Lemon
Issue ONE | SUMMER 2018
Saturday 22nd September 2018 Shine London is Cancer Research UK’s marathon night walk, bringing people from across the UK together to light up London and fund life-saving research. Half Marathon 19:30
Full Marathon 21:20
Half Marathon 20:25
Full Marathon 22:15
Sign up online at cancerresearchuk.org and your fundraising could go towards the area of research you want when you enter. Cancer Research UK currently funds up to 12 forms of cancer, including: testicular, bowel, breast and skin. Why not enter with a friend? Together we can beat cancer sooner.
This magazine isn’t going to tell you the ‘Top Ten Ways to Remove Stomach Fat,’ for that you need to find one of those neon coloured magazines with the Photoshopped women on the front. But if you want to hear the stories of everyday people on their journey to a healthier body and mind, then this might just be the magazine for you! The first issue of Lemon contains: 02 CRUK’s Shine Night Walk 04 - 07 The Cheerleader 08 Blueberry Muffins 09 When Life Gives You Lemons 10 - 11 Spring Onion Rostis with Spicy Salsa 12 - 15 Dogs & Booty Gains 16 - 17 Chilli & Courgette Penne 18 Sambuca Watermelon +Pineapple 19 Headspace App Designed and written by Hannah Phillips. With special thanks to Paulina Bucionyte and Aliye Manzi for their contribution to this first issue.
Hello, from the Editor...
Being ‘healthy’ is so confusing, right? Everyday there’s a new report with a different finding telling us our favourite food is now cancer-ridden or there’s a new fitness craze. When you’re juggling work, a social life, sleep or university, It’s difficult to know if what you’re doing is healthy enough.
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The Cheerleader
While I was in uni I joined competitive cheerleading as it helped me to keep up with my fitness as it requires not just physical fitness of body strength, agility and stamina but also mental ability to push through when you feel like it is difficult to carry on. And over time I fell in love with the sport so now I take part for pure love. But, 4 months ago I broke one of my bones in my left hand which left me out of the season for 3 and a bit months, therefore now my main goal is to build up my strength in my hand and wrist to what it used to be and to regain my stamina and muscle (especially leg muscle) strength to the point that it was before.
Words by Paulina Bucionyte Photographs by Hannah Phillips
On a daily basis, I try to hit my step goal of 10,000 steps a day, which does encourage me to walk a lot more rather than taking the public transport. Hitting my step count is a little hard as my job requires me to sit at a desk for 5 hours a day. But I try! As I get stuck sitting down during work I try and get in 2 to 3 exercises a week. This can be a 20 minute jog on our treadmill at home or a half an hour walk in the part with my dogs, of course, some weeks are more hectic than others and when I can only fit in my weekly Thursday cheer practice and aren’t able to do my usual exercises, I then usually keep a close eye on my food and how much I eat and if what I am eating is beneficial and healthy.
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If you struggle getting to the gym or just don’t want to work out, I found that buying gym workout clothes, is a good motivator! As soon as I put on gym clothes I will not take them off until I actually go and do a workout. Another tip is protein bars! I find is if I am working in the office there always biscuits and cake lingering about so usually if I am feeling peckish I will indulge in a protein bar and the cravings go away. Sometimes they are general protein bars I purchase from Holland and Barrett and sometimes they are simple nut bars from Salisbury, either way they’re a treat that doesn’t make me feel as guilty eating a whole cake...
07 My tip for cooking is to not watch the calories as much, yes if there are better and healthier ingredients to use then definitely use them instead, but I will cook whatever I want however when it is time to dish out a meal I will be very conscious of what I actually put on to my plate and will keep an eye onto the portions that I am eating. For example, if I am having a roast dinner I will put more vegetables on my plate rather than roast potatoes. My philosophy that I live by is a little bit of everything is healthy, it’s all about moderation and portion size.
Squats are my go-to exercise as they are simple and efficient. It doesn’t matter if you are watching TV or listening to your Spotify playlist while you are doing them. Get them in and you’ll feel the results in no time!
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Blueberry Muffins Total time 35 minutes | Makes 12 muffins 01. Preheat the oven to 180° celsius and grease all 12 cups in the muffin tray. 02. Whisk together the flour, baking powder, baking soda and salt in a large mixing bowl. 03. Combine the oil and honey, then add the eggs and beat well. After, add the yogurt and vanilla. 04. Pour the wet ingredients into the dry and mix well. Then in another bowl, toss the blueberries and teaspoon of flour, once done gently fold the blueberries into the batter. 05. Divide the mixture into the baking tray and bake for 22 to 24 minutes or until golden.
150g and a teaspoon of whole wheat flour 1 teaspoon baking powder ½ teaspoon baking soda ½ teaspoon fine sea salt 20g extra virgin olive oil 45g honey 2 eggs 85g plain Greek yogurt 2 teaspoons vanilla extract 85g blueberries
09 When life gives you...
As the old saying goes, ‘when life gives you lemons, make lemonade.’ But you know what? Life giving you lemons isn’t a bad thing! There are plenty of benefits to the fruit (and not just in your alcohol...) here are a few ways to use lemons during your day.
Lemons
01. Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds. 02. Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier. 03. They have powerful antibacterial properties; experiments have found the juice of lemons destroy the bacteria of malaria, cholera, diphtheria, typhoid and other deadly diseases. 04. Blood vessels are strengthened by the vitamin P (bioflavinoids) in lemon thus prevents internal hemorrhage. Also, making it useful in treating high blood pressure.
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Serves 4 | Total time 30 minutes
Spring Onion Rostis Rostis: 875g boiled potatoes 6 spring onions, finely chopped 2 garlic cloves, finely chopped 1 large egg, lightly beaten 4 tablespoons sunflower oil
Salsa: 2 plum tomatoes, roughly chopped 1 red chilli, finely chopped 1 small red onion, thinly sliced 4 tablespoons finely chopped fresh coriander 2 avocados, peeled, stoned and roughly sliced 2 limes (juice) 1 tablespoon oil Salt and pepper
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with Spicy Salsa 01. Make the salsa by mixing all the ingredients together in a bowl. Season and set aside until ready to serve. 02. Peel and coarsely grate the potatoes. Add the spring onions, garlic and egg and use your fingers to combine the mixture evenly. 03. Heat a large non-stick frying pan over a high heat and add half the oil. 04. Working in batches, divide the potato mixture into 8 portions. Spoon into the oil and pat down to form rostis about 8cm in diameter. Cook for 3-4 minutes on each side and then transfer to a non-stick baking sheet. 05. Serve the rostis accompanied by the salsa and the lime.
Dogs + Booty Gains
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Words by Aliye Manzi Photographs by Hannah Phillips I was never really interested in sport (I mean yes, I did PE once a week) but for all I know, my body definitely was not my temple. However, this all changed when not only was my lack of exercise affecting my body, it was also affecting my mental health. I threw myself into the gym, not really knowing what I was doing may I add, but it was all small steps, and I slowly started getting more confident with using free weights and barbell weights. Eventually people were coming to me asking for help with their workouts (felt a bit smug not gonna lie).
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I started using free weights more when I started focusing more on my booty. Using free weights and the weight of your body really helps the booty grow, you target the specific booty muscles (gluteal muscles) a lot better than when you’re using machines. I realised after a while that I grew to absolutely love the gym, it became a hobby and a lifestyle. I’ve cut down on the number of days I go during the week as I’ve finally found a perfect routine where I don’t completely knock myself out. I aim to go to the gym at least 3-4 times a week. Changing up what part of the body I’m working out on different days.
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My daily health goals are simple; drink water, and try to get at least 30 mins of exercise into your routine, even if it’s taking my demon dog chihuahua (Joey) for a W.A.L.K. These give me a simple routine, something that I can easily achieve. Its beneficial in the sense that when I hit these targets I feel A LOT better about myself. It’s a ‘well done Aliye, pat on the back for you mate’.
I LOVE coffee body exfoliators. I swear by it, it makes my skin feel like its been kissed by honey bees (don’t ask but it just does okay?) and who doesn’t love a good mask? I use Sand and Sky Pink Australian Clay twice a week to get my life back together, this mask has my face questioning ‘what pores?’.
15 To be honest I’ve always eaten quite healthy as I’ve been brought up with Mediterranean food (lentils and rice is a staple in my household.) My Turkish ancestors would be very proud of me (yes, we eat foods other than kebabs.) My go-to healthy food is a lentil stew, it’s so simple and easy to cook and I know I’m getting loads of nutrients from it. My tip would be to not over exaggerate the whole healthy eating, stop counting the calories and thinking I can’t eat this I can’t eat that etc. It’s as simple as cutting down on unhealthy snacks and adding more vegetables to your meals. Yoga is a great way of strengthening your core and becoming more flexible. On a day you weren’t able to go to the gym etc just find a yoga video on YouTube that targets the specific area of your body you want to workout. Don’t be scared of yoga if you’ve never done it before, it’s not all handstands and being able to hold your body weight with your pinky. Start off with the basic poses and breathing exercises, it really does help with stress (especially when you’ve watched the new Avengers Infinity War film and have to wait A WHOLE YEAR to see the next Avengers.)
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Chilli + Courgette Penne Serves 4 Total time 20 minutes
1 tablespoon butter 1 tablespoon olive oil 2 red chillies, finely chopped 2 garlic cloves, finely chopped 4 spring onions, finely chopped 3 courgettes, coarsely grated 1 lime, finely grated rind 150g cream cheese 350g dried pennette Small handful of flat leaf parsley, chopped Salt and pepper
01. Heat the butter and oil in a large frying pan, add the red chillies, garlic, spring onions and courgettes and cook over a medium-low heat for 10 minutes. 02. Reduce the heat to low, add the lime rind and gently cook for 3-4 minute, then add the cream cheese and mix together until the cream cheese melts, season to taste. 03. Meanwhile, cook the pasta in a large saucepan of lightly salted boiling water according to the pack. 04. Drain the pasta and stir into the courgette mixture with the parsley. Spoon into warm bowls and serve.
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½ small watermelon 1 small pineapple 4 shots of Sambuca 2 tablespoons toasted flaked almonds 4 scoops of vanilla ice cream 01. Peel the watermelon and pineapple and cut into 1 cm thick slices. 02. Stack the slices on top of each other on 4 serving plates, alternating the fruits. 03. Pour one short of the Sambuca over each, sprinkle with the flaked almonds and serve with a scoop of vanilla ice cream.
Serves 4 | Total prep time 10 minutes
Sambuca Watermelon + Pineapple
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Meditate + Live Mindfully It only takes a few minutes to change the rest of your day. Stressed out? Meditation has been shown to reduce daily stress and perceived stress. Stay focused. Meditation has been shown to promote subtle improvements in focus, attention and the ability to ignore distractions. Boost compassion. Using Headspace for three weeks may enhance compassion towards others. Get to
the learn
app and start to live mindfully.
Health | Fitness | Life