Millennial - Issue 1

Millennial Edition 1: Winter 2016

Christmas Special

Food

plating

Foodies Festival

In London

Chasing the

festive spirit Making the most of VPNs

The journey to

understanding yourself

Cheap

city breaks The importance of nutrition

Table of CONTENTS

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News Travel

Lake District - My journey to understanding; Milan on the cheap; From London to the U.S. West Coast

Tech

VPNs are your only way to privacy...and American Nextflix

Food

The art of food plating; It's about balanced food and harmonious life: An interview with a BAO chef

Christmas

The Winter Wonderland Experience; Christmas DIY; The Return of the Foodies Festival; Best gagdets for Christmas

Health

Nutrition? Just as important as the workout

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Editor’s LETTER

The Team

Joseph Carey

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elcome to Millennial, this is the premier issue of our new magazine directed at you – young Londoners. My name is Joseph Carey, I’m the Editor and it’s my duty to tell you how much awesome content we’ve packed into this first edition.

Millennial is all about covering the issues you care about and delivering content you can relate to, that’s why we’ve got the best technology, food, travel and health features for you to absorb yourself in.

We’re also going to get you in the festive mood as this also doubles as a Christmas special edition, that means we have

Ivelina Nikolova Art Director

a unique take on Winter Wonderland to share with you along with a step by step process on how to make your own Christmas cookies — you’ll thank us after you take your first bite.

Netflix is an incredibly popular video service, many people use virtual private networks (VPN) to jump onto the American content library.

In this issue I talk to VPN expert Paul Bischoff on why Netflix is currently doing its best to clamp down on these services and why they give you increased privacy on the web.

Ever wanted t go to one of the most decorated cities in Europe? Jack Leslie was our lucky guinea pig as he got to travel to Milan and give his thoughts on how to see the greatest parts of the world on the cheap.

Curious to read these features? Of course you are.

Those are just some of the great articles we have in store for you in our winter edition of Millennial magazine. Enjoy!

Joe

Visnja Marjanovic Art Director

Jack Leslie General Reporter News Editor

Marta Szymborska Christmas Editor

Elitsa Grigorova Food Editor

Marwa Khalifa Travel Editor

Adrian Vasilescu Health Editor 7

News

News Bites

Tech

Apple offers battery swap for faulty iPhones

Google commits to VR in schools

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ith Google’s Daydream and Cardboard Virtual Reality devices, the US-based company has invested heavily in the burgeoning tech industry and wants all generations to enjoy its benefits.

Now Google has committed to bringing VR to over one million schoolchildren in the United Kingdom, according to the industry giant’s new CEO Sundar Pichai.

The tech giant believes VR has a number of benefits for schools, improving learning processes and bringing something different and engaging to the classroom. Google has already started its free-of-

charge Expeditions VR programme for virtual school trips.

“Virtual reality can spark students’ imagination and help them learn about topics like how blood flows through the human body or the impact climate change is having on the Great Barrier Reef, in an engaging and immersive way,” he told Engadget last month.

“We’ve already received feedback from thousands of teachers in the UK and they believe that Expeditions can improve literacy and writing skills, and help create excitement to complement traditional teaching methods.”

Tesla launches solar roof tiles

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lon Musk, CEO of Tesla and SpaceX, has announced his vision to have solar roof tiles on every home. Speaking at an event in Los Angeles, he unveiled the new roof tile product.

Made from glass, it’s intended to be a more attractive and efficient way of storing and using solar

energy, especially if you drive an electric vehicle.

Musk claims that the goal is to have solar roofs that in the long run cost less than normal roofs with separate electricity costs, or with the cost of solar panels installed later on separately, like current installed devices.

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Twitter in October, before it was launched in January 2013.

In a statement posted on Vine’s blog, it was confirmed that the mobile app will be discontinued in the “coming months”. However, the website will still remain for people to view existing Vine videos shared and posted by its users, but no new Vines will be able to be uploaded.

Twitter ditches Vine t has been announced Twitter will close the video-sharing platform Vine, four years after buying the network.

The Vine app and website allows users to post and view sixsecond video clips, which play in continuous loops.

Having been founded in June 2012, Vine was then bought by

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Words by Jack Leslie

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pple is offering to replace batteries of a “small number” of iPhone 6S phones, which have a fault that shuts down the device without warning.

The handsets with the issue were manufacturered from September to October 2015, Apple confirmed in a recent statement.

The phones with the fault will suddenly stop working, even if the battery has charge. Anyone with an eligible phone that has the problem can take up the offer of a free battery replacement.

Food

Five Guys expands in the UK

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merican burger chain Five Guys has continued its expansion across the United Kingdom, with several new branches.

The popular fast food restaurant has a number of locations in London and 52 in total, but more are being added.

Recently a Five Guys was opened in Norwich, while a branch in Exeter looks set to be opened later this year and new locations in Watford, Brighton and Bradford.

Five Guys has become renowned for its customised burgers and vast filling choices.

Greggs adds Mexican to menu

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akery chain Greggs has announced a number of new Mexican options to its menu, following on from recent changes.

A comment by chief executive Roger Whiteside had previously suggested Sushi could be coming to Greggs, but that has now been branded a “throwaway comment”.

Greggs has instead added a number of Mexican foods to its options, including onion bhaji, fiery pulled chicken and chipotle pulled beef burritos.

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he Christmas and winter period is always an intense one when it comes to competition between supermarket chains, but they have stepped things up a notch in 2016.

From creative and expensive adverts, to unusual twists on typical Christmas dishes, the war is on for supermarkets to get customers through the door and to the tills.

Festive adverts have become hotly-contested over the years, with an even wider range of angles this year than ever before.

Sainsbury’s has gone for an animated approach with James Corden, while Tesco has continued with the characters played by Ruth Jones and Ben Miller – similar to its ads in 2015.

Waitrose has opted to tug on people’s heartstrings with a Robin’s journey home, while M&S has taken a look at what Mrs Claus gets up to after Santa Claus has headed off to deliver presents.

Five-a-day fruit and veg goal unrealistic

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ne of the UK’s leading doctors believes the five-a-day goal for eating fruit and vegetables is “unrealistic”, with two-a-day being more realistic.

Dr Helen Stokes-Lampar, the new chair of the Royal College of GPs, told the BBC some families

may struggle to afford the required five-a-day fruit and veg.

She also said that some children are being brought up in the culture of not having fruit and veg at all.

Public Health England has insisted five-a-day is still affordable and achievable.

Wearable patch to breathe easy

design graduate Katherine Kawecki, with the system being named as runner-up in the James Dyson Award.

It gives the user a haptic tap if it detectsthe person wearing it is having trouble breathing and sticks to the chest via a washable, silicon adhesive patch. There are other wearable devices out there that monitor health but none that help this problem specifically.

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university graduate has created a wearable patch that detects breathlessness through wheezing and respiration-related inflammation for Asthma sufferers.

Respia has been designed by University of New South Wales

App set to provide air quality readings

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n app from Plume Labs currently provides users with an hourly air quality forecast for the city of London but its also working on mobile air pollution sensors to further aid this.

At the moment they are in a beta stage and will provide Londoners with air quality information as they are travelling around London, all through the app on their phones.

It’s possible a future project from Plume Labs could involve creating a map of London’s air quality based on data collected. The project is in collaboration with scientists at the Imperial College London.

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News

Supermarket war heats up

Health

Travel

News Bites

In Brief:

VR car crash video

Alcohol maker Diageo has released a virtual reality video simulating a drunk-driving car crash to raise awareness.

Night Tube picks up pace

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Heathrow runaway protests continue

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number of protests have taken place in recent weeks over the planned addition of a third runway at Heathrow Airport.

Black Friday travel deals

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ravel fans flocked to the Black Friday deals from airlines like Ryanair at the end of November, with some seats starting from as low as £9.99.

Irish airline Ryanair launched an eight-day Black Friday campaign on its website and app, with hundreds of thousands of seats going on sale on a range of destinations mainly across Europe but also offering locations from further away.

The busiest airport in the United Kingdom looks set to get even larger, with the news in October of Heathrow’s expansion.

In late November a number of people were arrested after running onto the M4 Spur Road and blocking traffic. They were released on bail but are set to appear in court in December.

Facebook will hire an additional

500 people in the UK when its new London base opens in 2017.

Aldi champagne impresses

A blind taste test by Which? found Aldi’s £9.99 champagne placed third, behind Piper-Heidsieck and

News

he Night Tube in London is gearing up for the launch of its fifth line, following the start of a 24-hour service on Fridays and Saturdays on part of the Northern Line last month.

The entire stretch of the Piccadilly line from Cockfosters and Heathrow’s Terminal 5 will begin a Night Tube service on the 16 December, just in time for the

Christmas and New Year rush.

It comes after the Night Tube was launched in August with trains running for 24 hours on parts of the Central line and the entire Victoria line, before the Jubilee line joined in October and the Northern line in November.

The Night Tube fills in the gaps from 12.30 to 5.30am on Friday and Saturday nights when there wouldn’t otherwise be a service running. Standard off-peak fares are charged and more lines are set to join in the future.

Facebook to expand UK workforce

Sainsbury’s.

Zika virus crisis ends

The World Health Organisation

has said the Zika virus crisis has finished, lifting its nine-month old declaration.

Mental health in young people

YouGov in collaboration with

See Me has found 37% of young people aged 15 to 25 would speak out when suffering mental health

The week of deals ran from the 21 to 28 November, with many flocking to the website to book the discounted flights and nab a preChristmas deal.

illnesses.

‘Trips’ plan revealed

Airbnb has revealed plans for a

new ‘Trips’ package holiday service, expanding to flights and services alongside accommodation.

Branson buys Boom planes

Sir Richard Branson has become

the first person to invest in air travel start-up Boom.

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Travel

My journey to understanding

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A way to understand myself and others. wetsuits and some wellies boots, I looked like a stuffed chicken with all the layers I was wearing. They took us in mini-vans to the place where we were supposed to do the activity. We walked at least half an hour to reach it, and there it was, a beautiful waterfall that we were supposed to jump it. I thought to myself they must be joking, I am not going to jump and slide on rocks. I did it and it was the most challenging activity I have ever done in my life. I faced my fear of heights and did it.

The sessions were very useful and interesting. We talked about identity, how we identify it, what it means to each one of us, and what kind of things fall under identity.

Some said that identity is their gender, religion, their nationality, name, age and many other things.

My favourite session was “Power and Privilege”, we discussed what is privilege and how countries differ from each other when it comes to power and how do we feel about the things we have that others do not.

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23 incredible human beings travelled a long distance, to break the stereotypes and to find themselves during this journey.

Travel

his one is for all of you.

Those who changed me in many ways. To those who changed my perspective on many things and made me think. Whom now I consider my second family. This one is for you.

It all started when I got this email from university informing me about this program called “Jouney of Understanding”. The particpants were from Palestine, Israel, Indonesia, USA and the UK. 23 incredible human beings travelled a long distance, some even did not sleep for two days to gather in the Lake District for 8 days tring understand each other’s point of view as a way of reducing the conflict, to break the stereotypes and to find themselves during this unique journey.

If you ask me, at the beginning I was scared, hesitant and I had no idea what to expect or what is going to happen. Sitting in the bus on our way to our destination, Yara, a Palestinian girl, approached me and started introducing herself then I did the same. We started talking about our countries, our dreams and our fears. She then introduced me to the rest of the Palestinian group.

Basicallly I knew everyone halfway.

Finally, we arrived to our destination around 12 am. The coordinators allocated us to our rooms, everyone ran to their beds, but I could not sleep. I sat on my bed wondering what these people are like, how am I going to stay in this place with no network and Wi-Fi for eight days, how am I going to call my parents to tell them that I have arrived and that I am okay. A lot of questions came to my mind that night, it was around 2 am so I had to force myself to sleep.

The first day was an outdoor activity, it was quite interesting.

Gorge Scrambling, that is what it is called. I have never heard about it before in my life and I had no idea how it is done. The team gave us

Words and photographs by Marwa Khalifa

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Travel

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For me as an Egyptian and for the Palestinians, it is hard and almost impossible to express our opinion without being afraid.

The activity was quite emotional when the facilitators asked us to write our names on a piece of paper and move it across the lines they did on the floor whenever they said something that we agree exists in our countries.

For example, “you can freely express your opinion without fearing anyone” for me as an Egyptian and for the Palestinians, it is hard and almost impossible to express our opinion without being afraid, we somehow stayed behind everyone in this line, which was quite sad and upsetting to see and that made some of us cry.

We shared a lot about our communities and different backgrounds.

Which then resulted in breaking of 14

the predisposed negative stereotypes each one of us had about other communities. It was not only a great chance to break the walls and the barriers between communities, but also to let go of all the negative ideas we have shaped about them because of how the media manipulates us.

Another thing we did was an activity called my backpack. It was actually interesting for me because when I say that I am from Egypt everyone starts to think about one thing, yes, you guessed it right, the pyramids. But Egypt is way more than that. The special Egyptian food, the beautiful beaches, also the relationships between families is stronger than

anywhere in the world. By the end of this activity we were divided into groups where we got to share what everyone had in his bag, we had somethings in common like religion diversity in our countries.

One of the aims for this program was to discuss the Israeli and Palestinian conflict. I was expecting more from this discussion but unfortunately, both sides did not speak their minds. The Israelis and the Palestinians told us about their history. It was surprising to know that history from the Israelis’ perspective is totally the opposite from the Palestinians’.

The next day was a busy day for everyone as we had to facilitate our own sessions, activities and energizers in a group of four to five people.

Each session was different than the other. The one I facilitated with my group was about trust. We started off by playing trust fall, then we gave them five questions to discuss within their groups. We asked them to define trust, what does it take to make a person trust worthy, who do you trust and why.

The highlig

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The highlight of the day was the talent show and the party. The Indonesians performed their elegant, fascinating dance, everyone around the room was smiling while they were dancing, I named it the peaceful, happy dance.

This journey opened my eyes to many things. We are different, and it is okay to be different and to stand out from the crowd. Each one of us is unique in some way, whether our personalities, our identities and even the things we like and hate. We have to accept each other for who we are, not for how our societies shape us.

I do not care if you are Muslim, Christian, Jew or even if you do not believe in anything, you are still a human. These people I met during the program have left a huge impact in my life and each one of them has a special place in my heart. They taught me that before judging others, I have to listen to them, before criticizing other countries I have to go see it with my own eye. There are some people in this world who are actually willing to make a change.

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Travel

City Break: Milan on the cheap A weekend city break doesn’t have to be expensive and Milan, Italy, makes for a great European destination.

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or many of us, winter is the perfect time to curl up by the fire on a weekend, under a warm blanket with a hot chocolate and catch up on Netflix.

But while temperatures may be falling and the leaves continue to drop off the trees, it’s a wonderful time to explore the bright and vibrant cities of Europe.

The concept of a city break is simple: you visit a popular city over a weekend or short period of time, taking in the major sights and getting a taste of what the place is

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Words and photographs by Jack Leslie really all about. But the costs can add up for a city break and that’s a big turn-off, even for the most adventurous and eager young explorers.

Some of us want to get off that sofa and travel the world, seeking out the most popular tourist hotspots and soaking up the culture and vibe of another city. That isn’t always achievable, but a city break can also be a cheap break.

It doesn’t have to be expensive and completely empty your bank account. A balance between fun

and frugal can still be found.

I recently travelled to Milan on a city break. It was the first time I’d visited a European location for only a handful of days and was a nice pre-birthday trip with my family.

But it didn’t prove to be particularly expensive and this is often the case if you do your research and are careful with the euros you are spending.

I wasn’t too sure what to expect from Milan but it proved to be the perfect city break spot. Beautiful architecture, a bustling and warm

vibe and remarkably clear and rainfree weather, it was a wonderful trip. But there were a few things my family sorted out (and, to be honest, stumbled upon) that made it a relatively cheap city break too.

For a start, we booked flights from London Stansted to Milan’s Bergamo Airport via Ryanair – the best of the budget airlines. The flight time was only an hour and a half, so the usual cramped confines of Ryanair travel were no problem at all and in just over four episodes of Parks and Recreation, we had landed.

We booked our flights quite late, as it was a spontaneous family trip (minus my brother, who couldn’t come). But there was still a good deal to be had and for a return, the cost wasn’t too bad at all – working out at around £60 each. That’s a pretty nice price, thanks Ryanair.

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Money was also saved by staying outside the city centre. We were checked into a hotel in the north of Milan, which proved to be a fairly inexpensive option – two rooms for two nights was just over £200 (although, be aware there is a

The Duomo di Milano is one of the world’s biggest churches.

The cathedral is the focal point of Milan’s city centre, with the hotspots seemingly radiating from the square it sits in. It’s definitely the must-visit location for tourists and isn’t all that expensive, if you go for the combined package that gets you access to the incredible terrace (basically, exploring the roof of the cathedral) and inside it too.

The €11 pass we plucked for on the day also allowed us to visit the Archaeological Area of the cathedral and the San Gottardo Church, although we weren’t too fussed about these additional things. The price was worth it for the cathedral alone, with stunning views from the terrace and beautifully detailed architecture and design inside it.

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Travel

I wasn’t too sure what to expect from Milan but it proved to be the perfect city break spot

tourist charge in Italy which adds a little extra to the amount you pay). It was, in part, an accident that we were so far out – due to my dad mixing up the train stations our bus from the airport dropped us off at. But it wasn’t a problem.

That’s because Milan is a very connected city. There are public transport routes all over the place, whether it’s a bus, metro or tram line. Taxis are also very accessible and not particularly expensive either. Our hotel was situated right outside a station for the number 12 tram route, which took us directly to the centre in around 20 minutes.

Our hotel had kindly answered some of our questions about the tram and we discovered an allday travel card for Milan’s public transport was just €4.50. That’s a hell of a lot cheaper than the equivalent travel card in London (a zone 1-4 travel card is around £12).

This got us unlimited access onto the tram, metro and bus network.

It lasted 24 hours too, from the moment you get it stamped on the tram.

We didn’t even need to go onto the metro, because the tram service was so good. There was a way to get anywhere in the city and we were right into the centre in no time. With standard fares and the amount we were travelling back and forth, a travel card made sense and saved us a lot of money.

It also seemed a lot more reliable compared to London’s transport networks, but then again, we were only in Milan for three days so didn’t get the full experience…

If you want classic Italian culture, it’s a place well worth visiting

Travel

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The whole experience was wonderful and enriching, while we also saved a bit of money by getting to the roof on foot – up 251 stairs. There is a lift, but costs a bit extra.

We put the saved money to good use on our final day with lunch at one of the most recommended spots in Milan, the Luini Milano bakery. One bite of my tomato and mozzarella fried panzerotti and it was clear why this was so high up on the lists of ‘best places to visit in Milan’. We also shared a Cannoli too, because it was so big and there was plenty to go around. A few more cents saved.

One of my favourite things to do in a big city is to just walk around and explore. It costs nothing

and means you can see a whole host of sights and attractions. A wander around the Galleria Vittorio Emanuele II showed off just why this is one of the oldest and most beautiful shopping centres in the world, while the Sforzesco Castle – full of museums and galleries – was completely worth having a look around.

Just beyond the 15th century castle is the Parco Sempione, a stunning and peaceful park featuring a lake and ridiculously pretty views down to the famous Arco della Pace. From the neoclassical triumphal arch, you have a similarly striking view back down to the castle. It’s a lovely place to sit and take a moment to rest if you’ve had a busy day trekking around the centre of Milan.

And it’s free too.

Due to our limited time and our over-cautiousness when it came to travelling, we didn’t get to see all the major spots in Milan. It’s a thriving, busy city with a lot to offer – from historic churches to museums, art galleries and theatres.

If you want classic Italian culture, it’s a place well worth visiting. And it doesn’t have to cost a lot too. It was a great spot for a winter city break and didn’t financially ruin me or my family either. The same can be said for a lot of cities in Europe, especially during the winter months and the more left-field choices. It’s definitely opened my eyes to city breaks and it’ll do exact;y the same for you too.

Tourist hotspots in Milan Grazie

Milan Cathedral is the fifth largest church in the world and the biggest in Italy. Construction took nearly six centuries and it continues to be worked on today. It marks the central hub of Milan and the terraces provide panoramic views of the city.

Arco della Pace

The Arco della Pace is located at the end of the Parco Sempione and is one of the major tourist attractions in Milan. Construction of the neoclassical triumphal arch finished in 1838 and it’s set in a large square, surrounded by restaurants.

Sforzesco Castle

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Duomo di Milano Santa Maria delle

The church and Dominican convent is renowned across the world for being the location of The Last Supper, a famous mural by Leonardo da Vinci. Only 25 people are allowed to view it at a time, making it a sought-after spot for tourists.

Galleria Vittorio Emanuele II

The Galleria Vittorio Emanuele II is undoubtedly one of the most beautiful shopping centres in the world. Built from 1865 to 1877, it’s also one of the oldest and is located just off the Duomo di Milano square.

Whether it’s night or day, the Sforzesco Castle and surrounding park is a beautiful place to visit.

Built on the remains of a 14th century fortification, the 15th century building now houses art galleries and museums.

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From London to the U.S. West Coast

Fancy a road trip?

You finally get off the plane and head to your hotel to rest in order for your batteries to be fully charged for the following day.

Operating on power saver won’t cut it then.

Travel

There are quite some places out there in the world that were seemingly designed for joy rides.

I’ve been to some. I have driven throughout most of Europe, the American East Coast, and I’ve talked to pen friends about road tripping through the Australian Outback and landscapes in New Zealand. My favourite road trip I’ve made so far was on the West Coast of the United States, and by West Coast I mean across California, Nevada, and chunk of Arizona. So, in short, I started at the edge and made my way alongside it and then deeper in the continent. The long version of the story is more fun, however, because there are lots of amazing places you get to stop by and visit. Imagine yourself as its protagonist.

Words and photographs

by Adrian Vasilescu You get off an almost 11 hourlong flight from London to Los Angeles (even could be longer, duh, if you live further away). You might feel either exhausted or fresh, depending on whether you sleep in the plane, or not, because you just cannot find a sleeping position comfortable enough to sleep in for more than five minutes every other ten on that God forsaken seat. This obviously does not seem like that much fun, but do not feel discouraged, because it pays off later on.

pleasure, so combine them. The road to San Francisco is mostly curvy, and it stretches between hills and small towns where you can refresh yourself. You will feel like stopping at certain times to take pictures, and you should go for it.

The first thing you do the following day is visit the beach.

Oh no, wait, you actually rent a car, then drive it to Santa Monica beach. Once you get there and find a good parking spot, you start dragging your feet through the sand towards the ocean until your feet are dipped in it all the way to your ankles, and then knees, then you might want to turn back because you are still dressed.

Still, stay there and gaze upon the surrounding scenery, imagining that you are soon going to be driving through that landscape. It is an iconic, unique spot on Earth, and it draws people from all over 22

the globe. It is a good idea to rent a bike and cycle on the beach’s designated paths that day.

The next day, pack your stuff and get in the car. Make sure you have a playlist of your favourite songs ready, because you are about to go on a relaxing road trip to San Francisco. If you have friends with you, then the more the merrier. If not, I’m sure you know how to make the most of it alone as well. Think of the road trip not just as a mere means of reaching destinations, because the idea is to do it for its own sake as well. Driving is a pleasure, seeing landscapes is a

When you get to San Francisco, you should have already booked a hotel. You will arrive in the evening and you probably will only have time for a short stroll before lights out. On the next day, you go sightseeing on a tour bus. Just like in London, the buses are double-deckers with guides who drive you over the Golden Gate Bridge and to the most iconic landmarks in the city and its vicinity. Make sure you take pictures and listen to what the guides say. After you get off, you will still have time to see either Fisherman’s Wharf or Alcatraz Island.

The following day, start another road trip, and this time to Las Vegas. But first, stop by Treasure Island to enjoy a panoramic view of San Francisco’s skyline…and one of

Las Vegas is most memorable during night time, so make sure you get to see the strip then. For a panoramic view of the city, go to the top of the Stratosphere, the

Travel

the best hot dogs ever. After that, continue on to Las Vegas. You get to enjoy green for a while until you reach the desert. Throughout the desert, you are likely to spot quite a large number of people with their cars broken down from the heat, waiting to be towed to the nearest oasis of civilization. Air conditioning is mandatory, mark our word. Eventually, you will reach Las Vegas, again at night, and you will want to settle in at the hotel.

You can still go for a short stroll before bed.

big symbolic tower people cannot miss. It is the tallest freestanding observation tower in the United States. Surely, if you are up for gambling, you can do that as well, it’s Vegas, but do not overdo it.

You will still need money for more driving and visiting.

On a different day, make a short road trip to Hoover Dam, which is not too far. Get there, enjoy the view, take pictures, and head

back for Vegas to relax at the pool before bed, because tomorrow, you are going to the Grand Canyon.

There is enough time in one day to get to the Grand Canyon, make the most of it, and return. You will want to take pictures of the canyon from different spots, so it is a good idea to take one of the buses that circle around it and drop you at different spots with different angles of the same view.

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Universal Studios A perfect end to a perfect vacation

you as Dominic Toretto and his team save you and your friends from the “bad guys”. This is just an example. You also get to see the studios in which lots of successful movies were made, such the bates motel from Alfred Hitchcock’s Psycho and the plane crash from War of the Worlds.

Before the end, visit Universal Studios. There you can immerse yourself in some of the most popular movies out there. For example, they have a Fast & Furious show, with holograms and 3-D effects that trick your brain into thinking that you are right there.

You find yourself in a tour car inside a tunnel screen on which the actions appears as if it is happening all around

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On your way back home, you can browse through the photos you have taken and reflect upon the experience you had

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Tech

VPNs are your only way to privacy...and American Netflix VPN’s are more widely avaliable and accessible than ever.

They’re your key to privacy and a greater content library

Words and photographs by Joe Carey

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f you said the word VPN a few years ago people would’ve turned to you with a look of confusion, before then jumping to a nerd stereotype. Fast forward to 2016 and virtual private networks (VPNs) are completely normal. In fact, you’re seen as someone willing to give away their privacy if you don’t use one.

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The abbreviation VPN inherently exudes the stench of a tool that’s extremely complicated to use, but the reality is they’ve moved to a point of simplicity that makes them services you subscribe to.

VPNs create an intermediary server between you and the internet and encrypts it so that neither an internet service provider, hacker or

even government can see where your internet traffic is going — only the location of the VPN’s server can be tracked, not the person using the VPN. VPNs are excellent tools for privacy, the more stuff you have encrypted the better right? But recently these services have been engaged in a tussle with a little

Tech

streaming device you might have heard of called Netflix. The video service has different versions of itself in different territories to coincide with the different content licenses in operation. However, many people ignore these and use VPNs to make Netflix think you’re using the service in the US to get all the content available.

Recently Netflix has been cracking down on the number of VPNs being used to manipulate its system, but the services still remain and are thriving. The Voice of London got to talk to VPN specialist

Paul Bischoff who has spoken to the five biggest providers out there.

VPNs are a big problem for Netflix because it needs to uphold the content licenses, when someone is watching a show that’s only on Netflix US, but they live in the UK, they’re breaking the law.

The rise of VPNs into the more causal internet user has made the company crack down on VPN providers much harder, causing many to close. Bischoff explains the security that comes from using a VPN: “Netflix can see the IP of the

VPN server but it cannot see the users IP. So, if I’m using a VPN to watch Netflix, my VPN is masked, so Netflix cannot see my VPN, it can only see the last point, which is the VPN server that it comes from.”

Finding the individual user of a VPN can be extremely difficult, but there are a number of ways that Netflix can source out the VPNs themselves: “There’s a few ways Netflix can find the internet protocol (IP) addresses of these servers, one way might be to just talk to ISPs and data centers and look

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Tech

at a range of IP addresses these companies have been assigned and figure out which ones belong to residences and which ones belong to servers in a giant data center somewhere…Another way might be to identify VPN servers is to see where an unusually high number of people are connecting from an IP address.”

Bischoff discussed further the technique of shared IPs that most VPNs use and the dichotomy between anonymity and discoverability that comes with using them. On the one hand, if you’re using a VPN and you’re

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using the same IP address as 500 other people, it’s going to be extremely hard to filter out each person using it but on the other hand 500 people using the same IP address is a dead giveaway to Netflix that something’s up.

Bischoff spoke to the VPNs that are currently going unnoticed and quizzed them on how they are keeping Netflix at bay: “There could be some [VPNs] that have a smaller subscriber base and are not as much of a concern to Netflix. But I think the really big ones like ExpressVPN and NordVPN, I mean they wouldn’t

share with me exactly what they’re doing because that would be a dead giveaway to Netflix and to its competition, but they are using some sort of method to hide their IP addresses and keep them from being blocked a little bit longer.”

As well as making sure security is as well-honed as possible, VPN providers have also nailed down the marketing for the services — VPNs are simple subscription services you pay for now that are simple to use, they even offer mobile apps now so you can use the same service for your smartphone.

numbers, this is something Bischoff discussed in depth: “Netflix does work hard to make its catalogue of shows more international, but that takes time because of pretty archaic content licensing practices. Until Netflix does really make its

Paul Bisc hoff

After talking with Bischoff for some time about Netflix and VPNs, it becomes clear that VPNs are essential for the survival of the video service. The company is not able to obtain a universal content library because of the fact that content licensing rules are ancient and restrict certain programmes and film to certain territories, and as long as people can’t obtain them legally they’ll use any method they can to get to them. If Netflix was to root out all the VPNs that can give users access to the American content library, they would see a sharp decline in subscription

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content universal around the world, or it figures out a way to stop the remaining VPNs I think VPNs will be an ongoing necessity for a lot of people.”

Bischoff concluded by emphasising he doesn’t feel VPNs should be limited to only being used to bypass content licenses for Netflix, especially in a time where everyone gives away personal details on a daily basis: “It’s more than Netflix, I think everyone should use a VPN whether they have Netflix or not, now more than ever, I know in the UK, the Investigatory Powers Bill, also known as the ‘Snoopers Charter’ is about to go into effect.

In the US we have the NSA and the FBI and now Donald Trump is getting in there so who knows what the hell might happen. Just as a privacy tool, VPN’s are going to be a lot more necessary than ever.”

The nerd stereotype that’s surrounded VPNs is certainly a thing of the past, you’re seen as a sucker for giving away your private information if you don’t. In an age where giant corporations know more about you than ever, VPN’s are a way to take a stand. They’re easy to set up, to use and hey, you might even get a better Netflix library out of it.

The art of food plating

Food

When cooking meets the plating techniques to create an immaculate dish that will fascinate even the most pretentious person.

Words and photographs by Elitsa Grigorova

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e tend to seek beauty in everything we experience in life. Even though we are not quite sure why we are so drawn by beautiful designs, all that matters is that they evoke certain emotions and feelings of joy or happiness in our brains. Design and representation are some of the main forms used when expressing aesthetic beliefs. Our ability to be creative allows us to convert simple things into eye appealing masterpieces. Food on the other hand is something also essential when it comes to satisfying our senses.

So when you combine the art of design with the science of cooking you get the perfect combination that will help you appreciate food through all of your senses.

If we travel back in time we can find evidence of the importance of food presentation. In Ancient Rome, for instance, the nature of the food as well as its looks were an essential part of every luxurious event. Black caviar, wild berries, or specific types of fish were always more appealing rather than a piece of meat.

Nowadays, contemporary culinary art relies on a well laid-out plate as much as on the taste of a meal. Anyone interested in cooking can now challenge themselves to create a master piece just by useing their imagginative and creative skills.

Any chef will tell you that presentation is a must for every finished dish. Even if you are not an artist you can still style a pretty dish and increase the appetite of your guest just by knowing the basic secrets of plating. Don’t worry I have some of them here for you.

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robably the concept of making an artful dish at home might scare some of you at first. No, it will not cost you a fortune just to make 300 grams of food look good.

Remember that this is supposed to be a calm and relaxing activity in which you can explore your imaginative capacity and take your creativity to new levels.

When you are finally happy with your choice of cutlery, you should organize your station.

Keep thing clean and clear and remove any unnecessary decoration so that you can avoid any spills later. You can start by picking your components. If you go for red meat, the other components should be in brighter colours so that there is some contrast between the main ingredient and the rest of the details. Make sure to balance out the textures of your ingredients as well: something crispy, a puree of one vegetable, some herbs, edible flowers and a finishing sauce.

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Food

Start by carefully examining your cutlery to see which plates would be the most appropriate ones for the meal you will be preparing. Most of the times white plates do not compete visually with the colours of the food you are serving. If you are a beginner, you should know that the size of the plate is crucial for the final look. If you go for a salad plate, it will not only save you the hastle of layering too complicated details but it would also allow your food to appear abundant.

However if you go for a larger plate you would face the challenge of too much free space that you have to fill in with an adequate portion size, so that your dish does not look too crowded but also add small details so that it does not look dull.

Sometimes less is more.

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Food

fter you have cooked all of the components, it is time to start playing with design.

If you are not sure how to put things together just try out few times on a separate plate. It is best to start with any liquids or purees.

The aim is to leave more white space at the begging so that you can fill it in later throughout the process of assembling. Then move on to the main ingredient of the dish: red or white meat, fish, pasta or whatever product of your choice. You can then layer all of the components on top of another or spread them across the plate. It is important that the garnishes harmonize with the whole of the dish. Remember the white space, now it is the time to fill it in with some colour. You can add green herbs, edible flowers, a finishing sauce, walnuts or anything else you think would complete it.

Finally, think of plating as creating an artistic painting: you are the painter and the plate is your canvas. At the end of the day, there is no right or wrong, as long as you had fun creating something beautiful. Engaging with such activity especially for beginners is a big accomplishment. When you are done with composing your own dish, you can show off your masterpiece.

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Chef Atanasov has the final word.

C Elitsa: What does the concept of plating means to you?

Christian: The concept of the arrangement of food in a plate is a very important part of the finished look of a dish. This is the last element before the dish is served.

Every chef that has at least some self-respect must pay attention to the smallest detail in representation. For me personally this is fundamental: a product to be presented in a way that would be very appealing for the customer.

E: Where do you get inspiration from for the designs you do?

C: An inspiration can come from anywhere. When I think about it maybe the whole idea about the customer scrutinizing the plate and enjoying every little detail that was carefully selected and put along the rest of the ingredients is what inspires me the most.

Especially when I know that I can fascinate even the most pretentious client.

E: Which are the most difficult and easy foods to plate?

What do we have to be careful about when plating?

C: I personally can’t say that I separate the ingredients to difficult and easy for plating. For instance, if we have a dish with a sauce we have to use a deeper plate or if we have a starter we have to pay attention to the size of the plate. We have to carefully select the decorations

for red and white meats, so that everything can be in harmony. But there is definitely not a difficult or easy food to plate. The plate is there, the food next to it, you just take all the ingredients and let your imagination navigate you when putting the ingredients together.

E: Can anybody arrange a dish worthy for a restaurant?

Is creativity the most important element?

C: It is not easy to arrange a dish, of course the most important thing is imagination but one must have a certain amount of experience, because plating requires time and knowledge of how things should be put together. Even for the now obsolete balsamic reduction there is a precise method to be followed in order to make it. This is why someone without experience would face a challenge when plating. Drawing on a plate is a delicate and important process. Being creative is important but it has to be backed up with some experience as well.

E: Does the appearance of a dish influences its taste?

C: Of course the presentation affects the taste. You have probably heard of the saying ‘We eat with our eyes first’ therefore plating actually can be seen as not only a form of art but also as a science. To satisfy our clients’ sense from the very first look at the dish to the very last bite.

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Food

hristian Atanasov, 27, is a young chef in the notable restaurant ‘Leventa’ in Rousse, Bulgaria. His experience with the culinary art started seven years ago when he was only looking for a summer job. What was supposed to be a two-month job turned out to be his vocation.

I spoke with chef Atanasov to find out more about the art of food plating from a first-hand experience.

Food

It’s about balanced food and harmonious life

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Food

Name: Yvetta Age: 24

Occupation: Chef at BAO Location: London, UK Nationality Bulgarian Sex femaie

Relationship status engaged

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Words and photographs by Ivelina Nikolova

vetta moved to London after she was offered a place in the kitchen of the prestigious restaurant Oblix, located on the 32nd floor of the Shard. As soon as she saw the shiny windows of the skyscraper, she was sold. Eight months later, however, the dream job had become a nightmare, or in chef language “a burnout”.

Yvetta used to spend up to 109 hours in the kitchen a week, leaving her with no time to exist. Constantly exhausted, robotic and helpless, she was committed to the fancy plates of oysters, lobsters, tartar and medium rare ribeye steaks. She never thought cooking could become so monotonous, dissatisfying and heartless. Enough was enough. She was done. Now she is making “sexy” food for BAO, one of the most popular asian restaurants in London. Seeing her bony smiley face, I can see she’s healing, cooking from the heart again.

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About food Y: Unlike all the girls, who bake and make pastries I like the dynamic venture of cooking. If pastry is science, hot kitchen is an affair.

You grill, boil, fry, try, season until you reach the perfect balance.

On the contrary, at home I prefer preparing simpler treats and hearty plates for cosy nights.

Q: Do you have a favourite ingredient or product in your kitchen?

Y: I love cooking eggs. Eggs are the dream. You have millions ways of preparation. I was raised with french toasts and omelettes before I learnt how to do Hollandaise, however, I have always been

embracing the value of the eggs.

Q: What you can’t cook?

Y: Definitely Crêpes. I am just cursed not to make them ever [she is laughing].

About love Y: I live with my girlfriend. She is working at Waterstones, which partly explains why we have more than 90 books at home. It is just our hobby.

Q:How did the magic happened?

Y: It started as a Tinder match and two weeks of messaging.

Since we met for the first time, we share one bed.

Perhaps, this is what people call a special bond, I don’t know.

Q: Is she the one?

Y: She is the one.

About dreams Y: I would love to go back to Bulgaria and have my own restaurant in Sofia. The big question is what it will be serving but I guess I have a couple of years to acknowledge that. For now, I am willing to learn, and travel, and move forward, surrounded by what I love.

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Food

About experience Y: I was once told: “Do not start work just to fill your CV. Choose work so that you can look at others’ CVs.” I will remember this for life. Maybe thats why Oblix never worked out for me. Despite being impressed by the rich expensive plates, I failed to find satisfaction while preparing the aloof cold-hearted dishes.

On top of that, I wasn’t sleeping to cook for a bunch of well-off people who do not even understand what they are eating.

Q: Is it different now in BAO? Y: Yes, completely. Go and eat there, honestly. You will enjoy the sexiest mini portions of guinea fowl rice and the classic BAO bun.

They are better than a fantasy [she wasn’t lying]. Although I know so little about asian cuisine, I am happy, finally cooking food, which expresses warmth and emotion.

About London Y: When I moved here at first I wasn’t used to the inevitable noise.

I was hearing street reconstructions, police cars, ambulances, people constantly talking, even in my sleep. Aside from this, here I have started appreciating my well-being more. I try having my kind of zen routine, reading feminist literature and walking around East London.

My girlfriend and I love going to smaller and less-known galleries, Tate, of course, and eating out in family restaurants with incredible recipes and wine.

The Winter Wonderland experience

Christmas

Words and photographs by Marta Szymborska

We made all the mistakes so you don’t have to.

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inter Wonderland is celebrating its 10th Anniversary and it reopened bigger and better than before, entertaining people of all ages and backgrounds. So, what’s good this time around?

Try the deluxe hot chocolate with marshmallows, cream and sprinkles on top, served in a Winter Wonderland cup.

Don’t buy just any hot dog. As you go further down the Christmas market, you’ll find real German sausages and trust me – they’re the best.

Have your drink whilst enjoying live music instead of going on the spinning bar. No, the amount of people on it is not going to decrease.

Won a prize but the teddy bear you really like is too high up or the last has just gone? Don’t worry; people working there usually have more hidden not too far, so just

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ask. If you want to win something slightly different, lookout for plush doughnuts.

Vegetarian or halal? Don’t worry, you’ll find something to eat, it’s just going to take longer.

Munich Looping is an exclusive this year so make the most of it.

It’s actually the world’s largest transportable rollercoaster. And we do wonder how long did it take to bring it to London. t wouldn’t be fair to only talk about the good in our little Winter Wonderland experience guide so here’s what you have to look out for. Winter Wonderland in general is a stunning, breathtaking experience and everyone’s favourite place to bring back the Christmas spirit.

Everywhere is crowded and everything is overpriced. Fries and hot chocolate will cost you a fiver each. The tacky wooden floor laid out is unsuitable for buggies

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and children are found having too much food, throwing up behind the bins. It’s mostly not very well organised, as there’s not enough staff for the amount of people visiting on a weekend and I don’t think I managed to spot a toilet during my time there, not that there isn’t one, it’s just hard to find.

Keep your belongings close.

Pickpockets are everywhere and with the amount of people, it’s easy for them to steal, unnoticed.

If you’re on a budget but want to try win a prize for your other half, go for games you’re good at.

Don’t be fooled by all the heat coming from lighting and food stands. You will need to be there for a few hours so make sure your winter gear is at its best with a warm coat. gloves, scarf and a bubble hat.

Don’t stock up on drinks before going in as all bottles will be taken from you for security reasons.

Christmas

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Christmas

Christmas DIY A step-by-step guide to making your own, delicious gingerbread cookies.

Words and photographs by Marta Szymborska

300 g of honey

2 spoons of cocoa

550 g of wheat flour

Also:

130 g of unsalted butter

white and milk chocolate

100 g of icing sugar

sprinkles

2 eggs

icing

2 spoons of bicarbonate of soda 60 g of gingerbread seasoning

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Put all the other ingredients in to a large bowl. Add the melted butter and honey and mix together.

Knead the dough until all ingredients combine, adding flour to stop it from being too sticky.

Secure it from drying and leave in the fridge for about two hours.

Sprinkle flour on your chosen surface and roll small parts of dough flat, until two to three mm thick. Make sure to cover the rolling pin in flour too, as it will stop the dough from tearing.

Preheat the oven to 180 degrees. Cut out the cookies using different shape Christmas cutters and lay them out on a baking tray.

Bake for about six minutes and leave them to cool. Repeat the process with a few baking trays at a time untill all your cookies are done.

Melt the chocolate by putting it in a bowl over saucepan with boiling water and stir regularly.

Decorate the gingerbread cookies with chocolate, sprinkles and icing. You can also use fruit or nuts. Do them individually or spread chocolate all over.

Leave the cookies to dry. The flavour takes time to develop so the longer you leave them for, the better they will taste.

Christmas

Melt the butter and honey into a saucepan over low heat. Stir regularly to prevent it from burning.

Put aside and let it cool.

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The return of the Foodies Festival It's Christmas time so, naturally, we grabbed ourselves some mulled wine, munched on a few (read: seven) cinnamon-sugar cookies and took a walk travel down the merry lane. food news

Words and photographs by Visnja Marjanovic

tech

Christmas

health

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t is that time of the year for all the foodies – this November, London’s Old Truman Brewery opened its doors once again for the joyful return of the Foodies Festival. Holding the title of being the UK’s biggest food and drink festival, the event originated in 2005 in Edinburgh. Today, with both summer and winter editions of the festival annualy held at 11 different places across the UK, more than 25,000 visitors per event come for a bite during the three-day-weekend. Here, getting into the Christmas spirit is as easy as getting hungry. But that Saturday afternoon, we definitely did not stay hungry for long.

Whether you’re strolling around the Street Food Village or testing your decoration skills at the Festive Workshops, you’re bound to

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sample a taste of Christmas.

This year’s festival was held on Friday the 18th and went on until Sunday afternoon. Each day’s timetable was full at three different theaters and two workshops, out of which one was specially designed for the little ones. So from around 11:00am up until 17:00pm, visitors had a varied choice of shows and exhibitions to attend, from the Chef Theatre where they could witness the UK’s top chefs live cooking demonstrations to tricks and tips for your favourite Christmas desserts at the Cake & Bake Theatre. Cider and beer tasting & tutorials and experts on Port and Prosecco sharing their knowledge and the science behind a great wine were just a couple of offers at the Drinks Theatre. Finally, you could have tried yourselves in Christmas food plating decorations

masterclasses held by food stylists at the Festive Workshop, while the children could learn the basics of making edible snowballs and Gingerbread & Santa’s Festive Punch at the Elf Cookery School.

Fancy doing some food shopping?

We walked through The Artisan Producers Market and took some of the selected local goodies home. Exhibitor area was also a must, where companies like Jamaican Deli, Hyson Tea and Beau’s Bakehouse had food stand presenting their specialties, also available for purchase. So if all of this is not enough to keep you busy until the evening, next time just grab an XXL burger at the Street Food Village or a cup of tea at the Vintage Tea Room and enjoy it with your loved ones while listening to a Christmas Carols performance in the background.

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Christmas

e arrived at the festival just in time to see the lovely Candice Brown (right), this year’s Great British Bake Off winner, make her way to the stage of the Cake & Bake Theatre.

After her success in 2016’s most watched TV show – the final episode counted around 14 million people tuning in – Miss Brown had her first live stage performance at the Foodies event. Charlotte White, the popular Burlesque Baker, joined her on the stage while the GBBO winner showed us how to make and decorate the perfect Christmasshaped cookies in less than an hour.

Charlotte then presented how to glamorize your traditional festive cakes with amazing decoration tips, before baking her Show Stopping Contemporary Christmas Cake a couple of hours later - believe it or not, “I do it all in stiletto heels”, explained the Burlesque Baker, adding that her nickname suits her wardrobe perfectly.

Christmas is the time when it’s okay to eat wonderful food at all times, it’s okay to eat a box of chocolates at nine o’clock in the morning.

Candice Brown

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food

travel

news tech health

Culinary expert Adam Simmonds

It’s mad, isn’t it? You just have your normal life and then you get into this buisness and they just tell you to stand on a stage in front of 200 people and cook live.

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Jane Devonshire

he best part is yet to come – this year’s Foodies Festival welcomed yet another winner of one of the most popular and respected culinary television shows in the world. The Masterchef 2016 victor Jane Devonshire was one of the main attractions at the Chefs Theatre. This year’s home cook icon prepared one of her signature Christmas dishes, featuring pan roasted duck breast, sweet pickled fennel & apple and a beetroot & pomegranate sauce. Now, that is what we call a mouthful in every way possible, but charming Jane made it look so simple while casually chatting with the audience and doing her magic with these simple ingredients in 45 minutes. Earlier that day, one of the most talented British chefs Adam Simmonds shared his latest culinary techniques with the visitors. Great British Menu Winner and Michelinstarred gastronomic mastermind combines classical cooking with modern methods, helping you make your boring chicken breast the star of the diner table.

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Jane Devonshire with one of her signature dishes

Decorating Christmas Pavlova at the Festive Workshop

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Enjoy your afternoon tea and raisin scone at the Vintage Tea Room

Christmas

e had a feeling our Christmas table needed some serious beautifying, so we tried upgrading our decoration skills at the Festive Workshop. Delightful Cici Abdy Collins, the founder of the popular catering company Cicely Violet, helped us get creative with our Christmas Pavlova.

And although her presentation was so aesthetically pleasant and came across as a high-end door wreath, while ours could’ve been made in a kindergarten by a girl who loves her glitter – it was definitely an engaging experience. We ended the day with some fresh liquid nitrogen Nutella ice cream while singing Christmas Carols with the choir - the combo typical only at the Foodies Festival.

Shop at the Artisan Producer Market or grab a pint at the Street Food Village

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s a m t s i r h C r o f s t ge

d a g t s e B

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slie e

ack Le Words by J

hristmas is fast approaching, so we’re sure you’ve been doing your research on the best present ideas. But never fear, because we’ve taken a look around at the best gadget gifts on sale. Here are our favourite techy picks:

Samsung Gear VR

Amazon Echo

Fitbit Flex 2

Christmas

Virtual reality is definitely on the up and Samsung has taken things to new levels with the Gear VR, giving their phone users an entry-level way to experience VR in all its glory. £69.00 - Amazon The Amazon Echo is a smart speaker using the now famous “Alexa”. It allows owners to use voice interaction, play music, stream podcasts and gather information. £149.99 – various retailors

The Fitbit Flex 2 is a slimline fitness tracker and the first swim-safe device from the company. It’s simple to use, tracking your activity and sleep. £79.99 – various retailors

Nomad Horween Leather Charging Wallet

The Google Chromecast uses compatible apps for your phone, giving users a basic media player for apps like Netflix, Hulu and Netflix on their television. £18.00 – Tesco

We’ve all had the tough experience of our phone running out of charge while we are out. But this wallet has a battery pack stitched into it, so you can give your iPhone a top-up while on the go. £79.95 - Amazon

Google Chromecast

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Health

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Nutrition?

Just as important as the workout

e all know our diets can be just as important as the workout itself. The appropriate type of nutrition varies accordingly to the type of training you undergo, and obviously to the results you aim for.

If you are an endurance athlete

If you are a serious athlete, or about to be one, your diet can make a huge difference Endurance diet

If you are a bodybuilder

ou aim to grow and define your muscles with the aim at transforming your body. You look at the scale hoping to gain weight. Here, you need to focus on protein and calories.

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thanks to its characteristic content, selenium.

Food is fuel. Your diet should be primarily carbohydrate-rich.

Oatmeal

Y

our workout is primarily based on endurance. You most likely run uncountable miles a week. This means that you are more likely to need a diet that is rich in carbohydrates and calories. Protein is also important, but not enough as to be focused on.

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Words by Adrian Vasilescu

A Sweet potatoes

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hey are rich in vitamins A and C and contain minerals such as iron, potassium, manganese and copper, which are highly important when it comes to healthy muscle function as well as low blood pressure and many athletes lack them. Sweet potatoes can make a significant difference in your nutrition.

Nutrient timing.

What is it good for?

n abundant source of protein, rich in carbohydrates, that ensures a balanced release of energy into the bloodstream, highly effective for runners.

It is also rich in Vitamin B and minerals and maintains a balanced level of cholesterol in the body.

Kale

A

type of cabbage, rich in Vitamins A, K, B6, as well as calcium and iron. It is a vegetable that lowers cholesterol and acts as a protective shield around the cells. Any imbalance between the body’s production of free radicals and its ability to detoxify. almon’s richness in Omega-3’s fatty acids, vitamins B12 and B6, helps reduce inflammation in your body, which is highly effective and beneficial for athletes. When consumed on a weekly basis, Salmon is proven to decrease the risks of cardiovascular problems and high blood pressure

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hen it comes to nutrient timing, then athletes from each category should eat one or two hours before and after the training. During it, they should drink what is appropriate for the categories they are in, like protein powder. Still, if training hard is not a major part of your life and you only do it for sport during your leisure time, then precise nutrient timing might not be a priority. Precision Nutrition worked with over 30 000 people and observed them, and the combination between the experience and the latest scientific evidence suggested that strict nutrient timing was not that important. In fact, a lot of people stress out too much and even sabotage themselves over when they should eat. But for others, it helps them make good food choices.

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Bodybuilding diet

Whey protein is good for everyone

This is where your diet is more important than the workout itself.

F Chicken and Turkey-based foods

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hey are a must in every bodybuilder’s diet. They are rich in protein and low in fat, crucial in muscle regeneration and building.

ish such as tuna and trout are also in protein, but also in fat.

However, the fat those contain is an exception, because your body still needs fatty acids, which are essential and support the process of muscle building.

ood such as beef and pork aid muscle building like rocket fuel. It is rich in protein, iron, zinc and Vitamin B, with high calorie percentage. If by any chance you aim to become massive, red meat is the way to do it. But do not exaggerate and consume it on a weekly basis, because they are also rich in fats.

Q & A with Tony Bishop, chef consultant at Food for Life Answering some of the most commonly asked questions about nutrition Q: How do you get enough protein from a vegan diet?

A: Easily. Most people get too much of it. There are a lot of bodybuilders, for example, who pursue vegan diets. David Haye is a professional boxer and he is vegan. Horses are vegan, gorillas are, and they are powerful creatures.

Q: Which is better? Organic milk or soy milk?

A: I would say soy milk, if it is enhanced. If it has enough calcium, vitamin B12 and Omega-3, it is healthier and more appropriate than organic milk.

Q: What are the best types of fish to eat?

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Eggs

hey are an important part of every successful bodybuilder’s nutrition strategy because they are undoubtedly one of the most efficient way of protein intake out there. Eggs have a considerably high biological value, they are low in carbohydrates, and most of the protein your body absorbs from them is quickly synthesized.

They are loaded with high-quality vitamins, minerals, healthy fats a a variety of nutrients. Think about the fact that it contains everything a chicken needs in order to form.

A: There is not enough fish in any water for us to look for. However, the further down the food chain, the less poisonous.

Q: How important is a gluten-free diet A: If you have any special physical condition or chronic disease which makes gluten harmful to your body, then you should pursue a gluten-free diet. If you are fine, then it is not that important.

Q: What type of diet can lower your blood pressure?

A: A vegan diet works.

Q: What is the best type of diet for weight loss?

A: Vegan again.

Q: How do you get enough calcium on a vegan diet?

A: Vegetables, nuts, seeds, etc. have enough calcium in them. They are enough for athletes. Actually, they are enough for whole football teams.

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Health

F

Fish

Red meat

What both endurance athletes and bodybuilders should have in common is regular consumption of whey protein. It comes in the form of powder, which you can mix with either water or milk (preferably milk), and then drink it, just like that. That way, it is quickly and efficiently absorbed by the body. It is fat and cholesterol-free, prevents muscle breakdown and aids muscle regeneration. Due to its simplicity and digestion speed, athletes love it.