pasta Why: It’s too bland to taste of anything at altitude and it also loses its ‘bite’, so it ends up like mushy stodge. Appetising.
SMELLS FISHY Eat this: Fish and shellfish Why: Both are classic umami flavours. Not that: Chicken Why: It is more likely to dry out when reheated, zapping its flavour. Yuck.
taste buds, too. Using scent could really help. If you’re eating lamb, a spritz of rosemary in the cabin would boost the flavour. Research shows the smell of vanilla makes people perceive food as sweeter, so a waft of vanilla with dessert will help pudding taste better.” Like Professor Smith, Blumenthal is also a firm advocate of anything with acidity and spice. “Ask for a slice of lemon with your meal and douse your salad in it. White wine vinegar will also bring up acidity without overpowering your food, and Dijon mustard has a really good impact on taste and smell.”
DESSERT
Finally, dessert: white chocolate mousse with a raspberry coulis and coYee, my favourite thing on dry land and my least favourite thing on a plane. The white chocolate shard tastes of nothing but sugar. But the mousse is clever. It’s got a wafer base that crackles like popping candy on your tongue and a tart pink coulis with raspberry pips. “The artificial lighting on most planes makes white food look grey and unappetising,” explains Sinead. “So we
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PHOTOGR APHY: GET T Y IMAGES . IMAGING: PREMEDIA
The aroma of curry fills the cabin. Even before I get a menu, my mouth (now completely dry after an hour and a half on the plane) is filled with saliva. “Spices stimulate the trigeminal nerve, which adds taste and smell to the brain. When your taste buds are dulled and your nasal passages dried out, a well-spiced dish might be the only thing you have a chance of tasting properly, because the tingle of spice contributes to smell, which contributes to taste,” explains Professor Smith. “Whenever we put a curry on the menu, it flies of,” adds Sinead. The dish my prawn curry is up against is roast chicken and celery mash. I can’t smell it, but it tastes quite good, largely thanks to the umami-rich gravy. Hardly surprising, according to Heston Blumenthal, who hit upon the notion of umami’s ability to turn around ailing airline food in his Mission Impossible series in 2011. His seaweed shepherd’s pie was an instant hit on a BA flight. “After the show, I trialled two shepherd’s pies, one for the air and one for the ground,” Blumenthal tells me. “People on the ground could only manage two or three spoons of the dish that in-flight passengers would clear the plate of.” But airline food needs an umami richness that isn’t just about adding loads of salt, he says. The celery, gravy and cooked cherry tomato on my plate all contribute. If you have the choice, opt for anything with tomato, Parmesan, mushrooms and weirdly, peas. “They’re full of nucleotides, which, when paired with things like seafood, cause synergistic umami – a much more intense flavour,” says Professor Smith, finally providing me a with scientific argument in favour of fish and mushy peas. According to Blumenthal, airlines could do more to enhance the taste of their food. “You know what happens to your water bottle after only an hour in the air?” he asks. “It gets squashed. That’s what’s happening to your
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eating them with airline cofee, which usually tastes like it’s been dredged in kerosene and filtered around the left engine. “Cofee has around 800 volatile aromas – the particles that make the smell so intoxicating – but when you drink it, saliva strips around 300 of them away,” says Professor Smith. But even that combined with our impaired sense of smell on a plane is still only half the problem. “Cofee is bitter and as we know, bitterness is enhanced at altitude. Airlines often try to counter this by using fewer grounds, so the cofee tastes watery and bitter, rather than just bitter.” The solution? Professor Smith sprinkles a few grains of salt into my cofee. The diference is astounding. Because my perception of salt is impaired, it doesn’t taste bad, and the cofee is almost decent.
CABIN CUPPA Drink this: Green tea Why: It tastes better brewed with water that’s 80°C – the maximum temperature water can get to on a plane. Not that: Cofee or builders’ tea Why: Both taste bitter when overbrewed (standing on a trolley for four hours) and bitterness is enhanced at altitude anyway.
always choose a bright accompaniment.” A wise decision, says Professor Smith. “Blue light – common on planes – makes food taste less sweet,” he says. Not what you want in an environment where sweetness is already dulled. The base and pips are also no accident. “Textural contrasts are crucial when flavour is depressed,” says Blumenthal. Go for anything with biscuit, popping candy or wafers and indulge in those little packets of nuts and rice crackers you get with your drinks – they all contribute to a better overall gastro experience. Unless, of course, you’re womenshealthmag.co.uk
High life BETTER TASTE
RETURN TRIP
Airline coffee tastes like it’s been dredged in kerosene and filtered around the left engine
We’re heading back to the UK and the bubbly is flowing. Apparently, it not only tastes better itself in the air, but it also has the ability to make everything else taste better, too. Usually, I find Champagne sharp and too sweetly acidic. But after six hours in the air, my tastes have changed and it’s fruity, light and citrusy – by far the best thing I’ve had on board (and no, that’s not the bubbles talking). My ability to taste acidity is impaired, so the usual tang I get from Champagne has disappeared. Not only that, it’s great with food. “The CO2 in Champagne is a pure trigeminal stimulant, which means it makes your nose tingle and can boost your perception of aroma, so it is great to have before or with food on board,” explains Professor Smith. For our final meal on the flight, I put on a pair of noise-cancelling headphones. The efect is immediate. “Sound has a massive influence on the way we eat,” Blumenthal tells me, having played on the principle himself with his famous ‘sounds of the sea’ dish (where diners listen to sea-themed sound efects with their seafood) at his restaurant, The Fat Duck. “Planes should ofer sounds and visual cues that heighten the dining experience.” Until they do, listen to Arvo Pärt’s My Heart’s In The Highlands. As Professor Smith explains, its low, deep notes add emphasis to the umami notes of food. You’ll be surprised how much better it makes your chicken supreme taste.
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ds
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So many names, so much to learn...
Wo r
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Eager beaver H A PPIER HOOH A A
PHOTOGR APHY: JILL GREENBERG . *APPARENTLY POPUL AR WITH THE RUGBY FR ATERNIT Y
That’s the last time this beaver gets in the way at a Tom Jones concert
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Things we love about vaginas: They’ve more names than Snoop Dogg. Your mum called yours a ‘front bottom’ (a phrase that seems so laughably nostalgic it’s a wonder no-one’s named a pop-up bar after it). People have written poems, songs and plays about them, and in our overexposed, overtly sexualised world, vaginas still hold the power to appal, enthral and excite. Oh, and give birth. But it turns out we still have a few tricks to learn…
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Oral sex how-to (for him) A guide you might want to ever-so-subtly leave on his night stand…
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“While you’re kissing, press a thigh between her legs,” says US-based sex expert Midori (like Madonna, she only needs one name). “Now grind in, moving up and down. It’s the washing-machine-onspin-cycle principle – the overall vibration has a greater arousing efect than just using a finger or two.” Noted. July/August 2014
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“Next, start to nibble through her skirt as a teasing prelude – she should soon start grinding on your face. But before the knickers come of completely, try breathing and licking her through them. It’ll make for a truly explosive touchdown when your tongue finally makes direct contact with her clitoris.”
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Now to master your technique. “If you want to practise clitoral stimulation, put a Tic Tac in a sandwich bag. Learn to suck the mint between your lips without using your teeth, then keep it there, while using your tongue to tease it.” Well, that’s something they never mentioned in the advert. womenshealthmag.co.uk
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Eager beaver H A PPIER HOOH A A
What the average British beaver costs per year *
£61 £40 £22 £17
Bikini waxing/shaving products
Contraception (cost to NHS)
Sanitary protection
Smear (cost to NHS)
£20
PHOTOGR APHY: GET T Y IMAGES, REX FEATURES. *SOURCES: NHS, FPA , ONS, MINTEL. FEMALE EJACUL ATION AND THE G-SPOT BY DEBOR AH SUNDAHL (£ 14.99, HUNTER HOUSE)
‘Just in case’ condoms
Question Time...
Q. Squirting – genetic trait or learned skill?
Q. Might I become vibrator-dependent?
A. Learned skill. “All women have the anatomy
Things you never learnt from your school sex-education class
to squirt,” says Deborah Sundahl, author of Female Ejaculation. “Find the G-spot by placing a finger in your vagina and pushing up. It feels like the need to pee – bypass it with deep breaths. With practice, it will come.” Pun intended.
Afraid so, says sexual therapist Sarah Berry. “Too much vibrator use can desensitise you. If you’re struggling to orgasm with a partner, cut out the toys until you get used to manual stimulation again.” Turn oW to get turned on.
Q. Can my Rampant Rabbit give me an STI? A. If you’ve had one before, yes, you can
get it again from your vibrator, says sex educator Kate McCombs. “Toys made from porous materials can harbour infections. Choose silicone, glass or stainless steel and clean them in soap and hot water.” Nonelectric silicone ones can even go in the dishwasher. Careful who unloads it. womenshealthmag.co.uk
Q. Is it possible to grow a vagina?
Q. Can his cold sore give me genital herpes?
In a nutshell: yes, says Dr Natalie HinchcliWe, of the Beth Israel Medical Center in New York. “The HSV 1 type (usually the oral kind) can be passed to your genitals, even if lesions aren’t present.” Cold sores on your cooch? Not ideal.
A.
Actually, yes. Scientists in North Carolina have pioneered a way to lab-grow a vagina from a woman’s own cells. It can then be implanted into her body. The process takes just six weeks and the vagina even has full sexual function. But what do they do with the old one?
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WorldMags.net Three things your vajayjay would veto
Frankly, my dear, I don’t give a dam
Treat your vagina with kindness and it will return the favour
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Smoking
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Douching
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Penetration-only orgasms
“The risk of cervical cancer is about double in smokers,” says Dr Hinchclife. “Smoking also puts you at a greater risk of certain STIs, including trichomonas – you know, the one that gives you a horrible, foul-smelling discharge.” Stub it out for the sake of your vaj. “Your vagina actually cleans itself, so there’s no need to douche it with anything,” explains Dr Hinchclife. “In fact, bacterial vaginosis is significantly more common among women who douche, as is general irritability in the area. Your vagina is not meant to smell like a rose, so stop trying to make it.” But if you insist, for gynae’s sake put down the lemon verbena soap on a rope and use a specially formulated wash with a pH of around 3.8 (your vaj’s magic number). Sebamed Feminine Intimate Wash (£5.69, chemistdirect.co.uk) won’t upset your beaver’s balance. That’s better, now, isn’t it? Too many of us still prioritise the hole as the goal – to our sexual detriment. A study by neuroendocrinologist Dr Kim Wallen of Emory University in the US found just 7% of women can climax from penetrative sex alone. What’s more, he calculated the ‘C-V ratio’ to show it’s the distance between your clitoris and vagina that likely determines your ability to have a holein-one orgasm. The perfect pump-to-pleasure measurement was found to be 2.5cm – roughly the distance from the tip of your thumb to your first knuckle when you hold your hand flat, fingers and thumb straight. If yours is longer than that, don’t let him think it’s only his magic wand that counts.
What he’s thinking down there
Writer Josh Burt has seen a few vaginas in his time. He’s still bafed...
History in briefs
“I approach vaginas with a sense of anxious doom. I’ve seen hairy ones, stubbly ones, big ones, small ones, but never a bald one. My first encounter found me sliding my hand into a girl’s knickers to find a full fisherman’s beard. It was a valuable lesson in expecting the unexpected. “Let’s face it, vaginas should be disgusting. They look gross, they smell weird and break every rule of being dainty and feminine by daring to grow hair around themselves. But frankly, we’re too busy working out the mechanics to oHer some artistic appreciation. There’s
Meet the WH timeline of vaginal hairstyles,
480 – 325 BC
1401 – 1600
1600 – 1790
1790 – 1830
1946 – 1969
THE NUDIE Guys braided their pubes. Women got the bald treatment.
RENAISSANCE BALD Willing to take a risk for the smooth look, women went bald using arsenic.
MEDICAL MERKIN The pube wig makes an appearance as a solution to a lice epidemic. Lovely.
SHORT & CURLY Had Darcy wanted a gift for Liz, pubes in a locket was the gesture du jour.
THE TRIANGLE Itsy bitsy bikinis become the norm – women worry about stray spider’s legs.
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Eager beaver H A PPIER HOOH A A
For when your hoohay isn’t feeling hunky dory... Find out when your lady garden needs some love
({}) SIZE MATTERS The average clitoris is 7–10cm long (counting internal and external tissue).
psychological problem manifesting itself as a physical issue, so therapy Unless the skin is blistered, this is the obvious treatment. But your doesn’t require medical attention. Just GP can give you a free, cone-shaped treat as you would any other burn: tool (which comes in various sizes) run under cold water, apply cream to help ‘retrain’ your foofoo, too. such as E45, avoid intercourse until Symptom: Bleeding healed and, most importantly, get between periods yourself a new beautician, stat! This warrants some form of Symptom: Discharge medical investigation, as it can be after intercourse caused by infection, cervical cancer As long as there’s no strange colour or ectropion (also known as cervical or a sudden change in consistency, erosion). Ectropion is a normal it’s normal. Discharge increases with response to hormones and usually sexual arousal and the amount varies occurs in women of reproductive from woman to woman. And if a guy age, especially those using hormonal ejaculates inside you, expect to leak. contraception. It can be scary, but as long as your smear tests are normal, Symptom: Soreness or it’s unlikely to be a long-term worry.
RARE CONDITION Approximately one in 5,000–7,000 women is born without a vagina.
irritation after exercise
FEEL THE LOVE A clitoris has twice as many nerve endings as a penis. In your face, Freud.
Symptom: Pain during and after intercourse
U
too much to figure out – what you want rubbed, licked, flicked, kneaded, squeezed, spoken to, adored. The inner workings of a guy’s mind during sex is like the bridge of Star Trek clanging ‘red alert’, filled with people running around, blindly pressing buttons until they finally hear an ecstatic groan. Once it’s there, a weight lifts, like we’ve just remembered a forgotten PIN number. “Men talk about tits and bums until the cows come home, but few will admit to being a ‘vagina guy’. There are no good or bad vaginas, they just are. We love them with unthinkable passion.”
Symptom: Burned skin thanks to a bad bikini wax
A dragging sensation could indicate vaginal prolapse. Cycling is one of the worst culprits for beaver-bruising, as a study in the BMJ found female cyclists were at particular risk of infections and swelling. Saddle and handle bar positions are important – German scientists found sitting with your upper body at a 30-degree angle to the bike frame can reduce blood flow to your vagina by up to 70%. Stand up on your pedals every 10 minutes to avoid this.
More prevalent than you might think, vaginismus is usually a
Symptom: Pain at the top of your pubic bone
Generally means pelvic inflammatory disease (PID), an ovarian cyst or endometriosis. PID symptoms include fever, unusual discharge and bleeding between periods. Cysts cause acute pain on one side, but often go away by themselves. Painful sex, severe period pain and pain going for a number two could be endometriosis, which can be eased with oral or hormonal contraceptives.
KEY
BEAVER IN BOTHER
BEAVER BEWARE
HAPPY BEAVER
ironically demonstrated by men you’d want nowhere near your vagina
1971
1985–2000
1987
2011 – 2012
2014
BUSH FEVER Playmate Liv Lindeland’s bountiful bush made down-there hair cool.
SUPER GROWERS Cindy Crawford and Stephanie Seymour rocked tame topiary.
THE BRAZILIAN Brazilian sisters opened a salon in NYC and made hair (or lack of) history.
THE VAJAZZLE Someone decided sticking crystals on your vaj was a good idea.
THE VAJACIAL A cleansing treatment with an enzyme mask. Wrong end, mate.
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WorldMags.net Styling K A R EN FOSTER Photography S A R A W I L S ON
Wo r d s CH A R LIE L A MBROS
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When it comes to holiday packing, first rule of play: Never do it drunk. Second rule: A selection of screwed-up maxi dresses should not form the bulk of your suitcase. Here’s exactly what you should pack instead
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Smart packing H A PPY HOLIDAY
! ! ! ! ! ! ! ! womenshealthmag.co.uk
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HOW TO PACK A SILK SHIRT
1. Lay it flat and smooth out the creases. Fold each arm in to the centre so the seams meet in the middle.
2. Lay the shirt on top of a towel to stop it slipping.
3. Carefully roll the towel with the shirt inside and place it lengthways in your suitcase. Job done.
Elarica wears: ! shirt, £330, and trousers, £310, both See by Chloé ! sunglasses, £310, Cutler and Gross ! shoes, £55, Topshop Ivan wears: ! jacket, £335, YMC ! shirt, £32.50, Blue Harbour at Marks & Spencer ! trousers, £199, Hugo Boss ! hat, £19.50, Marks & Spencer ! shoes, £55, Dune
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Smart packing H A PPY HOLIDAY
1. 2. 3.
4.
Elarica wears: ! top, £12.99, and shorts, £25.99, both Zara ! necklace, £260, Pebble London ! shoes, £225, L.K. Bennett Ivan wears: ! top, £60, Boden ! shirt, £50, Farah ! trousers, £185, YMC ! glasses, £131, Ray Ban at David Clulow ! bow tie, hand-made ! shoes, £125, Russell & Bromley
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3 NEW WAYS WITH BRETON
1. Layer with a denim shirt. Roll up the sleeves twice and open the top buttons to flash those stripes.
2. Combine with subtle bling. A statement necklace in bold block colours provides contrast to the stripes.
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3. Pair stripes with a smock. Slip on a dress to add detail. It’s what Alexa Chung would do. And Picasso.
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PRETTY UP YOUR ‘FUGLY’ SANDALS
1. Man sandals are in. Deal with it the Céline way by pairing with baggy trousers or an A-line skirt.
3. Go girly with a bright skater skirt for post-beach drinks. Matching the colour to your cocktail – optional.
Elarica wears: ! top, £315, Antoni & Alison ! skirt, £25, Pretty Little Thing ! bracelet, £8.50, Freedom at Topshop ! shoes, £195, Russell & Bromley Ivan wears: ! shirt, £50, Farah ! trousers, £29.50, Marks & Spencer ! bow tie, as before ! shoes, £320, Bally
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MODELS: EL ARICA AT MODELS 1 AND IVAN AT SELEC T MODEL MANAGEMENT. HAIR , MAKE-UP AND NAILS: MANDY WINROW, USING MAC , OPI AND BUMBLE & BUMBLE
2. Boyfriend jeans with a turn-up that skims the ankle will complement chunky sandals.
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Smart packing H A PPY HOLIDAY
JET-SET EDIT
Inspired to pack your bags for a weekend in the sun? WH Fashion Editor Charlie Lambros collates a capsule wardrobe to see you through 1
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CAPSULE PACKING SOS 1. A big clutch will fit beach essentials, look good in a bar and hold toiletries in your case. Win. 2. Add a leather belt (in the clutch) to transform your kaftan for cocktails.
PHOTOGR APHY: K AT PISIOLEK AT WE ARESTUDIO33.COM
3. A leather loafer smartens any beach outfit. Just stick to a mid tan. You’re on holiday after all.
1. , £150, Aspinal of London 2. sandals, £125, Ancient Greek Sandals 3. 4. Salvatore Ferragamo 5. , £64.95, Massimo Dutti 6. hat, £19.99, Zara 7. kaftan, £35, River Island 8. belt, £22, John Lewis 9. bikini, £28, Urban Outfitters 10. Kindle case, £65, American Apparel 11. towel, £60, Urban Outfitters 12. suitcase, £595, Tumi 13. Lancôme Soleil Bronzer SPF50 BB Cream and Lancôme Soleil Bronzer Smoothing Protective Milk Mist SPF30, both £24 14. shorts, £35, Levi’s 15. cuf, £78, and necklace, £125, both J.Crew 16. loafers, £165, Russell & Bromley 17. bag, £329, Radley womenshealthmag.co.uk
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Pert. That’s one word to describe them. Toned, lithe and unfathomably hot are four more. With all eyes on Rio, we find out what makes Brazilians the world’s most watchable nation… Wo r d s C L E M M Y M A N Z O
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Rio lifestyle ROCKIN’ BODY
For Brazilian health and fitness tips, visit bit.ly/WH BrazilianSummer
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WorldMags.net While #strongnotskinny may be the fitspo hashtag of 2014 for us Brits, it’s a mantra that’s long driven Brazilian body culture. “Women here have never had the desire to be skinny,” says Arcangeli. Skinny just isn’t sexy and it’s sex appeal that defines attractiveness. “Brazil still has a culture of machismo and Brazilian women want to look good for their men, not other women.” So the curves are there to stay – and the motivation is to make them as toned as possible. Cue a healthy gym habit. Memberships are cheap (good gyms are around £20 a month) and public areas like beaches are often fitted with free-to-use equipment, too. In a country where the boom-boom (bum) is queen, there are entire sections devoted to butt toning. Kickback machines, which work the glutes, are one of the most popular pieces of kit and women feel perfectly at home in the weights room. “Brazilian women aim to be healthy and strong rather than just skinny,” says Ruth Ferguson, who lived in Brazil for a couple of years designing bikinis. “It’s common to tell a girl she’s looking strong. In the UK, we’d probably take this as an insult, but in Brazil it’s a genuine compliment.” But those bodies aren’t built on squats alone – or empanadas for that matter. And when it comes to the Brazilian diet, it’s not just what they eat that’s significant, but how they eat.
A HELPING HAND
Meal times are an event in Brazil. Wolfing down a sarnie while one-handedly tackling an Excel spreadsheet? It just isn’t done. The lunch hour is a basic human right and often the main meal of the day. “Because we actually make the time to eat, there’s less of a demand for convenience food, so we eat very naturally. We don’t have much that’s processed,” explains Arcangeli. While we might arrive home late from work to a bottle of Pinot and a rogue bag of Mini Cheddars, it’s a little diferent in Brazil,
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where even the middle classes often have maids. “There’s no doubt eating healthily is easier when you have someone to prepare food for you,” admits Arcangeli. “I’ll come back from the gym and my cook has an egg white omelette and a salad waiting for me.” Outside the home, Brazil’s food industry is both cause and efect of a body-aware culture. The climate means fruit and vegetables are plentiful and cheap. Acai – a superfood indigenous to the Amazon basin – was a staple in your average Brazilian juice bar long before we were hunting it down in Whole Foods. And the weigh-beforeyou-pay salad bars are handy for fostering self-restraint. In Rio, like other beach cities around the world (think Sydney and LA), healthy eating choices and cutting-edge fitness trends are born from the demands of a population that spends much of its downtime getting semi-naked in public. They might be bred of vanity, but their upshot is health. “Brazilian women don’t have restrictive diets but they’re very aware about making healthy choices,” says Paula Davidson,
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nutritionist to Rio’s elite. “Most of my female clients base their diets on lean proteins, such as eggs, queijo minas [a soft, very light white cheese], yoghurt, meat, chicken, fish and seafood.” And while they may love a party, Brasileiras don’t bingedrink. Yes, they invented caipirinhas, but in Brazil, women get tipsy not trolleyed. “It’s just not common for girls to get out-ofcontrol drunk,” says 29-year-old Fernanda Serson from São Paulo. “It’s considered very unattractive... apart from during Carnival, when anything goes!” A tip straight from
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The Best Diet Tips From Rio It’s clear Brazilian women know a thing or two about clean eating. Meet the health-food heroes they swear by:
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PHOTOGR APHY: AL AMY, DIMITRIS SKOULOS/FOLIO-ID.COM, GET T Y IMAGES . *FROM SUBLIMEFOOD.CO.UK . PRET T Y MODERN: BEAUT Y, SEX AND PL ASTIC SURGERY IN BRAZIL BY ALEX ANDER EDMONDS (£ 15.99, DUKE UNIVERSIT Y PRESS)
Carlos, darling, it’s rude to stare
the bars of Rio: ask for your caipirinha with sweetener or without sugar and replace the cachaça with vodka or sake. It will shave ob valuable calories from the 350 you’d usually down (if only it could save you the hangover). Besides, Brazilians don’t need to drink for confidence – they’re brought up on it. It’s inate in both genders. “I think that is what sets us apart,” says celebrity personal trainer Leandro Carvalho. “My dad still wears his Speedos now even though he’s in his seventies! You just grow up in an environment where displaying your
ACAI BOWL
Mix frozen acai* with banana, linseeds, chia seeds and chestnuts for a pick-me-up that trumps your £3 latte. womenshealthmag.co.uk
body is always the norm, so you’re very comfortable with it from an early age.”
DIGGING DEEPER
And this is where we meet the shining paradox upon which our obsession with Brazilian beauty rests. This may be the country of body confidence, but it’s also the home of lipo and butt implants. Brazil has the second highest rate of cosmetic surgery in the world
DETOX JUICE
WH Brazil’s Camila Borowsky loves to juice: 2 cabbage leaves, 1 slice melon, knob ginger, juice 1⁄2 lemon, 150ml coconut water.
(after the US), with an estimated 1.5 million cosmetic procedures yearly. A staggering 38% of them performed on women aged 19 to 35. Its cosmetics industry is the third largest in the world (soon to overtake Japan in second place). Weekly manis, pedis and waxes are standard and extreme procedures such as chemical peels are on par with a trip to the dentist. So why does a culture that seems so comfortable with flashing more than a little skin feel the need to go to such lengths to perfect it? “Because there is no taboo around the desire to look good, cosmetic surgery has become normalised,” says Alexander Edmonds, author of Pretty Modern: Beauty, Sex And Plastic Surgery In Brazil. It’s come to be seen as a routine, self-esteem-boosting part of life. Even Brazil’s most powerful woman, President Dilma Rousseb, had an extreme makeover (including eyelid surgery) before winning the 2010 elections. “In the US or UK, a politician’s cosmetic surgery might be seen as evidence of vanity or a sign of untrustworthiness,” says Edmonds. “But in Brazil, she’s just making the best of herself.” In fact, cosmetic procedures are seen as a right, deserved by all. Some clinics ober discounted, even free, surgery – largely thanks to surgeon Ivo Pitanguy, ‘the pope of plastic surgery’. His Rio ward now performs 1,800 ops a year for people with low incomes, including cosmetic procedures like butt lifts. Of course, knowing about their love of surgery doesn’t make the cult of Brazilian beauty any less alluring. Any woman who has the body and the confidence to wear the sorts of bikinis that creep into places we’ve repeatedly banned our boyfriends from will always be a source of fascination. But while we can still abord our gym membership, we’ll be taking the long road to a Brazilian body, thanks very much. Roll on the squats.
HEALTHY PASTA
It’s not even available here yet, but Brasileiras’ favourite green banana flour is set to be the next big gluten-free craze.
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Rio lifestyle ROCKIN’ BODY
CORN NUTS
Bake corn kernels with 1 tsp coconut oil and salt and pepper to enjoy the Brazilian’s snack of choice.
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Introducing your hot new zone‌ The
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Strong glutes LIFTED BOOTY
In case you missed the memo, bums are having a moment. The good news? It’s one of the easiest body parts to shape up. It’ll take you 10 minutes to read this and two weeks to see results… Wo r d s JEN SINKLER
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HERE’S THE BOTTOM LINE
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TWEAK YOUR FORM
THE PERKS OF A FAB BACKSIDE Research shows that a smaller waist and larger hip measurement acts as a veritable dude magnet. “Human aesthetics – what makes us look good – is less about body weight and more about your body’s proportions and ratios,” says Pilon. Strengthening and developing your glutes is one way to, ahem, pad that ratio.
MAKE YOUR SQUATS DEEPER
ATTENTION AT THE BACK
Strong glutes LIFTED BOOTY
The glutes are your body’s engine, not only because they’re one of the largest muscle groups, but also because they’re involved in most athletic functions, says Bret Contreras, coauthor of Strong Curves. The glutes produce four distinct actions: extending the hips, swinging the legs outward, rotating the legs laterally and tilting the pelvis backwards. “Strong glutes increase your force and power during everything from sprinting and jumping to climbing,” says Contreras. Also useful for twerking.
A stronger bum means fewer knee injuries, as well as pain-free hips. “The glutes pull your femur [thigh bone] backwards during hip extensions,
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which keeps the bone centred in the middle of the socket rather than sliding forward and causing hip pain,” says Contreras. “And strong glutes ensure the femurs track properly over the toes, so your knees don’t cave in towards each other – a major contributor to knee pain and injury.”
There’s a strong body of evidence linking glute strength to a lessened risk of lowerback pain, explains Dr Brad Schoenfeld, director of the human performance lab at New York’s Lehman College. “Increasing your glute strength with resistance training in a variety of rep ranges is the best way to prevent pain in the lower back.” Got it.
Women with lower waist-to-hip ratios have fewer irregular menstrual cycles and ovulate more frequently. “We don’t know which caused which, but we do know these factors are related,” says Pilon. Since your hip measurement is taken at its biggest point (so your bum factors into it), boosting your glutes doesn’t just make your booty pop – it can garner you good news at the doctor’s ofce, too.
WorldMags.net BOOTY BUILDING PLAN
David Kirsch, trainer to the Victoria’s Secret models and celebs such as Heidi Klum, has created this bespoke, glute-focused workout for us. Do three sets of each move, pausing for 60 seconds between sets, two or three times a week.
1/ STABILITY BALL SCISSORS
(a)
(a) Ready? Let’s do this. Sit on the floor with your legs out in front of you, back straight and abs tight. Place your feet on either side of the stability ball at its widest point. (b) Flex your toes and squeeze the ball with your ankles for 10 counts. Release and repeat 15 times. Ouch.
(a)
(b)
(a) Start in a plié squat position. Put your hands behind your head and waddle forwards (don’t laugh now). (b) Hold the squat, then reverse, keeping your weight on your heels. Repeat 15 times.
(b)
2/ SUMO LUNGE & KICK (a) Stand with your legs wide apart. Lift your right leg and move it in a circular roundhouse. Squat down, channeling a sumo wrestler (no fat suit required). (b) As you come up out of the squat, lift your right leg and kick out, leading with your heel. That’s one rep, do 12 on each side. Buns. Of. Steel.
3/ PLATYPUS WALK
5/ LATERAL LUNGE TO HIGH KICK
(b) (b)
(a)
(a)
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(a) From standing, step your left leg out into a low side lunge. (b) Go straight into a high kick, keeping your leg straight. Lower your leg, then repeat. Do 12 reps on each leg. Hiii-ya!
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Strong glutes LIFTED BOOTY
4/ SINGLE-LEG DEADLIFT (a)
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For more asskicking workouts, visit bit.ly/WH ButtWorkouts
PHOTOGR APHY: K AT PISIOLEK AT WE ARESTUDIO33.COM. ILLUSTR ATIONS: LIZZ Y THOMAS .COM. *FOR STOCKIST INFORMATION, SEE PAGE 137
(a) Holding 5kg dumbbells, stand straight with your feet shoulder-width apart. (b) Bend forwards and hinge at the waist, keeping your back flat. Come back to the start and repeat for 15 reps.
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6/ PLIÉ TOE SQUAT 6 (a)
(b)
YOUR AT-HOME BUM KIT
WH contributor and celebrity PT Lee Mullins tells you how to craft buns of steel in your living room with these six essential bits of kit* 3/ TRX, from £79.99
5/MINI BANDS, from £4
Place the disc under your back foot to help you go really low with your lunges.
A low lunge where you hook your back foot through the TRX handle will boost glute strength and balance. Solid.
Get a lifted bum by wearing a Mini Band for lower body moves from squats and side leg raises to lateral lunges.
2/ ViPR, from £126
4/ VIBROGYM, from £125
Perform a deadlift holding this to blast your gluteus maximus, which gives your rear shape. Hello, RiRi bum.
Sit on it for a 45-second glute massage that’ll aid muscle repair after a tough workout. A wobble you want.
6/ ULTIMATE SANDBAG TRAINING, from £42
1/ GLIDING DISC, £31.99 (inc workout DVD)
(a) Stand with your feet wide apart, toes turned out. (b) Squat down, lifting your heels up into a plié as you go. Focus on engaging your glutes to work that ass for 15 reps.
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If anything blitzes your glutes better than squats, it’s sandbag squats.
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HERE COMES THE SUN
PHOTOGR APHY: 4CORNERSIMAGES.COM, GETT Y IMAGES
This summer, bring home more than a slightly suspect bottle of home-made limoncello. Whether it’s a calm mind, toned body or some sizzling memories, here’s your travel itinerary sorted
FIND A HOLIDAY TO SUIT YOU: ACTIVE
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Hot destination FIT BODY
YOU WANT:
To escape. We mean really escape
WE SAY:
Let’s talk Brazil… TRY: Ponta dos Ganchos, Brazil PRICES: From £399 per villa per night (pontadosganchos.com) FLY: London to Florianópolis from £864 (tam.com.br)
Sure, the Maldives is great for powder-white beaches and ginclear seas, but the abundance of groping honeymooners and ginsoaked oligarchs does tend to interrupt the serene setting. Ponta dos Ganchos, on the other hand, has all the ambrosial CV requirements of a five-star beach paradise, without the cloying obsequiousness and gold taps. The beaches are Daz-white, the sea surreally clear. StaT do
not genuflect as you pass to go to the toilet, but are discreet, helpful and grown-up. You’ll rarely see another guest, save for the odd distant figure far out in the bay, paddle-boarding in a straw hat. Beyoncé and Jay-Z stayed here. (So laid-back is life at PdG, it is whispered Jay-Z said it’s the only place he has been able to read a book from beginning to end. Go figure.) The wooden villas are all blessed with panoramic views and kitted out with Nespresso machines, Havaianas and Astrud Gilberto on the stereo. The idea of barefoot luxury is so often used as an excuse for zero WiFi and simple (read: bad) food. Few understand it is really about perfectly orchestrated simplicity with no expense spared – Ponta dos Ganchos is one of the rare hotels that gets it just right.
YOU’LL LOVE The food: fresh and Brazilianaccented (black beans are a feature – indulge). The spa: four simple cabanas draped in muslin sheets with views out to the bay. Go at dusk, surrender to a classic aromatherapy body massage, then have the best slumber of your life. And don’t forget the walks – there is endless deserted coastland to explore. Paradise.
TAKE HOME True headspace, a tranquil mind and soft, sloping shoulders.
Laid-back Brazilian life
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WorldMags.net YOU WANT:
To pick up something other than an extra 7lb
WE SAY:
Ever fancied becoming a Reiki master?
meditation and yogic breathing, to spiral your stress levels right down. You even get a certificate so you feel qualified to try it out on frazzled friends back home. The hotel’s commitment to wellbeing can be spied everywhere, from the vast gym and Pilates studios to a spa that oPers daily meditation sessions. Not to mention the walks. Explore the west coast, where you can stop oP for a swim with dolphins, or head south to marvel at the highest waterfall on the island. Utter bliss.
TRY: Shanti Maurice, Mauritius PRICES: 7 nights from £1,190pp; Reiki workshop £247 (shantimaurice.com) FLY: London to Mauritius with Air Mauritius from £875 (airmauritius.com)
If its spa can’t tempt you all the way to Mauritius (Shanti Maurice has one of the largest award-winning spas in the Indian Ocean), then the chance to become a Reiki healer should. Reiki, in case you missed the memo, is a holistic approach to stress management, focusing on balancing chakras and enhancing the flow of energy. But it’s not as scarily New Age as it sounds. The hotel’s two-day course teaches self-healing techniques, including
YOU’LL LOVE It’s a cliché, but the service. Any hotel that provides origami towels and beach barbecues with gamboling dancers gets our vote. Oh, and did we mention the Rum Shed? Ask Sonny to whip you up something sweet and sour, then sit back and meditate on how much better your life is than your colleagues, right now.
TAKE HOME Rum, an obsession with towels (how did they get that bath sheet into the shape of Top Cat?) and your new-found healing powers.
Ipanema beach and Belmond hotel (left)
YOU WANT:
All the fun of the Caribbean – minus the midnight bufets
Oranjestad, Aruba
WE SAY: A quiet drink at the Rum Shed
There’s this island called Aruba… TRY: Bucuti & Tara Beach Resorts, Aruba PRICES: 7 nights inc flights from London with KLM, £1,639pp (tropicalsky.co.uk)
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YOU WANT: Fun, fun, fun!
WE SAY:
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Rio, baby!
*ALOE VER A GEL (£3.99, HOLL ANDANDBARRET T.COM)
1 Get some aloe vera gel*
2 Fill an ice cube tray three quarters with the gel, then dilute with a little water
3
TAKE HOME A bottle of all-natural Pica di Oma Aruba Papaya hot sauce and a fitter, leaner body.
Freeze for 30 minutes
YOU’LL LOVE Aruba’s luxury take on health foods. This isn’t about sad-looking salads. Even the top restaurants are in on Aruba’s ‘health drive’,
cooking up nutritious dishes based on organic seafood and low-carb cuisine. Head to White Modern Cuisine, where 60% of their ingredients never even go in the fridge – they’re all locally grown, harvested and delivered to the restaurant on the same day.
4 Apply to scorched skin. That’s better.
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Y/Z
infrastructure. A cycling and running track around the entire coastline opens in 2015. Meanwhile, sweat oa last night’s cocktails along the 10-mile trail in famous Linear park, which runs from the airport to the capital. More of a beach bum? Check in at Bucuti. The resort holds restorative yoga classes on its own powdery beach. Unwind afterwards with a glass of bubbles, brought directly to your deckchair. Nice work.
W/X
SKIN SOS
Do it like a local and freeze pure aloe gel to help soothe sunburn
U/V
This late bar is the place to dance. Avenida Mem de Sá, 79 (barcariocada gema.com.br)
S/T
A killer caipirinha recipe, The Best Of Stan Getz and some shady memories of you, a Brazilian named Rico and a love bite the shape of São Paulo.
Q/R
CARIOCA DA GEMA:
TAKE HOME
O/P
BIBI SUCOS:
Head to Leblon for Rio’s best juices. Rua Miguel Lemos, 31 (bibisucos.com.br)
M/N
Being a short cab-ride from all the best places: Lapa for nightlife and culture, Ipanema for blatant people-watching. Plus, thanks to this summer’s World Cup and the 2016 Olympics, the police have tightened up, so you no longer need to padlock the taxi door.
The queen of Brazilian swimwear has bikinis your bum will be proud to wear. Avenida das Américas, 3.900 (adrianadegreas. com.br)
K/L
YOU’LL LOVE
ADRIANA DEGREAS:
I/J
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sit in the hotel’s shaded veranda and watch the world sashay by, one ripe buttock at a time.
G/H
Aruba has its sights set on shaping up. This Caribbean island, that spans just over 20 miles, has higher obesity rates than America. But rather than sit back, undo another belt buckle and head to the desert buaet, the Aruban government have got serious. Really serious. In 2011, this tiny island hosted the first-ever Pan-American Conference On Obesity. As a result, they made a nine-year commitment to improving the health of the nation. Everything from legislating to cull fast-food advertising on children’s TV to promoting local food that retains more fresh nutrients than those imported from the US. One of the win-wins for tourists is Aruba’s staggering push to improve its new fitness
E/F
FLY: London to Rio from £790 (tam.com.br)
C/D
PRICES: 1 night from £485 (belmond.com)
RIO’S SECRET ADDRESS BOOK
A/B
TRY: Belmond Copacabana Palace, Rio de Janeiro
Brazilians know a thing or three about having fun. Whether it’s bumping hip flexors to the sound of samba at sunset or playing footvolley on Ipanema beach at sunrise, Brazilians do it with more elan than 98% of us. (The remaining 2% being David Beckham and Miranda Kerr.) Rio is a place to watch and be watched and there’s no better ringside seat than at the Belmond Copacabana Palace. This is a hotel where the great and good mingle over chilled caipirinhas (pronounced kie-purr-reen-yah – get it right). Where nubile hipsters sit by the pool as the DJ spins Stan Getz remixes. Where the beds are so comfortable, Keith Richards’ wife bought two. A place so dripping in insouciant chic, they don’t throw guitars out of windows, they throw desks (nice work, Orson Welles). In the morning, simply cross the road to join the Cariocas (Rio natives) jogging the 5km stretch from Copacabana to Ipanema and back. Or just
Hot destination FIT BODY
Hot destination FIT BODY
WorldMags.net The Magdalen Chapter
IF YOU INSIST ON STAYING AT HOME… To work out and zone out – a tall order
WE SAY: Get thee to Scotland!
TRY: SOS Fitness at Cameron House, Loch Lomond
YOU WANT: To unwind on a Friday night
PRICES: From £250 per room, (devereluxurylodges. co.uk) SOS Fitness bootcamp, £105
Combine beauty, luxury and five hours of hardcore fitness at Cameron House, on the banks of Loch Lomond. This legendary hotel ofers the best in Scottish hospitality – roaring fires, tartan rugs and a restaurant that competes with some of best in the country. But it also knows how to service life’s sadists, with an all-day SOS Fitness bootcamp that’ll obliterate all trace of
The rooftop spa at Cameron House
WE SAY:
Head to Exeter. Yes, really. Exeter
last night’s Chateaubriand. Run by a former Navy physical training instructor (who’s a distractingly good foil for Robson Green) this takes military fitness to the next level. Expect to laugh, weep and hurt as you’re taken through scramble nets, mountain biking and even into the loch (disclaimer: leave your fancy trainers at home). Next day, relax with a round of golf, a spa treatment or take a jaunt on the seaplane. You really will feel like you deserve it.
TRY: The Magdalen Chapter, Exeter PRICES: From £90 per room (themagdalen chapter.com)
YOU’LL LOVE The restaurant. It looks like a circus (in a good way) and the food is just as inventive. Tuna and chorizo? Yes please!
YOU’LL LOVE It’s rare to find a bootcamp that not only has world-class instruction, but also a worldclass location. This one does. TAKE HOME Sore hips. And thighs. And possibly the inability to move your forearms for a week.
YOU WANT: To perfect your plank posture
WE SAY:
A Pilates spa retreat, then…
TRY: Two-night Pilates Retreat at Bailifscourt
Hotel & Spa
PRICES: From
£399pp (hshotels. co.uk/bailifscourthotel-and-spa) The grounds at Bailifscourt
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Exeter: home to spotty undergrads still weeping from their Oxbridge rejection letters, yes, but also The Magdalen Chapter, which is so good you’ll want to skip the city tour altogether. The hotel is built on the site of a former hospital, so the rooms are big, the corridors grand and seemingly endless and there’s a beautiful walled garden made for sipping tea and leafing through one of the many books from the library. But you’ll keep coming back for the spa’s brilliant Ren treatments and ‘inside-out’ pool (half inside, half outside) with its wood-burning fire.
TAKE HOME The pile of work you said you’d do at the hotel. Somehow, you just never got around to it.
The inside-out pool
Sometimes a spa trip isn’t quite enough is it? You want something a bit more sustainable than a facial, a ‘healthy-ish’ three-course meal and a flufy white robe in your wardrobe. Step forward the two-night Pilates retreat at one of West Sussex’s most lauded hotels, Bailifscourt Hotel & Spa. Yes, you’ll still get some time in the spa (we say go for the full-body massage – it’s worth the journey alone), but it’s the three, one-hour Pilates lessons with one of the country’s top instructors, Susie Mermaid, coupled with
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the raw food cookery classes that make this weekend break stand out from the crowd. YOU’LL LOVE The fact that glorious Climping Beach is right on your doorstep. Perfect for an early morning run. TAKE HOME A full repertoire of raw food recipes (we loved the scallop and nori ceviche) and a much deeper understanding of what your hip flexors can do.
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WORDS: AMELIA JEAN JONES, EMILY MURPHY, FAYE O’SULLIVAN, FARR AH STORR .FOR MORE INFORMATION, VISIT SOSFITNESS.CO.UK
YOU WANT:
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Insider tricks SEXIER SUMMER
SUMMER BEAUTY UPGRADES The new-season trends to make sure all eyes are on you, all holiday long Words CHA R LOTTE JOLLY
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NIX HOLIDAY HAIR #FAILS
You just got the perfect shade of red. It’s now orange.
2
Your beach-babe waves look less Gisele and more Worzel.
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#win:
#win:
#win:
#fail
#fail
Bantika Robson of Atelier Josh Wood explains red fades fastest as the colour molecules are so small they ‘leak’ out of the hair shaft. “Wait a few days before shampooing to allow the pigment time to settle and rinse your hair in coconut oil before swimming to protect it from colour-sapping chlorine.”
“Products are more potent in the sun because the heat makes them penetrate deeper – that’s why most people fail with drying salt sprays,” says celebrity stylist Chris Appleton. To avoid the straw-hat-hair look, try a spray with hydrating castor oil. Bleach Swamp Spritz (£6), works a treat.
#fail
Your blonde locks are looking distinctly brassy.
Be your own hair alchemist: Crush two 500mg vitamin C tablets, mix with half a glass of warm water and apply to your hair 10 minutes before washing. “The ascorbic acid in vitamin C blitzes the copper tones in your hair’s cuticles to lighten the colour,” says hair stylist Paul Edmonds. Smart.
That’s the last time we try DIY balayage
4
E G H IN T UC OF D E O D R A T H N I S
5 There’s a reason why rose
particles shimmer, which illuminates skin and blurs imperfections. This is love.
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Use Chanel Illusion D’Ombre in Utopia in the corner of your eyes to make them look wider.
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Insider tricks SEXIER SUMMER
DEFINING YOUR LINES
DEHY D
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A IO
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IN
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Half a day in the heat and you look like the love child of Joan Rivers and a Shar Pei. Don’t freak. It turns out not all lines are created equal, so what you think is a wrinkle might actually just be dehydration. Ian Baynes, skincare expert for B. Skincare, has an easy way to tell the diJerence. “Wrinkles tend to be horizontal across your face whereas, as a rule, dehydration lines are vertical.” Here’s how to fight them:
N
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SLATHER on jasmonic acid – it’s proven to smooth the appearance of wrinkles. Find it in Lancôme Visionnaire Advanced Multi-Correcting Cream (£59).
7
Apply Dolce & Gabbana Nail Lacquer in Daphne (£18.50), 1mm from the sides of your nails to elongate them.
6
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Cheat a fuller pout with a daub of Lipstick Queen in Let Them Eat Cake (£35), in the centre of your lips.
10
DRINK water at room temperature, as it’s absorbed more quickly into your system than ice-cold H2O. It takes at least 1.6 litres a day for your skin to benefit.
BOOST your moisture levels and plump up lines with hyaluronic acid – the hydrating ingredient in Institut Esthederm Instensive Hyaluronic Serum (£49.50).
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Help!
My neon nails are fading... “Easily sorted,” says manicurist Marian Newman. “Neons are great in summer as they bring out golden tones in tanned skin, but their pigments dull as the formula hardens. Stop the fade by priming your nails with an opaque white base coat under the colour.” We love OPI in Put A Coat On! (£11.95).
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YOUR HAIR PARTING An easy one to miss. Avoid chip pan head by using a solid SPF balm like KIKO Sunscreen Stick SPF 50 (£8.90). Apply with a cotton bud for extra precision.
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TOPS OF YOUR EARS This is the third most likely place to develop cancer. An easily absorbed fluid such as L’Occitane Face Protection Veil SPF 30 (£26), will get into all those tiny creases.
BEWARE SPF BLINDSPOTS Dermatologist Kirsten Young pinpoints the high-risk hot spots you could be missing
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BOOST
POST-SUN HYDRATION
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UNDER YOUR NAILS A polish habit could make melanoma here hard to spot. Protect them with The Body Shop Wild Rose Hand Cream SPF15 (£5), rubbed right in around your nails.
Pop a towelling robe on the radiator before you bathe, and once you’ve applied your moisturiser (no longer than five minutes after getting out) wrap yourself in it for at least 10 minutes. The heat will open your pores, allowing your lotion to penetrate further. Deep.
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PHOTOGR APHY: GREG K ADEL / TRUNK ARCHIVE, LEVI BROWN, JA AN-ERIC FISCHER /FOLIO-ID.COM, REX FEATURES
YOUR EYELIDS Scary fact: up to 10% of melanomas occur on eyelids. The polymer-rich formula of Clinique Superdefense SPF 20 Age Defense Eye (£30), means it won’t sweat of.
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IT’S TIME FOR YOUR WAX...
YOUR TOP SEASONAL SWITCH
WH: CHLOE:
Think foundation is your essential summer update? Look to your eyes instead. Metallic hues come into their own this season with light-catching particles enhancing the intensity of your iris. Capitalise on it with your perfect eye-popping eyeshadow:
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Insider tricks SEXIER SUMMER
WH: CHLOE:
BLUE EYES
Make blue eyes zing with a bright orange shade such as Armani Eyes To Kill Solo in Tangerine (£22).
WH:
GREEN EYES
CHLOE:
Purple enhances the vividness of green peepers. Try Nars Shimmer Eyeshadow in Strada (£18).
BROWN EYES Earthy hues like Illamasqua Powder Eye Shadow in Vernau (£15.50), make chocolate eyes smoulder.
HAZEL EYES Green will bring out the amber tones in hazel eyes Try MAC Pigment in Antique Green (£17).
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H E A LT H BEAUTY WEIGHT LOSS
FITNESS FOOD
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FASHION SEX
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skills
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life
Mind tricks that matter
ADDITIONAL WORDS: K ATIE MULLOY. PHOTOGR APHY: JAMIE NELSON/BL AUBLUT-EDITION.COM
IN THIS SECTION...
p127 THE POWER TRIP Harness your holiday to get ahead at work
p131 CLEVER CARRY-ON 6 travel-sized gadgets made for your holiday
p133 AIRPORT SOS Skip flight stress and make jetting off a breeze
ARE YOU IN A WORK
COMA? Wo r d s B E C K Y F L E T C H E R
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LIFE SKILLS
LIGHTEN UP YOUR MOOD
DO MORE:
TIME IT RIGHT Schedule a pain-free switch from beach to boardroom
CHANNEL SOME SERIOUS ZEN
DO MORE:
Brainstorm in the shower US scientists say our most creative ideas happen while doing mundane stuf. Think, rinse, repeat.
Send important emails
According to a recent survey, people are most responsive between now and 9am. Get on it.
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Get your cofee ďŹ x
This is when caAeine works best, due to lower cortisol levels. Makes a nice change from your morning mojito.
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DESKTOP HERO
PREVENT BRAIN ROT
DITCH THE JET LAG
OUTSMART YOUR INBOX
DO MORE:
DO MORE:
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*SOURCES:
DO MORE:
Tackle your to-do list
You’re at your most productive right now*. Time to do eight months worth of expenses.
Sweat it out
Working out over lunch helps avoid the 4pm slump, studies say. A Whistles raid doesn’t count.
Think hydration
Have a glass of water. The Journal Of Nutrition reports being just 2% dehydrated aHects focus.
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Social media binge
You’re likely to get the most ‘likes’ on Facebook at 8pm, according to, er, Facebook.
WO M E N ’S H E A LT H
READER OFFER
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40% OFF
8-WEEK AT-HOME
Reader o er RR P £89.98. Now only £53.98
FITNESS PROGRAMME EXCLUSIVE UK & IRELAND LAUNCH
H
SM is teaming up with Women’s Health to bring WH readers an exclusive 40% o the new Clubz Fitness eight-week at-home fitness programme! The Clubz Fitness Programme is a phenomenal new way of turning your body into a fat-torching, muscle-sculpting machine, using Torsional Training. By adding our patent pending Clubz weights as an extension of the body, you automatically kick it into high gear and work harder. You don’t have to think about it… it just happens! WHY IS CLUBZ REVOLUTIONARY? So what does this mean for you? Well, for a start you’re using much more energy and burning more calories. You’re increasing your heart rate. You’re strengthening your core. And you’re developing lean muscle. It means we are asking you to make whole body movements where you use a bunch of muscle groups at the same time. This is muscle integration instead of muscle isolation. Think jumping jacks versus
a dumbbell curl… all in one 30-minute workout.
The end result: Faster, better results! Welcome to the Clubz! It. Starts. Now. Let’s go!
THE COMPLETE 8-WEEK AT-HOME FITNESS PROGRAMME INCLUDES: • 10 unique workout DVDs • Clubz Fitness wall calendar • Clean Eatz Companion Guide and Ebook • 2x patent-pending 2lb beginner Clubz weights
To buy, visit WOMENSHEALTHMAG.CO.UK WorldMags.net
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LIFE SKILLS
H I -T E C H H O L I D AY
GO, GADGET, GO!
Proving good things really do come in small packages, this clever selection of suitcase-friendly tech means an instant upgrade for your hols Wo r d s I S A B E L L E A R O N
THE BEACH-PROOF E-READER
THE LUXE SUN TRACKER
Kindles and sunloungers used to be a
NETATMO JUNE BRACELET, £79, netatmo.com UV sensors alert you if you spend too long in the sun. And unlike most wearable tech, it looks half-decent, too. EXPERT APPROVED: “This is smart, alerting you to UV risk even in overcast conditions,” says Hannaford.
latest version’s high-contrast display and amped-up backlight mean even midday rays won’t interrupt your Game Of Thrones fix. EXPERT APPROVED: “Fits up to 1,000 books in a carry-on bag,” says Kat Hannaford of Gizmodo UK. We’re impressed.
THE SPLA SH-PROOF SPEAK ER S
ULTIMATE EARS BOO M, £169, u Remember ltimateea 1980s-style rs.com boom box update. W es? Well, th ith a water is is the 20 - and stain 360° soun 14 -resistant p d and no fid lasma coat dly cables it’s perfect ing, thanks to B for poolsid luetooth, e tunes. Plu you’ll even s, at only 18 have space cm long, for another EXPERT A pair of sho PPROVED es. : “For such out an imp a small dev ressive bas ice, this pu s and keep sounding ti ts s volume h nny. For its igh withou price, it’s m competitio t iles ahead n,” says Hu of the nter Skipw orth at Dig ital Spy.
THE HERO PHONE CASE MOPHIE SPACE PACK, £129.95, store.apple.com This case boosts storage by up to 32GB by syncing with an app. Translation: lots of room for beach selfies. EXPERT APPROVED: “This can hold 12,000 photos,” says Skipworth. Gulp.
THE MICRO DRYER THE TURBO CHARGER
KEY
PARLUX 385 POWER LIGHT, £89.95, parlux.co.uk Even the classiest hotels can have crap hairdryers, so bring your own without maxing your weight allowance with this 450g salon-quality wonder. Adiós, frizzy holiday hair. EXPERT APPROVED: “This leaves beach hair looking smooth and silky,” says stylist Aaron Carlo.
BEACH READY
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POOL PROOF
INNERGIE POCKETCELL DUO, £99, myinnergie.com Two USB ports and it doubles phone battery life. Charge your phone on a lilo – not clever, but now possible. EXPERT APPROVED: “Battery tech had reached its limit – until this,” says Skipworth.
HAND-LUGGAGE ACCEPTABLE
SUN SAFE
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PLUS!
✂ TERMS AND CONDITIONS
To the Consumer
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O er available in Tesco, Waitrose, Sainsbury’s, Asda, Morrisons, and all good independent stores. TERMS AND CONDITIONS
To the Consumer
Present this voucher to your local retailer to receive £1.00 o the cover price of Cosmopolitan magazine (August Issue). This o er is valid from the 3rd July to 4th August 2014. This voucher may only be redeemed against a single copy of Cosmopolitan magazine
(August Issue). Not valid in conjunction with any other o er. Vouchers are not transferable and are not valid outside the UK.
To the Retailer
Cosmopolitan magazine thanks you for accepting this voucher. Please return it within 42 days of receipt (valid until 15th September 2014) to your wholesaler to receive £1.00 plus a handling charge. Notice: this voucher is not
transferable. Accepting it in lieu of payment for any other article constitutes fraud.
To the Wholesaler
Your head o ce will have received prior notice of this promotion. Please credit the retailer in the normal way plus handling fee and forward your claim and actual vouchers ASAP to arrive no later than 27th October 2014 to VR Ltd, PO Box 444, Basildon, Essex, SS14 3HF.
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LIFE SKILLS
F L I G H TS O F FA N C Y
HOLIDAY WITHOUT HASSLE
Travel: scientifically proven to be more stressful than work. Not with our insider’s guide. Hello, free peanuts
BEAT THE BIN
PACK SMARTER
WORDS: AMY GRIER . ADDITIONAL WORDS: AMELIA JEAN JONES . PHOTOGR APHY: KOSTAS ARGOULIS/ FOLIO-ID.COM, GET T Y IMAGES . †EAGLE CREEK PACK-IT GARMENT FOLDERS (£25. 50, AMAZON.CO.UK)
CUT THE QUEUE
SECRETS OF A HOSTESS Be nice to us and we won’t bite
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LAND LUXURY
MAKE A MOVE: “Don’t just summon us with the button every time you want some nuts. Come back to the galley kitchen for a chat. We’re more likely to crack out even better treats.”
THINK AHEAD: “Upgrades are at the crew’s discretion. You may get the same crew on the flight back, so be friendly to them on the outward leg for a chance at a comfortable return journey.”
DESK CHITCHAT: “The check-in staf are just as important. Most airlines won’t upgrade anyone who isn’t pre-approved at check-in, so your charm ofensive starts there.”
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It’s Good to Be You ™
Summer: a time for golden tans, beach barbecues and drinking al fresco. What could possibly go wrong? Oh, just this sort of stu?…
Farrah Storr
Features Editor Amy Grier
Publisher/Sales Director Duncan Chater
Deputy Editor Katie Mulloy
Chief Sub-editor Frances Young
Ad Director Sam O’Shaughnessy Ad Manager Chloe Harper Sales Executive Sarah Holttum
Beauty/Health Editor Anita Bhagwandas
Website Editor Alice Beverton-Palmer
Fashion Editor Charlie Lambros
Deputy Art Editor Faye O’Sullivan
Deputy Chief Sub-editor Katie Teehan
Junior Designer Harry Winfield
Editorial Assistant Amelia Jean Jones
Fashion Editor At Large Karen Foster
CONTR IBUTOR S Isabelle Aron, Carrie Bone, Lucy Bowen, Tallulah Bullock, Nahid de Belgeonne, Mariana Fernades, Yanina Iskhakova, Evelyn O’Brien, Sherry Ruparelia, Rachel Yee
ACTING ART DIRECTOR
Wayne Hannon
Group Creative Solutions Director Gemma Frostick Promotions Art Director Chris Anderson Group Promotions Manager Elaine Niven Senior Project Manager Brooke Bickmore Italian Representatives Luciano Bernardini, Samantha Di Clemente (00 39 02 76 4581) Swiss Representative Daniella Angleben Regional Sales Director Keely McIntosh Regional Ad Manager Clare Crookes Advertising Enquiries 020 7339 4684 Production Manager Roger Bilsland Senior PR Manager Robin Invest (020 7439 5130) Circulation Director Reid Holland Digital Strategy Director Rebecca Miskin Group Revenue Director Max Raven HR Director Rachel Stock Group Trading and Partnerships Director Greg Witham Digital Sales Director Stephen Edwards New Business Development Director Sharon Douglas
DEPUTY WEB EDITOR
SHOOT DIRECTOR
Hearst Rodale Limited Joint Board of Directors
Alexia Dellner
Cavit Erginsoy
Once you’ve had one fake-tan disaster, you learn pretty fast. I avoid Donald Trump face by running an ice cube over it first. It closes the open pores and prevents tell-tale DIY dark spots all over my face. Result.
My horror story involves a beach, a nap and a purplishshade of red. Now, I always make sure to set an alarm on my phone to remind me when it’s time to reapply the SPF30. Lobster is not a good look.
President and CEO, Hearst Magazines International Duncan Edwards Chief Operating Officer, Hearst Magazines UK Anna Jones Senior Vice President, Rodale International Robert Novick Executive Vice President, General Counsel, Chief Administrative Officer Paul McGinley
FREELANCE JOURNALIST
Nichi Hodgson
I love ice cream, but this pic proves brain freeze makes me look like a bulldog chewing a wasp. A random taught me this tip – when it hits, I put my tongue to the roof of my mouth. The heat calms the nerves and I look dapper again.
I’ve sometimes gone to meetings postsunbathing looking too summery in shorts. Amateur! Stick to plain, full-cut styles that hit just above your knee. My other top tip? Never ever mistake your bikini top for a bra.
Women’s Health is published in the UK by Hearst Rodale Limited, a joint venture by Hearst Magazines UK, a wholly owned subsidiary of The Hearst Corporation, and Rodale International, a division of Rodale Inc. Women’s Health is a trademark of, and is used under licence from, Rodale Inc. Hearst Rodale Ltd, 72 Broadwick Street, London W1F 9EP. Company number: 00519122. Tel: 020 7339 4400. Fax: 020 7339 4444. Women’s Health (ISSN 2049-2243). Copyright © 2012 . All rights reserved. Women’s Health is printed and bound by BGP Group, Chaucer Business Park, Launton Road, Bicester, Oxon, OX26 4QZ. Distribution by Comag. Published 10 times a year.
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Group Publishing Director Alun Williams Marketing Director Claire Matthews Acting Senior Marketing and Events Manager Jane Shackleton Marketing & Events Executive Katinka Dufour
Editor Managing Editor/ Picture Editor Emily Murphy
Creative Development Director Morgan Rees
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Conditions apply. Women’s Health does not consider unsolicited material for publication and will not return it if submitted. Hearst Magazines Environmental Statement All paper used to make this magazine is from sustainable sources in Scandinavia and we encourage our suppliers to join an accredited green scheme. Magazines are now fully recyclable. By recycling you can reduce waste and add to the 5.5 million tonnes of paper recycled by the UK paper industry each year. Before you recycle your magazine, ensure you remove all plastic wrapping, free gifts and samples. If you are unable to join a recycling scheme, why not pass your magazine on to a local hospital or charity?
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Rodale International Rodale Inc, 33 East Minor Street, Emmaus, Pennsylvania 18098, USA Senior Vice President, Rodale International Robert Novick Editorial Director, Rodale International John Ville Deputy Editorial Director, Women’s Health and Prevention Laura Ongaro Deputy Editorial Director, Runner’s World and Bicycling Veronika Taylor Content Manager Karl Rozemeyer Editorial Assistant Samantha Quisgard Production Assistant Shalene Chavez Executive Director, Business Development and Marketing Kevin LaBonge Director, Business Development and Marketing Angela Kim Manager, Business Development and Marketing Maria Urso Business Manager Jennifer Lally Coordinator, Business Development and Marketing Dana Rich
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F
O
Farah farah.co.uk Foreo At Cult Beauty Fred Perrry At Urban Outfitters Freya freyalingerie.com
G Gap gap.eu Gliding Disc physicalcompany.co.uk Gucci gucci.com/uk
H Harrods harrods.com Harvey Nichols harveynichols.com Hugo Boss At House of Fraser
I Illamasqua illamasqua.com Indeed Labs At Boots Institut Esthederm esthederm.com
J Jane Iredale janeiredale.com J.Crew jcrew.com/uk JD Sports jdsports.co.uk John Lewis johnlewis.com Jo Malone jomalone.co.uk
• • •
K
•
Kiehl’s kiehls.co.uk Kiko kikocosmetics.co.uk Konjac konjacspongecompany.com K-Swiss kswiss.co.uk
•
L
PHOTOGR APHY: VIC TOR YUAN
A Acqua di Parma At John Lewis adidas adidas.co.uk adidas by Stella McCartney adidas.co.uk/Stella-McCartney American Apparel americanapparel.net Ancient Greek Sandals ancient-greek-sandals.com Anita woods-online.co.uk Annick Goutal annickgoutal.com Antoni & Alison antoniandalison.co.uk Anya Hindmarch anyahindmarch.com Aqua Sphere At Simply Swim Armani armanibeauty.co.uk Ash Footwear ashfootwear.co.uk Asics asics.co.uk Asos asos.com Aspinal of London aspinaloflondon.com Aurelia At My Showcase Aveda aveda.co.uk
B Balenciaga At Matches
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Bally bally.com Bleach At Boots Boden boden.co.uk Boots boots.com Byredo byredo.com
C Chanel chanel.com/en_GB Chantecaille At Space.NK Clinique At Harrods Coloud coloud.com Cos cosstores.com Crème De La Mer cremedelamer.co.uk Cult Beauty cultbeauty.co.uk Cutler and Gross cutlerandgross.com
D David Clulow davidclulow.com Debenhams debenhams.com DKNY At Debenhams Dolce & Gabbana At Harrods Dr Sebagh drsebagh.com Dune dunelondon.com
E Estée Lauder esteelauder.co.uk
Lancôme lancome.co.uk La Prairie laprairie.co.uk Levi’s levi.co.uk Lipstick Queen lipstickqueen.com L.K. Bennett lkbennett.com L’Occitane loccitane.com Lucas Hugh lucashugh.com Lulu Guinness luluguinness.com
M MAC maccosmetics.co.uk Marks & Spencer marksandspencer.com Massimo Dutti massimodutti.com Matches matchesfashion.com Mini Band performbetter.com Moschino Cheap & Chic moschino.com Murad murad.co.uk My Showcase myshowcase.com
N Nars narscosmetics.co.uk Neal’s Yard Remedies nealsyardremedies.com Next next.co.uk Nike nike.com
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Ojon ojon.co.uk OPI opiuk.com Origins origins.co.uk
P Patagonia patagonia.com Pebble London pebblelondon.com Prada At House of Fraser Pretty Little Thing prettylittlething.com Puma puma.com
R Radley radley.co.uk Reebok reebok.co.uk River Island riverisland.com Roads roads.co Roberto Cavalli At John Lewis Russell & Bromley russellandbromley.co.uk
S Salvatore Ferragamo At Harrods See by Chloé At Harvey Nichols Shiseido At House of Fraser Simply Swim simplyswim.com SK-II At Harrods Space.NK uk.spacenk.com Speedo At Simply Swim Swatch swatch.com Sweaty Betty At Harrods
T T by Alexander Wang At Matches The Body Shop thebodyshop.co.uk The White Company thewhitecompany.com Topshop topshop.com Trilogy trilogyproducts.com TRX amazon.co.uk Tumi uk.tumi.com
U Ultimate Sandbag ultimatesandbagtraining.com Urban Outfitters urbanoutfitters.com
V Vibrapower sterling-health.co.uk Viktor & Rolf At John Lewis ViPR escapefitness.com
Y Ying Yu At Cult Beauty YMC youmustcreate.com
Z Zara zara.com Zatchels zatchels.com Zoggs zoggs.com
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2 0 1 4
My life on a plate MON
7am
Earl Grey tea.
8am
Home-made muesli with nuts, oats and bran.
1:30pm
Toast with taramasalata.
TUE
WED
8am
Toast with peanut butter. Yoghurt with baked rhubarb.
11am-3pm
Recipe-testing ceviche with corn and beans.
THU
8am
7am
A pear.
Earl Grey tea.
11am
8am
Flat white cofee.
2pm
Smoked herring tostada.
3-6pm
Kale sautéed with chilli and a fried egg.
Tomato salad with mint tea.
Tasting ceviche, Caesar salad, crab and chorizo empanadas.
8:30pm
8:30pm
M&Ms and a herbal tea.
Asparagus salad with leftover ceviche.
9:30pm
Lemongrass, mint and camomile tea.
My diet can be erratic. I take an iron supplement because I was anaemic after my second child, but I’ve been quite bad at adjusting my diet. I try to smuggle in leafy green veg and fruit where I can.
I eat lots of vegetables on weekdays. It’s not a conscious thing to just eat meat at the weekend, but I only visit the butcher on Saturdays and I never buy meat from the supermarket.
I find tea is a real cure-all. I have Earl Grey to wake me up and give me energy in the morning and drink this lemongrass, mint and camomile mix before bed because it’s so calming.
3pm
4pm
Rhubarb and yoghurt.
1:30pm
Tasting fish tacos and corn lasagne with two glasses of mescal liquor.
9pm
Prawn and tomato curry, rice and peas.
FRI
8am
SAT
SUN
8am
8:30am
9am
9:30am
Tea and toast with Marmite.
Earl Grey tea.
11am
Chorizo quesadilla.
Toast and yoghurt with cereal.
1pm
1pm
Chicken tacos with beans, rice and vegetables.
8:30pm
Beetroot soup.
Grilled fish with guacamole, refried beans, tacos and a quesadilla.
8pm
An apple.
Cofee with cream.
1pm
Fish pie, mashed potatoes and broccoli.
1:30pm
Yoghurt and baked rhubarb.
11pm
9pm
Camomile tea.
Apple purée and ice cream.
Chocolate ice-cream and peanut M&Ms.
Chilli kale with a fried egg.
8:30pm
I’m a professional eater, but feeling guilty about what you eat is so counterproductive. It’s why people have such unhealthy attitudes to food. I just try a little moderation when I can.
Sometimes I’m too tired to cook a full meal if I’ve been in the kitchen all day. We grow veg in our back garden so I take fresh produce and make something wholesome like beetroot soup. Quick and easy!
Since my second child was born a year ago I haven’t done any exercise apart from cycling 12 miles to work each day. My new goal is to play tennis – I think I need that competitive element.
My grandmother was a model and very slim, but she always ate butter on toast. I never believed low-fat food was good for you – now scientists agree. Chilli Notes by Thomasina Miers is out now.
THE EXPERT VERDICT WH’s nutritionist Dr Christy Fergusson gives her feedback: You can tell that Thomasina takes a keen interest in nutrition. Her herbal tea habit keeps her hydrated, while anything with chilli in it boosts metabolism. Studies also show capsaicin – the stuf that makes chillis hot – can help protect your body from
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cancer. She eats her biggest meals at lunchtime, which is great, but her diet lacks routine later because she’s so busy. Obviously, a lot depends on how healthy the foods are that she’s tasting at work. The variety of fish she eats provides protein and healthy fats to fuel her busy days, while green vegetables
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are packed with immunity-boosting antioxidants. However, Thomasina often only has tea, yoghurt or fruit in the morning. A more balanced breakfast of low-GI carbs, protein and essential fats – such as chia seeds with coconut yoghurt and raspberries – would get her of to a more energised start.
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AS TOLD TO: AMELIA JEAN JONES. PHOTOGR APHY: GET T Y IMAGES . CHILLI NOTES: RECIPES TO WARM THE HEART (NOT BURN THE TONGUE) BY THOMASINA MIERS (£25, HODDER & STOUGHTON)
As the founder of Wahaca Mexican restaurants, Thomasina Miers is used to plating up for others, but how does her own diet stack up?
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