WHUK - April 2016 by Lawrence Ambrocio

THE PSYCHE OF SLIM: MASTER YOUR MIND & STAY LEAN FOR LIFE P.39 FUEL YOUR FIT WITH A FLEX BOWL SEE P.133

It’s Good to Be You ™

STRONG + SEXY PLAN!

86 GENIUS HEALTH TIPS

SCULPT YOUR LEGS TONE YOUR ARMS LIFT YOUR BUM

STRESS ADDICT? HOW NOT TO BE ONE

BEAUTY TECH:

THE NEW PERFECT SKIN KIT MILLIE MACKINTOSH, 26 Head for business, body for… gym

STAYING STRONG IN STRESSFUL TIMES P.30

ABS A-LIST MOVES FOR A STREAMLINED TUMMY APRIL 2016 £3.99

...IT’S BETTER FOR YOU THAN YOGA*

RISE OF THE INSTA-GURU CAN YOU TRUST THEIR ADVICE?

04 9 772049 224044

(*ERR... SCIENCE PENDING)

APRIL 2016 | ISSUE 32

CONTENTS R E G UL A RS

9 Ed’s Letter 11 Ask WH 144 The WH team 145 Stockists 146 My week on a plate

30 COVER STAR

MILLIE MACKINTOSH Tearing it up

THE BRIEF 16 HEALTH

Another reason to love olives? It’s here

BEST BODY

18 FITNESS

Hiit up your fitness PB

39 PEACE OF MIND

The scientific way to think yourself well

20 WEIGHT LOSS

How healthy food can hold you back

44 GENERATION GYM

23 SEX

Inside the fit clique

Doing chores has never been so sexy

49 JUST JILLIAN

25 NUTRITION

Getting to know super trainer Jillian Michaels

Love the bean to love your heart

27 BEAUTY

51 WORK THE BARRE

How face baking became a thing

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April 2016

Get trim and toned, gracefully |

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108 EAT SMART 53 LADIES WHO CRUNCH The freshest salads to go

58 BREAKFAST CLUB MILLIE MACKINTOSH COVER PHOTOGRAPHY: JON GORRIGAN. HAIR: LOUIS BYRNE AT THE LONDON STYLE AGENCY USING JOICO HAIR CARE. MAKE-UP: JUSTINE JENKINS USING CHARLOTTE TILBURY STYLING: PAMELA HARRIS, ASSISTED BY MERCEDES DINHAMGRANT. MILLIE WEARS: (NEWS STAND EDITION) HERVE LEGER; (COLLECTOR’S EDITION) SWIMSUIT, THAPELO PARIS; HEELS, KURT GEIGER

Next-level scrambled eggs

61 BUTTER ME UP

Sin-free raw cacao butter treats

FEATURES 88 HALF-BAKED ADVICE

The rise of the pseudo nutritionists

96 THROWBACK FITNESS Work out like it’s 1999

102 A HELPING HAND

Pleasure yourself to better health

108 TECHNO BEAUTY

The next generation of hand-held gadgets

114 WHAT SUPP? The WH guide to pills

124 DOWNTIME IS A DIRTY WORD

Is your need to keep busy out of control?

GOOD LOOKS SLIM DOWN

Lightweight trainers that go the distance

63 DIETER’S PSYCHE

79 SHORTS STORY

75 BEST FOOT FORWARD

133

A tweak of the mind to overcome the matter

Marble-print kit, in and out of the gym

69 THE 250 CALORIE CUT

80 FERMENTED BEAUTY Skincare from pantry to pageant

LIVE WELL

71 FLYING SOLO

84 SPRING AWAKENING

133 FLEXY JUST GOT SEXY

Cottage pie: minimum cals, maximum taste One woman’s journey to weight loss womenshealthmag.co.uk

Fragrances in bloom this season

Make up your macros with ﬂex bowls

April 2016

W O M E N ’ S H E A LT H

FOREWORD A P R I L

2 0 1 6

As a general rule, I have no problem with doing nothing. It’s not as though my life is jam packed with plentiful opportunities for loafing nothingness, but when one does present itself, I embrace it with vigour. I’ve noticed this makes me different to a lot of women I know. It’s one of the more cliched socially constructed female traits I’m apparently missing. Along with not being that bothered about handbags or relishing the idea of arranging my own wedding, I don’t feel guilty when I’m not doing something useful or purposeful or impressive. I can while away half a weekend catching up on Scandal and chalk up ‘showering’ as a day’s biggest achievement. I like to think that this isn’t some sort of innate laziness, but near necessity. I have a much-loved, but demanding job, sandwiched by gym sessions and industry events and a close-to three-hour round commute each day – all compounded by my slightly ADHD mind that constantly fires from one incomplete thought to the next. If I didn’t have those glorious times of total nothingness, something would implode (God knows what will happen when I have kids). And I’m left in total wonder and admiration for the women who don’t seem to need that. The kind of women who take that free time and fill it with socialising and culture and meal prep for next week’s lunch. My tiny brain could barely handle such foresight. I also think all of that is great if that’s naturally who they are – but wonder how many of them are driven by that most toxic of motivators: guilt. Because in this always-on, virtually documented life, ‘downtime’ seems to have become a dirty word. Even me, a pro-loafer, feels a tinge of it when I scroll through my Instagram feed to a flip book of lives seemingly richer and definitely more organised than my own. And at work – when I’m a far more focused, intense version of the at-home me – I struggle to justify a lunch hour or make it through an entire meeting without sending a stealth email or two because obviously the world will fall apart if I don’t. Busy is a badge of honour, and I think most of us insist on pinning it on ourselves at one time or another. Which brings me to p124 – a feature all about why we put such pressure on ourselves and why we’d all be justified doing a bit more of nothing. In fact, it’s probably not hyperbole to say, our long-term health depends on it, so make yourself a cuppa, take a seat and have a read. As downtime goes, it’s a genius way to spend it.

PHOTOGRAPHY: IAN HARRISON; AMY HOPKINSON

THINKING

Behind the scenes You want to know what goes into shooting our cover, don’t you? Go on, treat yourself…

Well heeled Getting in some pre-shoot press-ups in five-inch heels and bodycon, obviously.

Face off No one panic, but we’ve lost Millie’s face. Oh, scrap that – it’s on p30.

On the pull Millie gets bored, Millie cracks out ﬁve chin-ups in a row. Standard.

New best friend Forget the Walrus of Love – meet Barry, the whippet of love.

Katie Mulloyy / Editor Follow me on Twitter @JustMulloy

Working it Body image need a boost? Yeah, stand next to Millie in a swimsuit. That’ll help. #goals

NEVER MISS AN ISSUE Get WH delivered direct to your door every month or choose to download it for your mobile or tablet. Go to p130 to see our latest subscription offer.

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ASK WH YO U H AV E Q U E S T I O N S ? W E H AV E A N SW E R S

Bit of a stretch

The big QUESTION... Can yoga actually make me longer as well as leaner?

WORDS: AMELIA JEAN JONES. PHOTOGRAPHY: LACEY/TRUNK ARCHIVE; GETTY IMAGES

Cara, Newcastle

While getting into cobra pose a few times a week can’t literally lengthen your body, it can (along with the rest of your sequence) help you form better postural habits, cheating your way to extra inches. “Regular practice strengthens the lower back, which will probably change how you stand,” says Dr Oliver Thomson from the British School of Osteopathy. That’s because stronger back muscles (along with stronger abs) make you less prone to slouching. “There’s also the fact yoga teaches you to have a greater awareness of your body, so you know how far you can take each pose,” says Kathryn Budig, founder of yogaglo.com. “Several poses require you to extend your spine beforehand and as regular practice gets you used to that feeling, it spills over into everyday life as a good habit.” And that’s the long and short of it.

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April 2016

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ASK WH

Break the seal

When I do a Hiit class, it makes me feel queasy – why? > Michelle, Stevenage Exercise-induced nausea can occur during or after exercise and can be caused by overexertion or even what you ate before your class. “When you exercise, there’s a shifting of blood ﬂow away from the gastrointestinal (GI) tract and towards the working muscles,” says dietitian Helen Bond. “Then when the GI tract and stomach are deprived of blood, digestion slows dramatically, which may make you feel sick.” Some studies have demonstrated that runners have more trouble with upper GI symptoms than cyclists, which means, depending on your workout, it could also be travel sickness (yes, really). Inhaled a shake on the way in? “If your stomach contents are jostled around, you may not feel so great,” says Bond. Your body can only use food it’s already digested for energy, so there’s no point eating just before you exercise. Foods high in ﬁbre, fat or protein take longer to digest, so should be eaten long before your workout begins – especially if you’ll be running. “Have a small snack like a banana or yoghurt no later than 30 minutes before you start,” says PT Matt Roberts. And try to keep it down.

Obviously we’d all be sipping on the free stuff if it wasn’t for hormones, pollutants and the social kudos of a Fiji Water bottle. However, “concerns that tap water contains oestrogens from contraceptive pills simply aren’t valid,” says Dr Jim Marshall from the Natural

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My doctor said I should pee straight after sex. Will I get a UTI if I don’t? > Nancy, Pitlochry

After the careless abandon of a dirty weekend away, nothing says ‘back to reality’ quite like a burning sensation each time you pee. “Sex introduces bacteria into the urethra which can cause irritation,” says Dr Pallavi Latthe, gynaecologist and spokesperson for the Royal College of Obstetricians & Gynaecologists. “Some women with recurring symptoms do ﬁnd that peeing immediately after intercourse reduces the risk and for those who are particularly affected, an antibiotic could prevent further occurrences.” For those who don’t suffer on a regular basis, you don’t need to hotfoot it to the toilet. Urologist Dr Jennifer Berman recommends going within 30 minutes of the big ﬁnish. That should clear that up, then.

BOTTLED WATER Hydration Council. Water companies treat waste water before it reaches natural waters and, following extensive research, there’s no evidence that oestrogens are present in tap water. In contrast, naturally sourced waters must be safe to drink at the source without disinfection, but must still meet strict EU and national safety requirements. “Depending on the geology of the land that they come from, naturally sourced bottled waters will contain different concentrations of minerals and elements – but they are no more hydrating,” says Marshall. The most important

April 2016

thing? Don’t reuse single-use bottles. Made of chemically unstable plastic, they are designed to be recycled, unlike reﬁllable polycarbonate bottles, and reusing them ups your risk of bacterial infection and potentially ingesting plastics. And as a side note: “If your bottle has a label saying ‘from a municipal source’ on it, it’s the exact same H2O that comes from your tap,” says Marshall. Bottom line: the free stuff is good enough.

WORTH IT NOT WORTH IT

How important is it to take my supplements with food?

> Briana, Essex Apart from being a handy reminder to take supplements, your meals will also help your body absorb their goodness. “When you see, smell or eat a meal, your digestive system gears up, producing more saliva and creating more stomach acid and enzymes,” says Solgar nutritionist Paul Chamberlain. “This puts your stomach in a far more absorptive state, ready to take in the maximum nutrients.” But sometimes it’s more about what you take them with. “Fat-soluble vitamins A, E and K are absorbed by the body more efficiently when taken with healthy fats such as avocado, whereas amino acids like 5-HTP are best absorbed when taken with carbs, like an oat cake,” says Dr Emma Derbyshire from the Health Supplements Information Service. Always read the label to be sure. For more on supplements, see p114. womenshealthmag.co.uk

WORDS: AKORJVLAISRGVRWGESTH

IS IT WORTH IT?

THE

BRIEF NEWS YOU CAN USE

H E A LT H / F I T N E S S / W E I G H T L O S S / SEX / NUTRITION / BEAUTY

WORK STRESS? SNAP OUT OF IT

WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES. †SOURCE: JOURNAL OF SOCIAL AND PERSONAL RELATIONSHIPS

Want to keep the office atmosphere sweet? Then try not to snap at your stapler-stealing colleague. Research by Lund University in Sweden found rudeness is contagious and can fuel mental health problems if not stamped out. Worst offences? Wrongly taking credit for work, sending malicious emails and not praising junior colleagues. If someone is getting on your proverbial, don’t lose your rag – merely avoid speaking to them until you can let it all out in a post-work kick-boxing session. Another study† found you’ll feel better in the long run. Also avoids awkward HR meetings.

Staple diet

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BRIEF

HEALTH

FOR BREAST RESULTS

Olive and well

The number of nights you need to get more than nine hours of sleep in order to catch up on any lack of shut-eye from the previous week. Weekend lie-in? We’re in. SOURCE: UNIVERSITY OF CHICAGO

One more asset to add to the list of olive oil’s benefits? It’s a cancer fighter. A JAMA Internal Medicine study found women who already had healthy diets, and added 4 tbsp more of extra virgin daily (compared with eating a 30g handful of mixed nuts) lowered their risk of breast cancer by 68%. Experts say it’s all down to healthy monounsaturated fats and phytonutrients. Fun fact: different olive varieties have different levels of health-boosting polyphenols. Look for an oil that’s made from the koroneiki variety – one of the best for polyphenols. You’ll find it in Odysea Greek Extra Virgin Olive Oil (£4.78, Asda).

CEREAL OFFENDER

Bran ﬂakes Nature’s Store is on target; 3g fibre per 100g (£2.99, holland andbarrett.com).

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Wholewheat biscuits Get 9.6g fibre, plus 19g protein per 100g of Weetabix Protein (£2, waitrose.com).

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April 2016

Porridge oats Rude Health oats boast a healthy 9.1g ﬁbre per 100g (£2.79, rudehealth.com).

GET SNAP HAPPY After a mood boost? Get on Snapchat. While Instagram and Facebook have given social media a bad rep for mental health, a University of Michigan study found the app, which shares photos for a ﬁnite time before vanishing, promotes a better frame of mind. Short-lived messages encourage us to live moment to moment with friends, therefore providing more emotional reward. Get some workout inspo while you’re logged in and follow these ﬁtness stars on Snapchat: Hannah Bronfman (Hannahbgood), Cassey Ho (Blogilates) and Fitness On Toast (Fitnessontoast).

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WORDS: LAUREN CLARK. PHOTOGRAPHY: ALAMY; SNAPCHAT

Rejoice, cereal lovers! Your daily breakfast bowl – which has dipped in popularity in recent protein-heavy years – may actually help you live longer. The Journal of the American College of Nutrition published a study that found those who ate a bowl a day had a 15% lower mortality risk. Why? Many have high ﬁbre levels (eg, 3g or more per 100g). Try these – rich in ﬁbre and low in other nasties:

BRIEF

FITNESS

WEIGH IT ALL UP Cheetahs never win

For a shortcut to a six-pack, head to the weights room. Research by Harvard University found those who did 20 minutes of weight training alongside their regular cardio workout had less abdominal fat than those who spent the entire time pounding the treadmill. That’s because resistance training – in addition to burning fat and building muscle – kick-starts your metabolism. But pump that iron in the evening. Another study in the Journal of Strength and Conditioning Research found greater muscle gains were made between 5pm and 7pm rather than the 7-9am slot.

GO FASTER, LAST LONGER

The percentage of time you’ll spend above 90% of your max heart rate when you play frisbee because it involves high-intensity running – as do tennis and football. To the park!

Grid at Virgin Active Wreck yourself and torch 500 cals in just six core moves (think burpees and kettlebells).

SOURCE: JOURNAL OF STRENGTH AND CONDITIONING RESEARCH

Tabata at Pure Gym You’ll be counting down 8 sets of 20-sec bursts of endurance, cardio and strength.

Grit at Nuffield Health Time will ﬂy with this hardcore set of strength and cardio circuits.

THE SWEET TASTE OF SUCCESS For a budget energy drink that does the job, it’s time to liberate the sugar bowl. A study by the University of Bath found stirring some of the sweet stuff into a water bottle before a long-distance event keeps tiredness at bay. Why? Table sugar is a form of sucrose, which is more absorbable via the gut. This maximises carb availability from the sugar and improves endurance. As a guide, researchers say if you’re exercising for over two and a half hours, go for 8g sugar per 100ml water.

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April 2016

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WORDS: LAUREN CLARK. PHOTOGRAPHY: GALLERY STOCK; GETTY IMAGES

If you want to design a workout plan that’ll go the distance, schedule in some Hiit. A study by Australia’s Curtin University shows shorter, more intense workouts could be the key to staying on track long term because you’re more motivated to stick at them. Over a 10 week period, people who did three 25-minute Hiit sessions a week were more likely to keep to their routines than those who did ﬁve sessions of moderate exercise (eg, jogging for 45 minutes). So, if you’re the easily bored type, Hiit up these 30-minute classes:

BRIEF

WEIGHT LOSS

GO FISH, TRIM FAT

Off-the-scale weight loss

Brainy and slim? Yup, we’ll take that – with a side of ﬁsh oil please. A study by Kyoto University in Japan found that as well as keeping you sharp, a daily dose of it boosts metabolism-activating receptors in the digestive tract, which in turn transforms fat-storage cells into fat-burning cells. So take two capsules each morning and evening – ones with 400mg EPA and 200mg DHA per capsule contain the right dose to help you shed pounds. Try RxOmega-3 Factors EPA 400mg/DHA 200mg (£36.99, synergy-health.co.uk). THE SIZE IS RIGHT Remember the whole concept of portion control? It applies to healthy food too, warns Cornell Food and Brand Lab. Researchers found we tend to overeat foods that are good for us as we think they’re ‘less ﬁlling’. Slim down with these daily serving recommendations from nutritionist Daniel O’Shaughnessy:

Almond nut butter 1 tbsp With this, you’ll get a ﬁlling portion of protein, manganese and magnesium.

The percentage of participants who reached their target weight when they took a full-body selﬁe once a week. A study found that taking regular pictures validated the hard work of those taking part, boosting motivation. Say cheese!

Quinoa 20g (uncooked) This is the perfect portion to balance blood sugar as part of a meal with protein.

SOURCE: UNIVERSITY OF ALICANTE

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April 2016

AVOID THE AFTER EIGHTS Don’t leave your dinner too late if you want to slim down. A study in Cell Metabolism found that when participants stuck to a window of eight to 11 hours over 16 weeks, they lost, on average, 7.2lb without changing their diets. Why? Time-restricted eating makes it almost impossible to indulge in late-night snacks (yep, ‘drunk food’), which researchers say we’re not genetically programmed to process. If you do have to eat late, have a bowl of muesli. A study published in Obesity found eating carbs at dinnertime prevents midday hunger and promotes weight loss. Good times.

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WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES

Avocado 100g (roughly half) This will give you a generous 9.8g of good monounsaturated fat and 27% of your ﬁbre RDA.

BRIEF

SEX

WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES; LUKE J ALBERT. †TRAVELODGE, IN PARTNERSHIP WITH HOUZZ, SURVEYED 2,000 BRITISH HOMES. *SOURCES: MANHATTANVILLE COLLEGE, NEW YORK; CARROLL UNIVERSITY, US; UNIVERSITY OF HERTFORDSHIRE

No glove, no love

The percentage of women who’ve used the withdrawal method as a mode of contraception at some point. But ‘pulling out’ obviously won’t protect you from STIs, so play it safe and make sure he dons the ’doms. SOURCE: JOURNAL OF SEX RESEARCH

SCRUB UP ON LOVE

Sack the cleaner and pass your other half the Marigolds. A study in the Journal of Family Psychology found that couples who contribute equally to household chores have more frequent and better sex. And while we’re talking home matters, get the colour of your room right. A survey† found couples in caramel-coloured rooms had the most action. It’s thought the shade tricks the mind into associating it with pleasure-inducing confectionery to get you in the mood. Maybe that Saturday morning trip to B&Q isn’t such a passion killer after all.

TRY SOME HEAVY PETTING

BABY, BABY, BABY, OOH

You know the ‘hot man plus cute dog’ effect (see Gosling, above)? Well, it’ll work for you, too. A study in Anthrozoös found that more than a quarter of men were more attracted to women who own pets. Apparently they think it suggests we’ll look after them. Meanwhile, this is what his pet says about him:

As if creating a very small human isn’t enough of a win, apparently sex gets better after you have a baby. In a recent survey by parenting site Channel Mum, a staggering 94% of new parents say they’re happy with their sex lives, while 57% claim the sex is better than it was before giving birth. Don’t rush back to it, though. Your sex drive can take between three and four weeks to return to pre-pregnancy levels.

Dog Men who own pooches are more conscientious than cat lovers*.

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Cat If you want good chat, cat owners are more intelligent than dog people*.

April 2016

Fish After a happy, comfortable man? Keepers of tropical ﬁsh are most content*.

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BRIEF

NUTRITION

GRAIN OF TRUTH

WORDS: LAUREN CLARK. PHOTOGRAPHY: LUKE J ALBERT; GETTY IMAGES. *SOURCES: EATING BEHAVIOURS; JOURNAL OF CONSUMER PSYCHOLOGY; UNIVERSITY OF WISCONSIN

Want to dodge that nasty cold? Then go with the grain. Turns out whole grains, such as rye bread and oats, can boost your immune system. A study by Aarhus University, Denmark, found they contain a group of bioactive substances, called benzoxazinoids, which force immune cells to react more strongly to hostile bacteria. Not all processed whole grains are equal, however, so use this rule: for every 10g of carbs, you need at least 1g of ﬁbre. Easy.

EAT OUT OF TIME

Listening to your body, rather than watching the clock, may be the healthier way to eat. New research published in the Journal of the Association for Consumer Research reveals that you should only eat when you’re actually hungry; doing otherwise can send blood glucose levels dangerously high, leading to cell damage. Below are the three main reasons we eat when we don’t need to – and the nifty ways to combat them:

Beat: Boredom With: Meditation Clearing your mind will nix boredom eating (which is usually caused by the desire for a sugary hit)*.

Beat: Fatigue Beat: Stress With: Routine With: Goals The exception to Focusing on long term health goals the rule. Tiredness can lower appetite throws everything out of whack. Get fuelling cortisol back on track with levels caused by your rhythm by stress-related timing your meals*. snacking*.

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Dinner time

GIVE LOVE TO YOUR BREW Fan of the bean? Add this to your pro-coffee arsenal. Research in Circulation found drinking a moderate amount daily (eg, three or four cups) can lower your risk of heart disease. The bioactive compounds in coffee beans reduce insulin resistance and systematic inﬂammation. Thankfully, the positive effects come from caffeinated and decaf. Switch to the latter after 5pm so you’re not still wired at midnight.

The amount of almonds (in grams) to eat daily in order to consume fewer empty calories later, research found. Not only did study subjects enjoy the added beneﬁts of getting more vitamin E and magnesium, they also experienced positive changes in participants’ gut microbiota. So stock up. SOURCE: UNIVERSITY OF FLORIDA

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BRIEF

BEAUTY

CAK E IT ON

‘Baking’ your face is the latest pro beauty secret you need to try. Traditionally used pre-photoshoot for a ﬂawless, camera-ready ﬁnish, baking involves applying a cream concealer under the eye, then dusting a thick layer of powder on top. Leave it to ‘bake’ for 10 minutes, during which time the cream and powder seamlessly merge and set, then brush away any excess and admire your smooth, HD-ready face. Try bareMinerals bareSkin Complete Coverage Serum Concealer, £22, and Corn Silk Loose Face Powder in Original Satin, £8.16. Piece of cake. Baked to perfection

WORDS: EMMA GUNAVARDHANA. PHOTOGRAPHY: LUKE J ALBERT; GETTY IMAGES. *SOURCE: UNIVERSITY OF LIVERPOOL

LOOK SLICK Oiling up before a sweat session could be the key to keeping your hair colour in top condition. Acidic sweat from your gym class can oxidise dyed brunette and blonde hair, giving it that dull, slightly red or characteristically brassy hue. Apply an oil with a high pH, like Moroccanoil Treatment Light, £31.85, over hair before you tie it up to hit the gym. It’ll act as a buffer and keep your dye job alive a bit longer.

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ONE-WORD ANSWER:

ALLANTOIN Extracted from the root of the comfrey plant, allantoin has recently been found to have serious anti-ageing beneﬁts (read: soft skin and shiny hair)*. Have a pop at these little beauties:

Sebamed Clear Face Care Gel, £5.55 Smooths rough, scaly skin, plus balances pH.

Wella Sun Protection Spray, £12.65 Protects hair pre-sun exposure; nourishes post.

Garnier BB Cream, £9.99 Mineral pigments instantly even out skin tone.

The percentage of your make-up bag that goes unused. Get this – you own around 40 beauty products, but tend to use only ﬁve. Streamline with a multitasker like Topshop’s Everything Stick, £10. SOURCE: POSHLY SURVEY OF 4,000 WOMEN

April 2016

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“Here’s Millie!”

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April 2016

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MILLIE MACKINTOSH

Chocolate heiress Reality TV star Celebrity socialite Skinny girl HOW MILLIE MACKINTOSH IS RIPPING UP THE LABELS It’s been 15 months since we last met Millie Mackintosh, in which time she’s set about tearing apart all that once deﬁned her to begin building a veritable business empire. Just weeks before her shock marriage split, she told us how she’s changed body and mind

HARVEY MARCUS

JON GORRIGAN

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April 2016

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he choice of venue feels entirely appropriate for where Millie Mackintosh is in her life right now. That bastion of aristo-revelry, Boujis night club, might be a stone’s throw away, but it’s here, at the South Kensington Club – a grand Georgian townhouse transformed into a private health-club-cum-members-only meeting ground – that Millie, amid a smattering of digital-empire-building wi-fi nomads, feels most at home. On the surface, it’s business as usual. Business being the operative word, it seems. We meet at 10am sharp. In an hour’s time, she has an appointment in the gym upstairs with her personal trainer, Russell Bateman, founder of the Skinny Bitch Collective (SBC). (Indeed it’s been Millie’s devotion to Bateman’s particular form of fitness – along with the likes of Ellie Goulding and Suki Waterhouse – that’s helped elevate it to global tribe.) After that, there’s “a diary full of meetings” about her fashion business and “potential opportunities” in the fitness market. The non-stop nature of this fairly typical day is evidenced by Millie’s achievements since her first WH cover 15 months ago. In that time she has launched a fashion range and published her best-selling lifestyle book Made, as well as becoming something of a fitness guru to her now 1.2 million Instagram followers. Not too shabby for someone who, only a few years ago, made her name as the ‘Quality Street Heiress’ on a scripted reality show where lack of a strong work ethic was not exactly considered a barrier to entry.

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April 2016

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MILLIE MACKINTOSH

MILLIE WEARS: SWIMSUIT, THAPELO PARIS; HEELS, KURT GEIGER

“IF SOMEONE SAID ‘JUST LIVE YOUR WHOLE LIFE ON TV’? NO, I COULDN’T DO IT” womenshealthmag.co.uk

April 2016

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MILLIE MACKINTOSH

So it’s not particularly out of the ordinary that she’s keen for our interview to focus on her growing empire. Nor is it particularly extraordinary for a celebrity’s management team to set a few ground rules pre-interview. But the sudden request that we steer clear of all but the most general of questions about her four-year relationship with Professor Green (Stephen Paul Manderson) may well pique the interest of the least curious. Sure, for what feels like the majority of their two-and-a-half-year marriage, the couple have had to contend with tabloid speculation that their relationship is on rocky ground. But for all that may be tiresome, it’s also a relationship that’s been played out in the most public of forums – from their engagement announcement to that bathtime photo, we’ve all looked through the Instagram-filtered peephole into their love. So perhaps it is a little odd that the shutters are suddenly coming down. In which case, let’s start on safer ground. Arriving wardrobe-savvy and gym-ready, the 26-year-old sets about putting that ‘heiress’ tag to bed. Again. “It’s a good headline,” she says, ordering a late breakfast of avocado on toast. “So no matter how many times I correct it, it’s going to follow me around.” The truth is, the confectionery business was sold off by the family years ago, but Ms Mackintosh is smart enough to appreciate the title, and perceived privilege was all part and parcel of the Made in Chelsea appeal – “They made it look like Gossip Girl, but the reality was we’d get off the bus and they’d film us getting out of a Bentley.” Today there are no regrets about being involved in the Bafta award-winning show she left back in 2013: “They exploit you and you exploit them, and use it for what it’s worth.” So give or take the odd stutter – including an appearance on Celebrity MasterChef – Millie has successfully transformed herself from reality show socialite into a brand in her own right. We talk about those who’ve had similar trajectories and it becomes clear the sort of path Millie wants to carve for herself. “I think she’s kind of fabulous and very clever for making a lot of money for just living her life,” she says of Kim Kardashian, the deluxe prototype of brands born of reality TV. But an indefinite future of access-all-areas isn’t an option for Millie. “If someone had just said, ‘Here’s a reality show. You don’t have to work again, just live your whole life on TV’? No.” she shakes her head. “I couldn’t do it.” She prefers the route taken by Olivia Palermo, “who dabbled in reality TV, came out the other side and built an empire.”

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“I’M ADDICTED TO EXERCISE IN A HEALTHY WAY. IT MAKES ME HAPPY” But where Olivia Palermo’s empire is based on fashion, Millie’s may well be fitness. People scoffed when WH first featured her in the September 2014 Naked Issue. How dare a health magazine celebrate the body of a skinny socialite? But even then, Millie was training four times a week and deadlifting 70kg; quite the transformation for a woman who had “avoided exercise like the plague” until she forced herself to go to Pilates in the run-up to a 2011 cover shoot with now defunct men’s mag FHM. Had that really been her first experience with exercise. Ever? “Yeah,” she laughs. “I went to Pilates three times and the first time I couldn’t actually walk for days afterwards.” Of course, someone saw that FHM cover – an up and coming East London rapper known as Professor Green and, at least up until now, we’ve known how the rest went. Millie did the typical bride-to-be body overhaul for their 2013 wedding and by the time she got back from her honeymoon, she was already missing the gym. “I got home and I was like, ‘I want to go back.’ I went three or four times a week for two months, and since then, I haven’t stopped going. I used to think about exercise with so much dread. I had this fear of exercising in front of people. At first, when you’re not used to doing any, even a squat can feel quite alien to you and you feel really stupid. I used to think, ‘How do people do it?’ And now I honestly love it. I’m addicted – but addicted in a healthy way – and I’ve realised it makes me feel happier. Mentally and physically.” So her weekly regimen currently goes a little like this: “Spinning no more than twice a week. Maybe Pilates or barre, for toning, strengthening, flexibility. Then maybe mix that up with two or three weights-based sessions. And in among that, an SBC class. Then maybe a yin class – made up of yoga stretches, and hot yoga in the winter months.” In terms of dieting, Millie tries her best not to. Moderation is her new byword: “Not to be so all or nothing with cheat days and all that, but there are certain foods I avoid because they don’t make me feel good.” Such as refined sugar, simple carbs like pasta, rice and potatoes. “We cook quite a lot at home. Stephen is a veggie so if I make a curry, he has tofu, and I have meat or fish. I’ve started eating a lot of red meat.” As Stephen’s name creeps into the peripheries of our conversation, it seems reasonable to ask about the sudden lunge towards privacy. Millie |

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“I DON’T WANT TO BE FAMOUS JUST FOR BEING FAMOUS” seems neither affronted nor reluctant to answer. She does, however, choose her words carefully. “It’s about working out what’s sacred to you,” she explains. “Me and Stephen…” she pauses a moment. “I never wanted to be in a relationship that was just in the papers or one that I benefitted or made money from. That wouldn’t sit well with me. I know there’s a line that I’m willing to talk up to and I have to stick to that.” Where is that line? “It’s difficult when people want to cover old ground, get stuck in the past and you just want to move on and think about the future.” So is asking about the current state of her relationship the worst thing I could be asking right now? “You have to keep that to yourself,” she says. “It’s not for everyone to know. I’ve never done a tell-all about my relationship and I won’t. I just get on with my life.” Then she adds – presumably to those accusers that see celebrity love as some sort of branding exercise: “I don’t feel I have to reveal this or that about my life to stay favourable.” I walk away from the interview unsure what to make of it all. Maybe things aren’t perfect, but nor does she seem like someone on the brink of a split. Certainly not someone who’s given up on a marriage. Her refusal to talk seems protective, not dismissive. Over the next few weeks, the story continues to play out, as it has all along, on social media. There is a picture of them on a break in Florence – her kissing his cheek sweetly. They look happy enough. He points out it’s the first full day they’ve spent together all year. Then on Valentine’s Day, there is a fleeting post on Millie’s account. It reads: “Relationships come and go, but the ability to love and be loved is unchanged.” It is deleted the same day. And then, just as WH is going to print, the official announcement is made. The couple are separating. It is mutual and amicable and they wish each other well. Of course, the internet goes into speculation overdrive. It’s because they never saw each other. It’s because they were badly suited in the first place. It’s because he wanted kids and she didn’t. We don’t know of course and if Millie’s vow to never tell holds, then we probably never will. So what’s next for Millie? Ploughing her energies into her burgeoning empire seems like a constructive way to start rebuilding her life. But to suggest that her business ambitions are some sort of distraction to heartbreak is to undermine her. Her answer to my question about the worst thing I could ask her had nothing to do with her relationship. Instead she said this: “To ask what it is that I do – I don’t want to be famous for being famous. I want to be known for being an

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entrepreneur. A businesswoman. At the moment, I’m working on my autumn/winter fashion range and there’s a lot of responsibility. It’s scary.” One of the attractions of Millie Mackintosh is that, in so many ways, she refuses to adhere to the stereotype of a reality show evacuee. And those critics who cast her in that fame-hungry mould have got her wrong. “People who actually know me don’t think of me like that,” she says. “I’ve tried to leave that [reality] behind and work my arse off and let that speak for itself. I’m not just a privileged rich girl who’s been given everything. Obviously, I have a supportive family and had an amazing upbringing, but they didn’t carve my career out for me. That is something I’ve done on my own.” womenshealthmag.co.uk

MILLIE MACKINTOSH

IT TAKES TWO

MILLIE WEARS: (THIS PAGE) BODYSUIT, LISA MARIE FERNANDEZ; (PREVIOUS PAGE) SWIMSUIT, HUNZA G. HAIR: LOUIS BYRNE AT THE LONDON STYLE AGENCY USING JOICO HAIR CARE. MAKE-UP: JUSTINE JENKINS USING CHARLOTTE TILBURY. STYLING: PAMELA HARRIS; ASSISTED BY MERCEDES DINHAMGRANT. ILLUSTRATIONS BY LIZZY THOMAS (LIZZYTHOMAS.COM)

Millie’s PT – and founder of The SBC – Russell Bateman gives us the 20-min partner workout that sculpted her steely core

Social climbers

Punching bag

Animal slappers

Targets: Core, obliques, shoulders Do: 3 sets of 45 secs with a 10-sec rest (a) Assume the press-up position side by side with your partner, facing the same direction and clasp hands with an arm’s length between you. Hold on ﬁrmly – this isn’t a walk in the park. (b) Keeping your hips low and using each other for support, do mountain climbers at the same pace as each other. Fun, eh?

Targets: Glutes, core, arms, hamstrings Do: 4 sets of 45 secs with no rest (a) Take it in turns. Start on your tiptoes, feet shoulder-width apart, with core engaged, while your partner holds a deep squat behind you. (b) While you hold ﬁrm, your partner needs to stay in the squat and punch your glutes as quickly as they can – think Rocky in the abattoir. Now switch. Not one for the uptight.

Targets: Core, shoulders Do: 3 sets of 45 secs with a 10-sec rest (a) Not that we’re obsessed with bum slapping, but maintaining eye contact (awkward!), start on all fours facing each other with knees off the ﬂoor. Keep that core locked and loaded. (b) With eyes ﬁxed, chase each other in a circle and try to slap those cheeks… don’t pretend you’ve never done it before.

Hinge and bracket

Pendulum swing

Piggyback squats

Targets: Glutes, core, arms Do: 3 sets of 45 secs with a 10-sec rest (a) Get your partner to help you into a handstand so you’re looking at them upside down. Holding your legs over their head, they squat, bringing your legs onto their shoulders. (b) Hold for 45 seconds then your partner pushes back to standing, pressing your legs back to the start. And now it’s time to swap.

Targets: Abs, glutes Do: 3 sets of 45 secs with a 10-sec rest (a) Lie top to tail on the ﬂoor and ﬁrmly hold hands on either side of your bottoms. (b) Keeping the same rhythm and your legs up and straight, use your core to lift your bum and legs up and over to switch places with your partner and end up on the other side without touching. Cosy.

Targets: Glutes, hamstrings, core Do: 3 sets of 8 squats with a 10-sec rest (a) Give your partner a piggyback, holding onto her legs ﬁrmly and with her arms out to the side at shoulder height. (b) Now for the hard part. Both of you need to brace your cores for balance as you lower into a deep squat, keeping your weight forward. Return to standing. Give each other a hug.

SEE THE MOVES! Go to womenshealthmag.co.uk/MillieWorkout to see Millie in action with fellow SBC devotee WH Digital Editor Amy Hopkinson womenshealthmag.co.uk

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BEST F I T N E S S

BODY T R I C K S

T O

H O N E

A N D

T O N E

Is it all in your head?

A good

HEAD for

HEALTH Your mind and body are undoubtedly connected, but can you really think yourself well? WORDS

CONTENTS p39 Mind over matter Unravelling the connection between body and brain p44 Gym buddies How sweats became the new social scene

JO MARCHANT

p49 Jillian Michaels The ﬁtness mogul on why workouts are the best medicine PHOTOGRAPHY: GETTY IMAGES

p51 Barre work Plié and relevé your way to a trim, toned physique

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W O M E N ’ S H E A LT H

isclaimer: I’m a sceptic. As a scientific writer, I’ve spent my career assessing evidence and debunking bogus claims. Tell me about your homeopathic remedy or star sign and I’ll be doing a quiet eye roll, knowing there’s zero scientific evidence out there to back up either. But I will admit this – it’s what you believe that really matters. Because the head has healing powers, science is only just beginning to unravel. While it’s clear our minds aren’t a new miracle cure (don’t throw out the drugs any time soon), our mental state does have a profound impact on our symptoms. We can’t wish ourselves better but, by understanding how the brain influences the body, we can harness it to ease our suffering, speed healing and boost health. In fact, here are four scientifically proven ways to do it…

THE PLACEBO EFFECT

For: pain, depression, sickness, digestive issues Yes, the term placebo generally makes you think a) Nineties indie band and/or b) duff deal in a medical trial. But actually, such is the power of the mind that sometimes even fake medicine can heal. A study in the Journal of Neural Transmission shows that in Parkinson’s patients, a placebo injection triggers a ﬂood of the neurotransmitter dopamine just as the real drug does, while another study in the Journal of Neuroscience shows placebo painkillers cause the release of pain-relieving endorphins. In short, believing medication will have an effect actually does help trigger that very effect – even if the pills themselves do nothing.

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Clearly, I’m not about to advise you to ditch your medication for sugar pills. But here’s the interesting bit – real drugs trigger placebo effects, too. This isn’t true in all cases – when it comes to chemotherapy for cancer, or statins for high cholesterol, placebo effects are small or zero. But in pain or depression, amazingly they can account for most of the effect of the drug. By believing your treatment will work, you can actually increase its effectiveness. This is also true

for conditions such as fatigue, nausea and gut problems. “Many medications don’t work by chemicals alone,” confirms Ted Kaptchuk, professor of medicine at Harvard Medical School. “You need to feel positive about your treatment, so the first step is to find a doctor who you feel is interested and that has a connection with you as a person. The key is to be completely engaged with your treatment.” On a course of medication? “Make taking it into a ritual,” advises Dan Moerman,

“A placebo can trigger a ﬂood of dopamine”

April 2016

professor of anthropology at the University of Michigan. So, for example, take it at the same time, in the same place, in the same way each day – and do a simple action, like, say, rubbing your forehead as you do it. This makes sure you’re focused on the medication rather than just swallowing it mindlessly. Then ramp up the positivity to full power. “Raise your expectations,” advises Moerman. “As you take your pills, think or say aloud: ‘This medication is really going to improve my wellbeing.’ If 70% of people who take the same medication as you get better, tell yourself: ‘I’m going to be in the successful group!’”

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MIND CONTROL

MINDFULNESS

For: stress, anxiety, pain, fatigue, infection

It’s become such a buzzword over the past 18 months it almost feels cliched to mention mindfulness, but given that stress contributes to every chronic condition from heart disease and diabetes to depression and dementia, and can make us more susceptible to infection, we’d be ignoring it at our peril. About being aware of the present, mindfulness helps us recognise that negative feelings don’t represent reality. “You can feel stressed out,” says Professor Elissa Epel, a stress researcher at the University of California, San Francisco, “but if you realise they are just ﬂeeting thoughts, the negative feelings drift by faster.” Medical trials show that mindfulness training protects against relapse in depression, and reduces pain, fatigue and anxiety. There’s also some evidence to

suggest mindfulness reduces stress hormone levels to boost our resistance to infection. Mindfulness is like a muscle you have to ﬂex regularly and build up slowly. Guided meditation can help. Commit to doing just three mini mindfulness sessions a day, setting a reminder on your phone to make sure you do them. “Don’t overcomplicate it,” says Willem Kuyken, director of the Oxford Mindfulness Centre. “You simply have to pause and sense what is happening around you. Notice how your body feels touching the chair or where there is tension in your body. Focus on the in-and-out of your breath. It’s not about trying to change anything, it’s simply about experiencing your surroundings as they are.

Mindfulness may help to prevent infections

DISTRACTION TECHNIQUE For: pain

The six most annoying words whispered to anyone in the midst of mild agony: “Try not to think about it.” But it turns out genuinely not thinking about how, say, it feels like there’s a small man using your uterus as a stress ball may actually make those period cramps less painful. That’s because the brain has a ﬁxed capacity for attention, says Dr Sam Sharar, professor of anaesthesiology at the University of Washington. “If we put our attention onto a task, our pain experience will be less.” Sounds simple, but Sharar found that when burns patients played a virtual-reality game while womenshealthmag.co.uk

undergoing agonising wound care, it eased their pain by up to 50%. “If you’re suffering acute pain, for example during dentistry or childbirth, distraction can be an effective way to control it,” says David Patterson, professor of psychology at the University of Washington. Immersive virtual reality is more readily available for such purposes. Try the Samsung Oculus Gear VR goggles (£80, samsung.com), which work with your smartphone to let you watch movies or play games so you feel like you’re actually there. If you don’t fancy giving birth Matrix-style, there’s also that other handy tool: your imagination.

A Harvard University trial by radiologist Dr Elvira Lang was carried out on patients undergoing invasive medical procedures, such as breast biopsies. When encouraged to imagine themselves in a relaxing place, their pain and anxiety fell so dramatically it halved the number of painkillers they required. “Visualise somewhere you’d rather be, such as a holiday destination,” advises Lang. “Really focus, trying to conjour up details like smells, sounds and texture.” Basically, try mentally trotting off to wherever it is you go during those mind-numbing company strategy meetings. If you can get through those, you can deﬁnitely get through a root canal. |

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MIND CONTROL

HYPNOSIS

For: weight loss, anxiety, IBS, skin conditions Forget the cheap-suited Paul McKenna lookalike at your work’s summer party. Nobody’s going to try to convince you you’re a chicken. While you probably already know hypnosis can help people quit smoking and lose weight, there’s also evidence to suggest it can tackle anxiety and stress-related skin conditions, like eczema and psoriasis. That’s not all, though. Scientists don’t understand exactly why, but studies show when we’re hypnotised, we can inﬂuence parts of the body that aren’t usually under conscious control – this has been most widely trialled in

relation to the gut and IBS. In fact, gut-focused hypnosis helps up to 80% of IBS sufferers for whom other treatments have failed. Trials show, while hypnotised, people can slow their rate of gut contractions – something we can’t normally do at will. “We’re teaching the brain to modulate the body,” says gastroenterologist Peter Whorwell of the University of Manchester, who developed the technique. Part of the approach is for patients to use visual imagery to regain control over their digestive system. If you’re constipated, you might imagine your gut as a fast-ﬂowing

Hypnosis can reduce symptoms of IBS

river, or if you suffer from diarrhoea, choose a slow-moving canal. The upshot? After a course of hypnosis, IBS-related pain was reduced and bowel movements were more regular. It’s sometimes available on the NHS so ask your consultant gastroenterologist for a referral. “It can be tricky ﬁnding someone privately,” says Whorwell. “It’s best to get a recommendation from a professional or the British Society of Clinical and Academic Hypnosis.” Getting your head around hypnotherapy before embarking on it is key, advises Whorwell: “It’s about you being in control – the hypnotherapist teaches you how to control the functions of your body.” • Jo Marchant is the author of Cure: A Journey Into the Science of Mind Over Body (Canongate)

Ask our expert The expert: James Duigan Who: PT and founder of Bodyism (bodyism.com)

Q I love spinning, but will I get less out of it if go every day? A Firstly, I don’t recommend exercising every day. You need at least one complete day of rest a week. Secondly, what are you trying to get out of it? If you’re trying to shape up, you must switch things up. Studies clearly show our bodies adapt to repetition so your fat burn and muscle building will soon take a hit. If you still want spinning to form the bulk of your programme then limit it to three times a week – and try to ﬁt in a short body-resistance session (squats, lunges, pressups) straight afterwards. This’ll keep your body burning fat for up to 72 hours.

Q What’s the worst that can happen if I don’t stretch post-gym? A Injury. Simple as that. This is why it’s so important to make sure you stretch for at least ﬁve minutes before and after your workout. A gentle soreness after a session is a sign you’ve pushed your body and change is occurring, but delayed onset muscle soreness (DOMS) to an extreme level is evidence of an insufficient warm-up, overwork, weights that are too heavy and not enough rest. Try to incorporate stretching into your weekly routine with yoga or Pilates. It’s often uncomfortable at ﬁrst, but I promise you, it’s worth it.

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womenshealthmag.co.uk

The social

SWEATWORK WH’s Digital Editor Amy Hopkinson, 29, is more likely to invite you to a gym session than a drinking one. She reveals how communal sweating became a social event

riday night. As I walk to meet a friend for our end-of-week wind down, I pass a group of twentysomethings emitting excited chatter over warm glasses of white wine on the cold cobbles of Soho. Like them, I’ll soon be wringing out the stresses of the past week. Forgetting it all in a fog of thumping music and banter. Only instead of having a drink in our hands (water bottles don’t count), there’ll be dumbbells. It’s not that I’m against a night in the pub, it’s just that over the past couple of years, my desire to work out has eclipsed my desire to go out. Somewhere along the way my ﬁtness became my social life.

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I have formed bona fide friendships with people I’ve met in changing rooms. I Whatsapp my PT. My favourite meet-up spot is Grill Market Lomax, the Nordic-chic restaurant attached to trainer Jonathan Lomax’s equally chic gym. I’ve sacrificed nights out for 7am sessions and, yes, some of that’s about carving my long desired six-pack and the endorphin thrill of becoming increasingly fitter – but a lot of it is to do with the sense of community I feel when I walk into the gym. And the reason I know I’m part of a growing tribe is right here at the Euston outpost of Barry’s Bootcamp at 7.50pm on a Friday. “I call them Faisal’s Friday Finishers,” laughs BB trainer Faisal Abdalla, who’s trained the likes of Ellie Goulding and fashion designer Julien Macdonald in his end-of-week sessions. “You’d think that it might be quiet on Friday night, but actually it’s a class that always gets booked up within minutes. It’s a committed bunch of people wanting to let their hair down – and for them this is more fun than heading to the pub.” While Friday night drinks is obviously still a thing, the latest April 2016

womenshealthmag.co.uk

GYM-CLASS HERO

national statistics show binge drinking in young adults has dropped by more than a third in the past 10 years, with those who don’t drink at all increasing by more than 40%. I know there are people who gag at the thought of £25 for a spinning class, but that pales in comparison when you clock up the cost of drinks, club entry and taxis on a night out. According to the National Institute Economic Review, the salary of your average twentysomething has fallen by 15% since 2008, while your average G&T (at least in London) has crept up to almost six quid. I want to spend my money on something that makes me feel good – not on something that makes me feel exhausted and paranoid the next day. The reality is my generation doesn’t have the ﬁnances or – at least in my case – the energy to work hard and play hard any more, so we make a choice. Five years ago, everyone wanted a membership to exclusive hipster hangouts like the £600 a year Soho House, but now we’re eschewing private partying establishments for private training ones. It’s the savvier option.

Of course, it helps that gyms are evolving into more than workout-and-shower facilities. Boutique fitness studios – like Lomax and Barry’s – that come with everything from cold-press juice bars to pop-up clothing shops are becoming the go-to sweat scenes for urban fitness lovers. While statistics are sketchy over here, they’re thought to make up around 21% of the US fitness industry – their higher prices and smaller class sizes mean the same faces become quickly familiar. “We are very much a club, not just a facility,” says Ian Mahoney, chair of London-based The Third Space gym chain – the latest opening of which at Tower Bridge features a fresh juice bar, cafe and softly lit lounge space. There’s a made-to-order smoothie bar and a fridge stocked with snacks, which

THE ART OF SPEAKING GYM A guide on what to say (and what not to say) at the gym

womenshealthmag.co.uk

DOING A DEADLIFT Do say: I’m really feeling myself getting stronger with each set.

IN THE WEIGHTS ROOM Do say: You wouldn’t know you can deadlift 90kg.

IN THE YOGA STUDIO: Do say: Ooh, nice leggings. Are they Lucas Hugh?

Don’t say: Are you supposed to feel the moment you get a haemorrhoid?

Don’t say: You wouldn’t know you worked out.

Don’t say: Ooh, I hate it when my leggings show my crotch sweat, too.

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GYM-CLASS HERO

“People are bonded by this goal to be healthier”

delivered to their tables. Whether it’s for business (sweatworking, as it’s becoming known) or socialising, gyms are somehow unique in the way they prime you for interaction. For starters, you know you have at least one thing in common. “We all want to meet like-minded people and be part of a community,” says Mahoney. “I do believe people’s reasons for working out have changed over the past 10 years. It’s not just about aesthetics any more. It sounds cheesy, but I do think people are bonded by this goal to be healthier.” To be fair, I’ve never struggled

HEALTHY HANGOUTS Take you and your neon-print leggings to some of the UK’s ﬁttest hot spots

Lomax, London

Bubalu, Bristol

TRIB3, Sheffield

Book your space, plus a top London trainer and lift yourself lean. Then head to the café, where you might bump into nutritionist Madeleine Shaw (lomaxpt.com).

This gym prides itself on making nutrition and exercise a sociable affair. Think Pilates followed by gluten-free crêpes. Heck, just drop by for the food (bubalu.co.uk).

Expect to sweat during a 45-minute high-intensity bootcamp session in the state-of-the-art studio, complete with a cool juice bar to hang out in afterwards (trib3.co.uk).

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The Academy, Harrogate

MK Health Hub, West Midlands

By placing classes and PT sessions high up the agenda, this puts a modern twist on country clubhouse surroundings (theacademy.co.uk).

Marrying a bespoke service with group workouts, this studio offers classes a with juice ‘lounge’ to recover in (mkhealthhub.co.uk).

womenshealthmag.co.uk

PHOTOGRAPHY: THELICENSINGPROJECT.COM; AMY HOPKINSON; CLAIRE CLIFTON COLES

have their macros labelled. All is in arm’s reach as you breeze in and out of the club reception. Think, the convenience of a McDonald’s drive-thru, but sans car or crap. “Each of our locations contains a social hub where members can hang out, buy a salad, have a smoothie,” says Mahoney. “It’s not like our members always have hours to while away, but they’ll often come in for a workout then return later in the day – maybe to catch up on emails or do a bit of work. It’s so important we create a nice place to be. People want that.” Certainly that’s the scene when I visit the oak-clad lounge of Equinox, the £180-a-month Kensington branch of the high-end transatlantic gym chain. Come 9am, with their Lululemon gymwear swapped for J.Crew casual workwear, professionals are sinking into squishy chairs, tapping away on their laptops while their protein shakes and scrambled eggs are

with talking to strangers (I made my ﬁrst gym friend in the changing rooms of Fitness First long ago by asking her how she got so lean), but if you ever feel intimidated by the gym cliques – know that biology is actually on your side. Despite the sweaty hairline and gurning deadlift face, exercise elevates us to our social best. Studies have shown it not only improves our mood, but also makes us more emotionally intelligent – handy when you’re trying to strike up a friendship (or even a relationship) mid-squat. It puts us – naturally – in the place we try to get to via three glasses of pinot. ‘Authentic’ has become a buzzword recently, but I think in this disconnected Instagram/ Snapchat/Bumble era, we’re all looking for connections that feel real. And if someone can take me sweat-ridden and stripped of make-up without the drink/drugs screen that buffers so much of our pub-based social lives, then all the better. It’s always good for the self esteem to know that you’re likeable, sober. Besides, at the gym I don’t have to guard against the ﬁt-shamers in the pub who judge me for sticking to soda water drinking because I don’t want to be dehydrated for my morning-after workout. I’m just more comfortable with every aspect of myself wearing my favourite Lycra uniform just being me. So, yeah, if you want me, I’ll see you at the barre.

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SUPER TRAINER

Wellth of knowledge

JILLIAN

MICHAELS The global ﬁtness mogul explains why she’s learned not to sweat the small stuff

My ﬁtness

Some might think it’s a bold claim, but I see fitness as the ultimate form of preventive medicine. I know I’m working out right and regularly enough when I keep getting the thumbs up from my doctor after my health check each year. Although my exercise routine changes constantly – cycling, yoga, martial arts… I’m even into free running [a more artistic version of parkour] – I want every session to work my entire body, and fire up muscles I might not have used in my training the few days prior. Whether I work out alone or in a group depends on my mood. If I’ve had a particularly challenging day or I feel tense, I’m better off sweating solo, but I prefer working out in a group class if I’m feeling upbeat. I could talk about my love of fitness all day, but there’s one thing I can’t stand: running. It feels tedious and always makes my hips tight.

AS TOLD TO VICTORIA JOY. PHOTOGRAPHY: JEFF LIPSKY

My food

I’m a total foodie – I haven’t yet found a food I don’t like and I’m obsessed with Mexican, Indian and sushi. That’s not to say I’m a good cook, though! I can’t stand the time it takes or the mess afterwards, so Heidi [Rhoades, Michaels’s partner] is the designated chef in our family. If I do have to cook, I stick with dishes that don’t call for more than two ingredients: eggs on toast; yoghurt and fruit. I tend to start the day with two eggs – over-easy or dippy eggs with a wholegrain muffin – then a grilled salmon salad for lunch and usually sushi for dinner. My main rule is to not overeat, so I allow myself 20% of my daily calories to come from indulgences like salsa and chips or a glass of wine. I gave up sugary treats a year ago and the cravings still haven’t totally disappeared – it’s an ongoing internal struggle! womenshealthmag.co.uk

Age: 41 Job: Super trainer turned mega brand Fitness MO: Full-body workouts Wind-down secret: A good audiobook Fit as

My face

My focus

Just as I like to keep my food choices simple and chemical free, I lean towards natural skincare products, too. My go-to skincare buy is Cor’s The Silver Soap which is a bar cleanser that contains jojoba and avocado and matches my skin’s pH so my face doesn’t feel dry or tight after I use it. I’m becoming more aware of pigmentation and sun damage, so I whip up my own yoghurt and lemon scrub using plain Greek yoghurt and lemon juice, and I have professional laser treatments twice a year to help even tone and tighten my skin. I prefer a fresh, natural look when it comes to make-up; Jennifer Aniston always does that so well.

I find it tough to fall asleep – my brain is constantly whirring, so I listen to audiobooks as a way to wind down. I’ve just finished the Serial podcast. I listen to Ted talks, too, on health, parenting and social media. If I want to switch off, I ride my motorbike or my horse for a few hours – both require enough focus to challenge me without causing a spike in my stress levels. It’s important to try to keep a sense of perspective and recognise what makes you happy. I took a trip to India in February 2014 and it changed me – it made me recognise all the times I’ve been ungrateful and taken my blessings for granted. Watch Just Jillian, Tuesdays at 9pm on E! and get Hot Body Healthy Mommy on DVD at amazon.co.uk, out 15 March |

April 2016

W O M E N ’ S H E A LT H

STRIKE A POISE

15 minute

workout

R AISE THE BARRE Harness the body-weight control of ballet to torch fat and create longer, leaner muscles

2. Port de bras Targets: Biceps, triceps a) You know the drill: heels

together, toes out. Curve arms out in front of the body. b) Keeping the bend in your arms, direct them forwards and overhead, hold for 1 count, lower. Lift again, this time opening out to the side to reach overhead, lower. That’s 1 rep. Do 4 sets of 20, with 10 secs rest between.

MINS

WORDS: AMELIA JEAN JONES. PHOTOGRAPHY: JUSTIN STEELE/GALLERY STOCK; ROSIECOLLINSPHOTOGRAPHY.COM. ILLUSTRATIONS: LIZZY THOMAS (LIZZYTHOMAS.COM)

This month’s trainer The expert: Karis Scarlette, founder of En Avant Ballet (enavantballet.co.uk) Cals burned: 150 Equipment: Barre or high-backed chair

hose with two left feet needn’t worry – you don’t need rhythm to master this next-generation dance workout. In fact, this discipline, focused on classical ballet moves, is more about the subtlety of movement than fancy footwork. “Tiny isometric motions tense muscles without stretching or shortening them, which is what happens with traditional strength training,” says Karis Scarlette, founder of En Avant Ballet and ex-dancer at The Royal Ballet. The benefit? You can go for longer. What’s more, high-rep, low-weight exercises target slow-twitch muscle fibres, increasing endurance and reducing injury risk. And don’t worry if you get the shakes: “Trembling is a sign of muscle fatigue – it’s a good thing,” says Scarlette. “Resist the temptation to rest and embrace the shake!” You’ll find these four moves perfectly en pointe.

MINS

womenshealthmag.co.uk

3¾ MINS

3. Fondu in arabesque Targets: Glutes, legs a) With heels together, toes out, extend a leg back and up, bending the standing leg. b) Pulse your left leg up 3 times, holding for 4 counts on the third pulse. Repeat this sequence 5 times, rest for 10 secs. Repeat on other leg. Do it again twice over.

3¾

1. Demi-plié and relevé Targets: Quads, glutes a) Face the barre with hands placed

4. Petit allegro Targets: Quads, glutes a) Stand with your feet

on it shoulder-width apart. Stand with heels together, toes pointing out. Bend your legs till your knees go over your toes, heels still on the ﬂoor. b) Come on to toes, straightening the legs. Lower back down. Do 10 sets of 3 reps, letting go of the barre on the third rep to test your balance, holding for a count of 10.

slightly further apart than your hips. With hands on waist, bend your knees, jump up explosively to lengthen legs and point your toes. b) Land with knees slightly bent and tailbone tucked in. Do 3 sets of 30 with 10 secs rest in between. Feeling graceful?

April 2016

MINS

W O M E N ’ S H E A LT H

EAT

SMART

T H E L AT E S T N U T R I T I O N A L K N O W - H O W F O R A B E T T E R B O D Y

Fancy a cheeky salad?

g i pn

WORDS: HANNAH FOX. PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS; GETTY IMAGES

p t Se

out

f or a CONTENTS p53 Leaf it out High-street salad bowls for a fraction of the deli prices

a s l ad ?

p58 Eggs for breakfast Mix it up with these tasty scrambled creations p61 Butter me up It’s time to get creative with raw cacao butter

In which case, use our lovingly crafted guide to pick the best grab-and-go lunches on the high street

womenshealthmag.co.uk

April 2016

W O M E N ’ S H E A LT H

adly, not every lunch hour can include a bespoke creation at a crispy-fresh deli counter – too often less than feasible in the 10 minutes you have spare between sadistically scheduled meetings and/or queuing at the post office to return another misguided Asos order. Good job, then, that the high street is doing a stellar job at stocking its salad aisles with increasingly interesting, original and nutritionally sound options that make lunch al desko that little bit less torturous. And so, here are some of the very best meat and veggie options to plump for, as well as the ones to swerve. Not a limp tuna mayo in sight.

S 1. Pret

2. Itsu

CHOOSE:

LOSE:

CHOOSE:

Crayﬁsh & Avocado NoBread

Falafel Mezze

Chef’s Italian Chicken Salad

Special Salmon Salad

Hip, Humble & Healthy

Cals: 350

Sat fat: 4.2g

Prot: 15.1g

Fibre: 4.3g

“If you’re watching your weight, this is a great option,” says Miguel Toribio-Mateas from the British Association for Applied Nutrition & Nutritional Therapy (bant.org.uk). “With 15g of protein from the crayﬁsh and healthy fats from the avocado, you’ll feel fuller for longer, and the Dijon dressing is a very low-sugar option.”

54 |

W O M E N ’ S H E A LT H

Cals: 429

Sat fat: 3.5g

Prot: 12.5g

Fibre: 2.9g

“This antioxidant-rich salad provides a healthy amount of complex carbs from the butternut squash, tomatoes and chickpeas in the hummus, and is lower in sugar (7.8g) than Pret’s other vegetarian salads,” says Toribio-Mateas. “The falafels are fried, but only on the outside, and it’s worth the compromise for the micronutrients they provide.”

April 2016

Cals: 617

Sat fat: 8.6g

Prot: 22.2g

Fibre: 5.4g

“The dressing alone accounts for a hefty 232 calories and 24g fat, 3.2g of which is saturated,” says Toribio-Mateas. “High calorie counts aren’t always a no-go, but they should come from nutritious, colourful wholefoods, which is not the case given the Caesar dressing, mayo and cheese in this salad.”

Cals: 402

Sat fat: 2.8g

Prot: 24.3g

Fibre: 4.6g

“For 400 calories, this gives you your full daily serving of anti-inflammatory oily fish,” says dietitian Jo Travers (theharley streetnutritionist.co.uk). “In fact, all the portion sizes in this salad are spot on: one fist-sized portion of carbs, one palm-sized portion of protein and two handfuls of vegetables.”

Cals: 398

Sat fat: 3.5g

Prot: 13.9g

Fibre: 7.5g

“With 7.5g of the stuff, this is a very high-ﬁbre option, which means the carbs in the rice will be digested slower and you’ll stay fuller for longer,” says Travers. “The beans provide a surprisingly respectable amount of protein considering it’s a vegetarian option, which makes it a great choice post-gym.” womenshealthmag.co.uk

SO FRESH

3. Eat CHOOSE:

CHOOSE:

LOSE:

Spicy Chicken Noodles

Supergreens & Feta Salad

Ham Hock & Egg Side Salad

Cals: 419

Sat fat: 1.7g

Prot: 28.9g

Fibre: 5.2g

Cals: 243

Sat fat: 3.2g

Prot: 13.5g

Fibre: 4.9g

Cals: 227

Sat fat: 2.5g

Prot: 16.1g

Fibre: 1.7g

“Contains a diverse mix of green vegetables, as well as providing a good source of iron often lacking in women’s diets,” says Hobson. “Pumpkin seeds are a rich source of magnesium, adding to the high nutritional content and the whole thing’s low in sugar. With so few calories, plan ahead for a healthy snack later.”

“This salad is a good source of protein, which comes from the eggs and ham, but the lack of vegetables and wholegrains makes it lower in ﬁbre than the other options, and it’s more than likely it will be lower in nutrients such as folate,” says Hobson. “The ham also ramps up the salt content.”

CHOOSE:

LOSE:

Spiced Chicken, Quinoa & Cashew Nut Salad

Falafel & Chargrilled Red Pepper Tabbouleh Salad

Smoked Chicken, Spinach & Pine Nut Pasta Salad

“This salad is the highest in ﬁbre and lowest in saturated fat you can get from Eat,” says AfN qualiﬁed nutritionist Rob Hobson (robhobson.co.uk). “As well as balanced protein and carbs, it’s also packing a good number of vegetables, including Chinese cabbage, which is rich in skin-loving, heart friendly vitamin A.”

4. Tesco LOSE:

Chicken Teriyaki

Cals: 423

Sat fat: 0.1g

Prot: 24.2g

Fibre: 5.2g

“According to the World Health Organization, we should be eating less than 6g of salt per day, so this salad pretty much contains a day’s worth of salt in one meal,” warns Travers. “It’s quite possible that most of that is in the dressing, so if this is the only salad available, go easy on the teriyaki sauce.” womenshealthmag.co.uk

Cals: 394

Sat fat: 1.8g

Prot: 21g

Fibre: 7.8g

“The quinoa makes this one a really good source of ﬁbre, which is lacking in many people’s diets and can help to control blood sugar levels and aid weight loss,” says Hobson. “The sprinkling of cashew nuts are enough to get a decent hit of healthy monounsaturated fats and a little bit of magnesium.”

Cals: 254

Sat fat: 1g

Prot: 8.7g

Fibre: 6.8g

“There’s a good mix of healthy ingredients including beta-carotene rich squash, falafel and tabbouleh,” says Hobson. “It also contains less sugar, saturated fat and salt than most other Tesco options. It’s on the lighter side when it comes to calories though, so supplement with a healthy snack.”

April 2016

Cals: 454

Sat fat: 3.4g

Prot: 21.6g

Fibre: 3.4g

“I have no problem with including a little carbohydrate in your diet, especially at lunchtime, but this one includes reﬁned white pasta. Low glycaemic load (GL) wholemeal would be much better,” says Hobson. “It won’t ﬁll you up and you’ll end up compensating by overeating when you come to your evening meal.” W O M E N ’ S H E A LT H

5. Leon CHOOSE:

CHOOSE:

LOSE:

Chargrilled Chicken Superfood Salad With Chilli

Original Superfood Salad

Chargrilled Chicken & Chorizo Club Salad

Cals: 369

Sat fat: 2.4g

Prot: 37.1g

Fibre: 5g

Cals: 515

“Low in calories, high in protein and with a moderate content of carbohydrates, most of which is ﬁbrous from the peas and the quinoa,” says Toribio-Mateas. “In all, this dish will make you feel full through the afternoon and it’s a great source of plant-based antioxidants and folate.”

Sat fat: 11.4g

Prot: 16.6g

Fibre: 8g

“Lower in carbohydrates than most other vegetarian options at Leon, this salad boasts a very good balance of healthy monounsaturated fats from the avocado, calcium from the feta, folate from the broccoli and omegas 3 and 6 from the toasted seeds,” says Toribio-Mateas.

Cals: 430

Sat fat: 4.1g

Prot: 39.8g

Fibre: 6g

“I’m afraid I can’t look past the chorizo,” says Toribio-Mateas. “It’s a processed meat, which has now been clearly linked to bowel cancer, and lacks any nutritional value aside from being high in protein. It’s also extremely high in saturated fat.”

6. Marks & Spencer CHOOSE:

CHOOSE:

LOSE:

Balanced for You Harissa Chicken Breast & Couscous Salad

Nutty Super Wholefood Salad

Count On Us Basil Chicken Pasta

Cals: 314

Sat fat: 1.3g

Prot: 27.3g

Fibre: 15g

Cals: 371

W O M E N ’ S H E A LT H

Prot: 28.4g

Fibre: 29.9g

“The mix of interesting grains and quinoa along with the nuts and beans really bump up the protein content of this dish, which also provides your entire daily ﬁbre requirements in a single serving,” says Hobson.“It’s also suitable for vegans, which is good.”

“The lean chicken breast here provides a really good source of protein,” says Hobson. “You also get a huge ﬁbre hit – and a good dose of vitamin B6 – from the beans, chickpeas and bulgur wheat. Plus, it contains less sugar and salt than most of the other M&S options.”

56 |

Sat fat: 2g

April 2016

Cals: 377

Sat fat: 1.6g

Prot: 22.1g

Fibre: 3.6g

“Reduced-calorie salads are often pretty high in sugar to accommodate the loss of fat – and that’s certainly true here,” says Hobson. “In fact, with 11.4g of the stuff, it’s close to half your day’s allowance in the one salad. That’s bad news. One I’d deﬁnitely skip.”

womenshealthmag.co.uk

SO FRESH

SWEET ENDINGS Can’t shake that sugar craving? Our experts guide you to some nutritionally sound treats…

7. Sainsbury’s CHOOSE:

CHOOSE:

LOSE:

My Goodness! Piri Piri Chicken Flatbread Salad

My Goodness! Cottage cheese & Cherry Tomato Couscous

My Goodness! Persian Chicken Salad

Cals: 271

Banana & Cashew Almond Shake, Pret “This combines carbs in banana with protein and healthy fats from cashews, so you’ll feel fuller, longer,” says Toribio-Mateas.

Hawaii ﬁve-o, Itsu “There’s no way around the fact fruit is your best choice,” says Travers. “Pineapple for vitamin C, pomegranate for ﬁbre and blueberries are low GI.”

*AVAILABLE AT SUPERMARKETS MENTIONED

Mango chia pot, EAT “High in calories, so should be seen as a treat,” says Hobson. “The chia seeds provide ﬁbre and omega-3 though, so you’re getting a decent dose of goodness.”

Cocao Delight bar, Nakd* “This bar satisﬁes the craving for chocolate as the cocoa hit is so rich,” says Hobson. “Although high in sugar, this comes purely from dried fruit.”

womenshealthmag.co.uk

Sat fat: 1g

Prot: 18.2g

Fibre: 3g

Cals: 349

Sat fat: 1.3g

Prot: 12.7g

Fibre: 6.5g

Cals: 389

Sat fat: 1.9g

Prot: 20.2g

Fibre: 7.3g

“This does contain a lot of sugar for a savoury dish, but it also has 12.7g of protein, provided by the cottage cheese and chickpeas in the hummus, lowering the overall glycaemic load,” says Travers. “Chickpeas are high in iron, important especially for menstruating women, and the vitamin C in the tomatoes will also help with iron absorption.”

“Picking a ‘lose’ option wasn’t easy – I felt the Sainsbury’s salads were all quite good,” Travers says. “This one has a lot of added sugars, coming mainly from added sugar and honey in the dip – although it does have plenty of ﬁbre to lower the overall GL. If it’s your only option, be mindful of your sugar intake for the rest of the day.”

CHOOSE:

LOSE:

Good To Go Chicken & Mediterranean Beans

Good To Go Quinoa & Asparagus

Good To Go Prawn Layered Salad

“There’s a good mix of carbohydrates, protein and masses of vegetables in this salad,” says Travers. “I like that there is plenty of red and green in this salad, which means there’s a good range of micronutrients, such as iron, folate and carotenes. It’s low in calories, so plan a healthy snack for mid afternoon.”

8. Waitrose

Cals: 259

Sat fat: 0.8g

Prot: 18.6g

Fibre: 15.7g

“A balanced ratio of protein to carbohydrates makes this chicken meal a good option for you to feel fuller for longer, while still maintaining a low-calorie count,” according to Toribio-Mateas. “The butter beans and chickpeas are a great source of ﬁbre and are very ﬁlling.”

Cals: 318

Sat fat: 1.6g

Prot: 7.1g

Fibre: 9.7g

“A nice combo of vitamin C-rich mandarin with ﬁbre-rich asparagus, which is also rich in fat soluble vitamins E and K,” says Toribio-Mateas. “The quinoa and amaranth provide a good source of vegetable protein as well as B vitamins, which are essential for energy. A little low in protein, but still a great option.”

April 2016

Cals: 379

Sat fat: 3g

Prot: 17.4g

Fibre: 6.3g

“High in reﬁned carbohydrates from nutritionally void pasta and higher than average in sugar,” says Toribio-Mateas. “Although high in protein, it’s lower in micronutrient richness compared with other high street choices. Forget Good To Go, this salad has Got to Go – avoid!”

W O M E N ’ S H E A LT H

Perfect

SCRAMBLED EGGS Move over, poachies. The ever-present alternative egg option is about to take centre stage. Consider your morning protein hit sorted WORDS

MARTHA HAYES

SIMPLY THE PESTO Serves 2 | 720 cals | 11g sat fat | 4g sugar | 15 mins 100g pine nuts

ow do you like your eggs in the morning? Well, since poached-on-the-go became a thing, we’d forgotten just how great old-school scrambled eggs can be – creamy, comforting and still low on the calories. Big thanks to the team at ﬂexitarian-friendly London restaurant Ethos (ethosfoods.com) for the highly inventive reminder. So whether it’s your post-gym, pre-work protein ﬁx or your lazy Sunday morning, spread-it-on-sourdough brunch, here are 10 ways to do scrambled in style. Key to success: the secret is scrambled Digestion-aiding Immunity-enhancing

Anti-ageing

1 tsp light brown miso paste

wasabi powder

Energy-lifting

½ tbsp olive oil

¼ tbsp

5 plum tomatoes

1 pak choi, sliced

1 chilli, deseeded

W O M E N ’ S H E A LT H

bunch coriander

April 2016

½ red onion

½ tbsp extra-virgin olive oil

½ tbsp balsamic vinegar

Beat the eggs with the miso paste and wasabi powder. Drizzle the olive oil into a frying pan set over a medium heat and pour in the egg mixture; cook to your liking. Push the egg to one side of the pan and use the other side to wilt the pak choi. Load it up to serve and top with your greens of choice. Egg it on: Love the kick of wasabi? Your dentist will love it, too. It contains phytochemicals called isothiocyanates, which stop bacteria sticking to teeth*. Tell the woman to put the drill down.

5 fresh basil leaves

50ml extra-virgin olive oil

powder

1 red pepper

balsamic vinegar

½ tbsp lemon 1 tbsp wheatgrass

½ red onion

15ml olive oil

10ml

3 eggs

Make your pesto by whizzing the pine nuts, basil, lemon juice, olive oil and wheatgrass in a blender. Next up, do the salsa: dice the pepper and onion, mix, and splash with the vinegar and olive oil. Set aside. Whisk the eggs and pesto, and fry in a lightly oiled pan. Season, garnish with the salsa and serve. Egg it on: Pine nuts contain appetite-suppressing pinolenic acid*, which should negate the need for second breakfasting come 11am.

SKIN-SAVING SALSA Serves 2 | 150 cals | 2.5g sat fat | 6g sugar | 10 mins

greens, to garnish

58 |

Skin-saving

WASABI HAVIN’ YOU Serves 2 | 120 cals | 2.5g sat fat | 1g sugar | 4 mins 3 eggs

Bone friendly

juice

3 eggs

Finely chop the tomatoes, coriander, onion and chilli. Mix in a bowl with oil and balsamic vinegar and set aside. Whisk your eggs and cook in a heated frying pan with a splash of oil. Season to taste. Fork at the ready… Place in a bowl and top with the salsa and whatever garnish you fancy. Egg it on: Cineole, a component of the essential oil found in fresh coriander, has antibacterial and antifungal properties for the skin. And it’s better than eating Savlon, obviously.

MUMBAI SPICE SAUCEPOT Serves 2 | 370 cals | 6g sat fat | 7g sugar | 5 mins 1 medium onion, ﬁnely chopped

2 tbsp vegetable oil

2 medium tomatoes, ﬁnely chopped ﬁnely sliced chilli powder

3 green chillies,

2 tsp garlic and ginger paste ½ tsp turmeric

4 eggs

1 tsp red 2 tsp butter

5g coriander leaves, chopped

Fry the onion in the oil, add the tomatoes, chillies and paste; stir until fragrant. Add the chilli powder and turmeric, reduce the heat and pour in the eggs, whisked and seasoned. As it curdles, turn up the heat and stir to cook. Add half the butter and coriander; serve right away, garnished with the rest. Egg it on: Ginger and garlic are both aphrodisiacs, so you’ll be horny, not hungry. Ideal. womenshealthmag.co.uk

WELL OEUF

YOU MEXI-CAN LOOK YOUNGER Serves 2 | 450 cals | 15g sat fat | 5g sugar | 15 mins 1 wholemeal tortilla, in bite-size pieces ¼ tsp paprika

low-fat crème fraîche

½ green pepper, chopped deseeded, chopped Cheddar, grated

4 eggs

3 tbsp

½ onion, chopped

1 tbsp olive oil

1 jalapeño,

1 tomato, deseeded, chopped small bunch coriander, chopped

8 PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. RAMEKINS BY DENBY. NUTRITIONAL INFORMATION IS PER SERVING. NUTRITIONAL ANALYSIS BY NATANYA SPIES. *SOURCES: LIPIDS IN HEALTH AND DISEASE, LEEDS BECKETT UNIVERSITY, BIOFACTORS, LAVAL UNIVERSITY

RICOTTA GET STRONGER Serves 2 | 140 cals | 5g sat fat | 3g sugar | 5 mins 2 eggs

splash olive or coconut oil

handful baby spinach

FEELING-FINE TOMATO & THYME Serves 2 | 170 cals | 4g sat fat | 1g sugar | 2 hrs 5 mins

110g ricotta

3 eggs

and amaranth sprouts, to garnish

ALL-WHITE-NOW SKINNY SCRAMBLE Serves 2 | 240 cals | 2g sat fat | 0g sugar | 4 mins 2 tbsp olive oil

½ tsp dried rosemary

8 egg whites

½ tsp dried

½ tsp dried oregano

amaranth sprouts, to garnish

Fry the garlic in oil over a medium heat until lightly browned. Add the herbs and egg whites. Season and stir, taking off the heat when the whites are 80% cooked (they’ll carry on cooking before you serve). Garnish with amaranth sprouts. Egg it on: Don’t get eggy – you won’t lose all the goodness with just the whites. They’re still a good source of choline, a nutrient in the B vitamin family, which has anti-inﬂammatory properties to slow down brain ageing. And that’s no yolk. womenshealthmag.co.uk

bunch fresh thyme

½ tbsp olive oil

Gently whisk the eggs, season and pour into a lightly oiled frying pan set over a medium heat. Carefully fold in the ricotta and, as it all starts to cook, add the baby spinach leaves. Once the spinach has wilted and the eggs are done, you’re ready to serve. Garnish and chow down. Egg it on: Eat your sprouts. Often found lurking in your chop suey, mung bean sprouts are packed with vitamin K, which supports healthy blood clotting and nourishes your bone tissue.

If you don’t fancy getting up in time for the dawn chorus, slow-roast your tomatoes the night before. Chop them in half, spread on a baking tray, sprinkle with thyme, salt and a dash of olive oil, then transfer to a 60°C oven for 2 hours. Then the next morning, whisk the eggs and cook, before serving with the tomatoes and a handful of cheese. Egg it on: A bunch of thyme a day keeps bacteria away. It’s even thought that this wonder herb could be used to treat acne one day*. Watch this space.

2 tbsp garlic, chopped

5 cherry tomatoes

20g handful vegetarian Parmesan cheese

mung bean sprouts, greens

60g

First bake the tortilla pieces at 180°C until golden (about 10 mins). Set aside. Whisk the eggs, crème fraîche and paprika in a bowl; season. Fry the onion and pepper in oil for 5 mins; stir in the jalapeño, tomato and tortilla chips. Reduce the heat; fold in the egg and cook. Top with cheese and coriander. Egg it on: Paprika is rich in beta-carotene, which converts to anti-ageing vitamin A, so be generous.

parsley

TO-FUEL THE VEGANS Serves 2 | 260 cals | 2.5g sat fat | 5g sugar | 15 mins 1 small red onion, diced garlic, crushed 15 mins

2 tbsp olive oil

1 tbsp lemon juice

2 cloves

3 eggs

1 tsp turmeric

10ml buttermilk

maple syrup for drizzling

(depending on whether you’re sweet enough)

400g pack extra-ﬁrm tofu, pressed for

1 red bell pepper, diced

ﬁnely chopped

BUILD-ME-UP BUTTERMILK & MAPLE Serves 2 | 200 cals | 4.5g sat fat | 21g sugar | 4 mins

2 tbsp soy sauce

coconut oil

5g fresh parsley,

pinch cinnamon

½ tbsp

handful walnuts

Beat the eggs and buttermilk with a splash of maple syrup and a pinch of salt. Heat the coconut oil in a pan and add the egg mix. Top with a pinch of cinnamon, some walnuts and more maple syrup. Quite frankly, who needs pancakes? Egg it on: A drizzle of maple syrup on your brekkie may build up your defences: its high levels of polyphenols, which function as antioxidants, could prevent inﬂammatory diseases such as osteoporosis, as well as cancer and Alzheimer’s*.

2-3 spring onions, chopped

Sauté the onion in oil for 5 mins, then add the garlic. After 1 min, crumble in the tofu with the pepper, soy sauce, lemon and turmeric. Cook for 5 mins until the pepper is semi-crisp. Take off the heat and fold in the parsley and onion. Now eat. Egg it on: Vegans rejoice – you can scramble, too! Tofu is a great source of bone-building calcium. Go organic to avoid GMOs – natural is worth paying for.

April 2016

W O M E N ’ S H E A LT H

SWEET LIKE CHOCOLATE WTF do you do with …

RAW CACAO

BUTTER

PHOTOGRAPHY: LISA LINDER. NUTRITIONAL INFORMATION IS PER SERVING. NUTRITIONAL ANALYSIS BY NATANYA SPIES. †HOLLANDANDBARRETT.COM; UK.LUSH.COM; THERAWCHOCOLATECOMPANY.COM. ‡HONESTLYHEALTHYFOOD.COM

The cold-pressed by-product of the cacao bean is your healthier ticket to an Easter blowout

They say, “A little bit of what you fancy does you good.” Well, that old adage never rings truer than with chocolate, especially if you’re a dessert lover like I am. And choosing wisely means your Easter cocoa can come with Who: Natasha Corrett You’ll know her as… the genuine nutritional benefits. queen of alkaline cooking Just get your mitts on some raw and co-author of Victoria cacao butter which, when used Beckham’s favourite cookbook right, delivers a double dose of series, Honestly Healthy‡. the good stuff. By that, I mean it makes amazing chocolate treats (these definitely aren’t second-rate pseudo-chocolate substitutes) and it does your body some good in the process. Cacao butter is solid at room temperature and a pale whitish-yellow in colour. Instead of heating the nibs to produce a butter, the raw version is made by cold-pressing cacao beans to separate the creamy fat from the powdery solids. The result? Its natural probiotic content remains intact, prompting healthier gut flora to stimulate the immune system and enhance digestion. Plus, it contains more fibre, more omegas 6 and 9 and more antioxidants than your average bar. It has plenty of uses – add rich, deep flavour to stews by substituting it for olive, coconut or rapeseed oils, use it to bind homemade protein balls or bars, or even add a chunk to your bath to soothe dry, irritated skin. I blend a little cacao butter directly into nut milks and protein drinks for a quick cocoa hit. For a more indulgent option, add it to raw desserts like these delicious chocolate coconut orange creams. They’re as nourishing as they are moreish (almost), and so satisfying you’ll be happy to skip those regular foil-wrapped sugar grenades. Go on, Easter Bunny, hop along now. womenshealthmag.co.uk

Raw chocolate coconut orange creams Serves: 18-20 | 155 cals | 5g sat fat | 18g sugar | Ready in 35 mins

For the ﬁlling: 40g cashews 45g coconut cream 1 tbsp orange essence 1 tbsp sugared agave or xylitol 1 tsp desiccated coconut For the chocolate: 120g raw cacao butter 6 tbsp cacao powder 3 tbsp coconut blossom syrup 4 tsp orange essence pinch salt Method: 1. First, the ﬁlling: soak the nuts in water for 30 mins. Drain, then blend with the coconut cream, orange essence and chosen sweetener. 2. Fold in the desiccated coconut and spoon into a shallow bowl; pop it in the freezer while you make the chocolate.

3. Melt the raw cacao butter in a bowl over a pan of boiling water. Once melted, pour into another bowl with the cacao powder, syrup, orange essence and salt, then whisk. 4. Grab an ice cube mould; spoon in chocolate to fill ⅓ of the way up each square. Set in the freezer for 5 mins. 5. Take the filling and chocolate moulds out of the freezer. Spoon the filling on top of the chocolate base, then return to the freezer for 5 mins. 6. Repeat step 4 to add a second layer of chocolate, then return to the freezer for 5 mins. Store in the fridge. Feel free to eat them all at once.

CACAO BUTTER, THREE WAYS

Cacao butter

Bath bomb

Chocolate bar

Get your dessert on – this is the good stuff. Choc Chick Organic Cacao Butter, £4.99, Holland & Barrett†

Bathe your skin in buttery softness that smells good enough to eat. Butterball Bath Bomb, £2.65, Lush†

Reﬁned, sugar free and great on the go. Orange Raw Chocolate with Xylitol, 99p, The Raw Chocolate Company†

April 2016

W O M E N ’ S H E A LT H

PROMOTION

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PHOTOGRAPHY: GETTY IMAGES

A LIGHTER way to LIVE Nobody panic, but everything you believed about weight loss may be nonsense. Good news: we’ve separated the psychological wheat from the chaff Lighten up

womenshealthmag.co.uk

WORDS

MARIA LALLY

April 2016

W O M E N ’ S H E A LT H

peak to a seasoned dieter and no doubt they’ll effortlessly reel off the established principles associated with losing weight. And yet, despite knowing we need to eat more vegetables, up our protein, while easing off the cakes and booze, many of us still struggle to shift excess weight. So, what gives? “Losing weight is largely down to mindset,” says clinical psychologist Dr Lisa Orban, who deals with emotional eating issues. “So while we know what to eat, and what not to eat, emotional triggers like stress, boredom or ingrained habits cause us to overeat, or consume the wrong things. But there’s a new wave of thinking that suggests tiny tweaks to our mindset might be more useful for losing weight and maintaining the results, rather than changing what we actually eat.” Welcome to the new rules of dieting…

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Out with the old: Weekly weigh-ins In with the new: Daily monitoring Sure, a weekly weigh-in that charts the pounds that are dropping off can elicit killer feelings of accomplishment, but how helpful is it to your overall results? Not as valuable as monitoring your weight loss daily is the surprising news. While we’ve always been told that getting OCD about the scales is a bad idea, a study from the University of Manchester found the more frequently people monitored their weight using digital weighing scales, the more pounds they shed over 12 months. Dr Matthew Sperrin, who led the study, believes frequently weighing yourself allows you to track the positive – and negative – effects of dieting behaviours more closely. That said, if you do weigh yourself daily, heed the old advice of sticking to the same time of day to minimise ﬂuctuations. “Eating, toilet visits and your menstrual cycle can make a difference,” says Orban. In other words – defecate, don’t ﬂuctuate.

womenshealthmag.co.uk

MIND OVER FATTER

Out with the old: Bad foods are a no-go In with the new: Rewrite your rhetoric Those scare-mongering headlines about eating too much sugar aren’t doing your diet any favours. Researchers from Arizona State University in the US recently found we’re more likely to make unhealthy food choices when we’ve been warned not to. For the study, participants were given positive, negative and neutral messages about foods before being offered them; those who were warned off sugar-laden puddings ate 39% more of them than individuals who received positive or neutral messages.

“Messages from the food police are making unhealthy food more enticing”

Lead researcher Nguyen Pham believes the ﬁndings suggest dieters, like teenagers, are prone to rebellion: “Rather than leading dieters to make healthier choices, messages from the food police are making unhealthy foods even more enticing.” Amelia Freer, author of Eat. Nourish. Glow, says: “Don’t label food as good or bad.” She adds: “If you see salad as ‘good’ and chips as ‘bad’ you’re reinforcing the idea that salad is virtuous, but boring and disciplined. Chips, however, will become alluring.”

Out with the old: Overhaul everything In with the new: Little tweaks, big results You know the drill: when you embark on a new diet, you often throw the baby out with the bathwater – except our brains don’t respond so well to that. “Fad diets require drastic changes to our daily eating habits, which only increase the likelihood of gaining back the weight when we return to our old ways,” says Orban. “Instead, identify lots of small changes and do them every day, so they become habits.” Sir Cary Cooper, a professor of psychology and health from the University of Manchester says: “Habit stacking tends to be more successful than making one huge change.” He adds: “Big goals are overwhelming. But you’re more likely to stick to small, easy changes and the conﬁdence boost you get from successfully making a small change often leads to another.” Professor Peter Rogers, a nutritional psychologist at the University of Bristol agrees: “Micro-changes are useful when trying to lose weight. So go from two sugars in your tea to one, then none. Think about your food weaknesses and make one small change after another.” A University College London study says it takes two months to form a new habit. So adapt slowly for long-term wins.

Let there be lite

womenshealthmag.co.uk

April 2016

W O M E N ’ S H E A LT H

MIND OVER FATTER

Out with the old: To falter is to fail In with the new: Take a break We’re only just getting our heads around the fact that weight loss isn’t all about the calories. Now it’s time to embrace the latest thinking that the occasional spell of overeating doesn’t always mean the end of a good run. University of Sydney research found obese mice that were fed a consistent amount of daily calories shed less weight than those given the same number of calories for ﬁve or six consecutive days, followed by unrestricted intake for up to three days. “Despite the traditional belief that any

instance of overeating can derail weight loss, our study shows that taking a break from a restricted-calorie diet could actually increase the amount of weight lost relative to the effort put in,” explains lead researcher Associate Professor Amanda Salis. “If you do find yourself sometimes eating more than you intended, it may not have any adverse effects on your overall progress, so don’t get discouraged. Just get back on the wagon and keep going.” Orban explains how this thinking fits with the idea of being flexible with the rules: “Evidence shows an ‘all or nothing’ approach is actually self-defeating and often leads to failure long term. Instead, make your goals realistic, accept there will be setbacks and meet these with self-compassion.”

Ask our expert The expert: Rosemary Ferguson Who: Harley St nutritionist, rosemary ferguson.co.uk

Q Can probiotics help you maintain a healthy weight? A Science seems to be saying yes. A study from Virginia Tech in the US found that taking probiotics could prevent the amount of weight gained when eating a high-calorie diet, while earlier research in the British Journal of Nutrition has suggested taking probiotics increases weight loss when dieting. The reason why hasn’t been pinpointed exactly, but it seems that when the gut lacks good bacteria, it inhibits the absorption of food, meaning it’s stored rather than being used as energy. So we’re left feeling lethargic, bloated and constipated. I’d advise a 30day course to up your good bacteria every six months.

Q Is intermittent fasting really good for your health? A I’m a big believer in fasting.

An ‘all or nothing’ approach is self-defeating

Energy food

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Going without regular meals for hours or days helps your body switch from burning digested food for fuel to burning stored energy. At ﬁrst your body will burn muscle, but once the body recognises a fasting pattern, it goes into ketogenesis, sparing the muscle and instead relying on ketones, a byproduct of fat. When breaking a fast, make sure to stick to low-sugar foods to avoid blood sugar spikes and stick to liquids like juices and soups to avoid placing strain on your digestive system. womenshealthmag.co.uk

DISH IT UP

The 250 calorie cut

COTTAGE PIE With spring on the horizon, you want your comfort food to be heavy on nutrition and light on your stomach. Et voila…

Who: Rob Hobson You’ll know him as… one of the UK’s foremost nutritionists and co-author of The Detox Kitchen Bible (robhobson.co.uk)

FAT FIGHTER The butter and regular beef mince in the original version add up to nearly 20g of saturated fat – almost your whole day’s allowance. My lite version sans butter and using 5% fat beef has just 6g. Look for grass-fed beef – it costs a bit more, but is a far better source of vitamin E.

SWITCHED ON

Original cottage pie

Fight fatigue by getting 50% of your RDA of iron from one portion of my lite dish. You may think it’s all in the beef, but per 100g the butter beans are actually higher. The vitamin C in the cauliﬂower will help your body absorb the iron too.

Key ingredients: Minced beef, potatoes, butter Cals: 740 Sat fat: 20g

DREAM ON Swapping potato for cauliflower and butter beans doubles the fibre content to 20g per serving – two-thirds of your daily intake. Surprising fact: a Columbia University study found fibre ups your slow-wave sleep time (when body and mind are fully at rest).

Lite cottage pie Key ingredients: Minced beef (5% fat), cauliﬂower, butter beans Cals: 450 Sat fat: 6g

PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. FOOD STYLING: DARA SUTIN

EASY PEASY Get into the habit of adding another handful of vegetables to your dish. I’ve put peas into this pie to provide 15% of your RDA of folate, which is used to make healthy red blood cells. It’s especially important in the ﬁrst three months of pregnancy, FYI.

GOOD TO GLOW Cauliﬂower is one of the richest sources of vitamin C, and a single serving of my lite pie provides a whopping 90% of your RDA, compared with just 55% in the original. It will boost your collagen levels and hoover up free radicals to keep your skin and joints healthy.

womenshealthmag.co.uk

Ingredients Serves 4: 1 tbsp extra-virgin olive oil • 1 onion, chopped • 2 garlic cloves, chopped • 2 carrots, chopped • 500g minced beef (5% fat) • 400g tinned chopped tomatoes • 2 tbsp tomato purée • 400ml beef stock (reduced sodium) • 1 tsp Worcestershire sauce • 1 tsp mixed herbs • 100g frozen peas For the topping: 1 cauliflower, broken into florets • 2 x 400g tinned butter beans • 1 garlic clove • 100ml skimmed milk • pepper • salt For the full recipe, see womenshealthmag.co.uk/ LiteCottagePie

CARB DOWN

Potatoes are not the enemy – they’re a good source of vitamin C, vitamin B6 and potassium – but if you’re trying to lose a few pounds, they’re not your friend either. My lite recipe has just 38g of carbs per serving, perfect for a low-carb diet.

April 2016

W O M E N ’ S H E A LT H

TOTAL SHRED

AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. MAKEUP: ALLY AT BARE MINERALS. HAIR: DESMOND GRUNDY AT CAROL HAYES JOANNA WEARS: SPORTS BRA, ADIDAS BY STELLA MCCARTNEY AT JD SPORT; LEGGINGS, MANUKA AT JOHN LEWIS; TRAINERS, NIKE

Fat burner’s diary

“I FOUND MYSELF… AND MY WAIST” Joanna Stewart, 27, quit a stressful job and ditched her unhappy relationship to focus on herself

THEN

Things reached an all-time low 18 months ago when there wasn’t anything about my 12st ﬁgure I didn’t hate. My nine-year relationship was breaking down and my job as an area manager for a cosmetics brand was taking over my life. Ready meals became staples and my weight spiralled out of control. I began hoisting myself into size-16 jeans. One week in August 2014, I cried every day. Life’s pressures got to me, I hated the way I looked I handed in my notice, split and I snapped. with my boyfriend and took a

HOW

year out of my life to get healthy. I saw a PT once a week and trained at the gym twice a day. At first, I did cardio to strip excess fat, but then the focus shifted to weights. I replaced ready meals with protein-packed meals (think oats, egg whites, chicken, protein shakes) to fuel my training. Within the first four weeks, my clothes started to feel looser and my skin glowed. In six The weight has stayed off and months, I shifted 2st. I feel great. These days I slot in exercise before and after my job as a school administrator. I’ll do cardio in the mornings while, in the evenings, I’ll do 70kg deadlifts next to the guys. And my new-found love of the gym has paid off twice: I met my PT boyfriend Adam there. I still stick to a FITSPIRATION What helps Joanna stay on track… healthy diet, but I’ll have cheat days. I’ve grown into a confident, toned size 10, learning to love my bum and the trim waist that now Energy boost Soundtrack Fit kit Inspiration goes with it.

NOW

Former UFC champ Ronda Rousey because she’s not afraid to be strong.

womenshealthmag.co.uk

I’ll add oats to my protein shake for a pre-cardio energy kick.

Jay-Z and Linkin Park’s album Collision Course really revs me up.

April 2016

Printed leggings at activeinstyle.co.uk, and cool sports tops at H&M.

W O M E N ’ S H E A LT H

GOOD

LOOKS

S I M P L E U P D AT E S , G O R G E O U S R E S U LT S

Lunar Sculpt, £80, Nike

FASHION ASSISTANT: SARRIA SAMBROOK. PROPS: BUBBLEGUMBALLOONS.CO.UK

CONTENTS p75 Weight is over We’re all about trainers that are light as a feather

p79 Print preview Work the marble-print trend from sport to street

p80 Where yeast meets west Fermented skincare hits the UK, fresh from Korea

p84 Perfect scents Fresh fragrances that signal the start of spring

LIGHT FOOTED

The streamlined kicks to make your feet more nimble, your strides longer and your body work harder STYLING

PAMELA HARRIS LEO ACKER

PHOTOGRAPHY

womenshealthmag.co.uk

April 2016

W O M E N ’ S H E A LT H

Cloudﬂyer, £130, On Gives you a barefoot running feel for take-off with a cushioned landing.

Juvenate, £72, Nike Flexible mesh upper = breathable + easy to shove in your gym bag. Win.

• Trainers don’t need to be broken in, so if they’re not comfortable from the moment you try them on, move on.

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April 2016

Fresh Foam Zante v2, £95, New Balance Dimples – actually useful when not on your thighs. In this case, they help create a natural feel for your foot.

womenshealthmag.co.uk

AIR MILES • Rotate your running shoes – a study* found it can lower injury risk by 39%. Why? Different shoes help to evenly distribute the impact forces of running. The upshot? More trainers! • Don’t put wet trainers by the radiator – it’ll destroy the adhesive. Instead, stuff with newspaper and let them dry naturally.

*SOURCE: SCANDINAVIAN JOURNAL OF MEDICINE & SCIENCE IN SPORTS

33-DFA 2, £100, Asics Stripped back to the classic tech – sleek, minimalist and stylish.

Ultra Boost, £220, Adidas by Stella McCartney Its foam pellets are like a tribe of joint-loving shock absorbers.

womenshealthmag.co.uk

SpeedForm Gemini 2, £110, Under Armour Look out for a carbon rubber heel – lightweight, but incredibly durable.

April 2016

W O M E N ’ S H E A LT H

PROMOTION

STRONG TO THE CORE Slendertone Connect and Women’s Health have teamed up to bring you a video series designed to help maximise your core potential and get the most out of your workout. MEET THE TEAM CHLOE SCUDAMORE, WOMEN’S HEALTH COMMERCIAL PARTNERSHIPS When not at WH HQ, Chloe is an avid gym goer and has her sights set on gaining her PB at her next marathon.

YOUR WORKOUT With winter defrosting, we can’t help but think of the British summer ahead. Take the small steps now to make a big difference over time, so you’ll feel stronger and more conﬁdent when the sun ﬁnally does shine

one are the days when quick-fix fitness solutions dominated mainstream media. Recent years have seen a rising nationwide dedication to long-term healthy living. In fact, exercise is now so central to our daily lives that today’s leading fashion and lifestyle accessories double as fitness trackers. Now Slendertone Connect introduces a new breed of wearable tech. To inspire your journey to stronger abs, the new Connect belt comes with an intuitive app that provides personalised feedback and rewards you for the frequency, intensity and time allocated to your core workout. Plus you can collect Slendertone F.I.T. points as you train. Get proven results* combined with plenty of motivation along the way. Genius! To see how you can supercharge your workout, watch our instructional videos at: womenshealthmag.co.uk/ superchargeworkouts

SIP YOUR VITAMINS

HOW Insights and support from a leading expert in the UK ﬁtness industry WHY Because stronger abs are the starting point to long-term ﬁtness success

Juicing removes the fibre content of fruit and vegetables for a more potent and rapidly absorbed blast of vitamins. WH rounds up the four seasonal spring ingredients you need to be juicing for all they’re worth… Kale/ A killer kale juice will up your lifespan with a mega boost in heart-healthy vitamin K. Cucumber/ Swap those acidic oranges for calming cucumber juice and enhance your immunity with its powerful dose of vitamin C to stay healthy.

WHAT Workout videos, technique tips and advice designed to supercharge your core

The predicted rise in wearable technology in the ﬁve years leading to 2018, as more exercisers feel stronger with the help of digital feedback SOURCE: STATISTA

Carrots/ Ideal after a tough weights session, the folate in carrot juice helps to repair cells and tissues in the body. Cauliﬂower/ Spring is high season for calcium-rich cauliﬂower, which boosts bone density to keep you strong and injury-free throughout the whole year.

Now you can revolutionise your core workout with Slendertone Connect Abs – the smart way to tone. Visit slendertone.com/connect

*FIRMER, STRONGER ABS FROM FOUR WEEKS OF SLENDERTONE-ASSISTED WORKOUTS. DR J PORCARI, UNIVERSITY OF WISCONSIN, US

SUPERCHARGE

ADRIENNE HERBERT, PERSONAL TRAINER Former professional dancer, as well as PT and mum, Adrienne has a passion for ﬁtness. She also blogs to inspire women to lead active, healthy lifestyles. Instagram @adriennetmm

GET SHORTY

Two ways to wear

MARBLE-PRINT SHORTS Synonymous with a Kardashian kitchen, yes, but also the print to style out this season. PT and ﬁtness blogger Adrienne Herbert shows you how to do marble right

…to street

STYLING: PAMELA HARRIS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. HAIR & MAKE-UP: GIGI HAMMOND AT UNTITLED ARTISTS

From sport… Planning to wear your shorts for serious workouts? Then put them through their paces in the changing room. A few squats or knee raises will be enough to check for the dreaded ‘ride up’.

For full style marks this spring, team your shorts with a pair of lace-up heels and a relaxed, tailored jacket – great for an effortless look on a night out in the city.

Style it: • Avoid chaﬁng by wearing compression shorts underneath, or try an anti-rub roll-on such as Bodyglide (£7.99, Wiggle). • Rounded hems on shorts look feminine and will ﬂatter larger thighs, too. • Drawstring lost in your waistband? Pull it out, attach a safety pin to one end, then use the pin to guide it back through.

Style it: • A thicker, structured fabric will make it easier to transition your shorts from the track to the tiles. • Monochrome marble is easy to style up out of the gym – keep it chic with a colour-block top. • Team your shorts with a jacket that falls just below the hipline to help give the illusion of a slimmer, longer lower half.

ADRIENNE WEARS...

• Sports bra, £14.99, H&M • Trainers, £140, Nike

womenshealthmag.co.uk

Shorts, £45, Zoe Karssen “The subtle pattern on these shorts makes them extra versatile to style up for gym and beyond.” Follow Adrienne on Instagram @adriennetmm

• Jacket, £60, Topshop • Vest, £10, Asos • Heels, £145, Senso

April 2016

W O M E N ’ S H E A LT H

SELF-PRESERVATION Kimchi and kombucha may already be staples in your salad, but they could warrant a place in your beauty bag, too. WH investigates if fermented ingredients can nourish your skin as well as your stomach WORDS

o be honest, it looked like a trend that would, at any moment, meet its untimely death. We were still struggling to spell kombucha, let alone get our heads around the fact that fermented ingredients could bring benefits to our beauty bag as well as our dinner plates. But months after first making beauty news headlines, fermented products are officially going mainstream. Brand after brand are selling their new launches on the strength of their fermented ingredients. As they seemingly provide such a myriad of benefits, we all look like slightly foolish Westerners for just cottoning on to something that’s been a feature in Asian skincare for centuries. So being the pedants we are, it’s time to dig down into the science and find out whether it’s just a fad, or something that will genuinely revolutionise our skincare. Firstly, if you haven’t been stocking up on Kilner jars and spooning kimchi into your soups for the past six months, here’s the 101. In

short, fermenting is a process whereby carbohydrates are turned into an alcohol or acid (think grapes into wine, milk into yoghurt, cabbage into sauerkraut). The handy by-product of all of this? It ramps up a host of nutritional elements to super status. In food, the focus has been on the maximising of good bacteria and all the gut-healing, immunitypromoting beneﬁts that it brings. In skincare though, that’s only part of the story. Let’s stick with the antioxidants for a second. Just as wine has more antioxidants than grape juice (the sort of fact that deserves to be put on a T-shirt), a study by the department of food and nutrition at Korea University found that fermented red ginseng had greater concentrations of antioxidants than the original, non-fermented ginseng, which increased the anti-wrinkle effects of the plant. Studies like this may well be telling Asian women what they’ve instinctively known for centuries: that fermented products are the key to younger looking skin.

Fermented products are ofﬁcially going mainstream

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April 2016

(Traditionally, rice farmers in south Asian countries used fermented rice water to wash their hair and skin). “Fermented botanicals, like chrysanthemum and dandelion are common in Asia,” says beauty expert Christine Chang, co-founder of Korean cosmetics blog Glow Recipe. Both ingredients have high antioxidant levels when fermented, because, explains biochemist Sonia Karim, “the fermentation process boosts the efficacy of the product by producing B vitamins, lactic acid, antioxidants and fatty acids.”

Heed ancient wisdom

Chang also points to another hero ingredient common in Asian beauty products: natto, which is the fermented outcome of soybeans. Postfermentation, natto contains naturally high levels of the amino acid gamma polyglutamic acid (PGA) – an acid that draws moisture into skin and keeps it there. It is more moisturising than hyaluronic acid, according to Dr Anjali Mahto,

dermatologist and British skin care spokesperson. No doubt you’ll be used to hearing about acids in skincare. Other familiar names like glycolic and salicylic are alpha hydroxy acids (AHAs) which work by ‘eating’ away the top layer of the skin to clear dead skin cells, unblock pores and increase cell turnover, helping to clear acne and pigmentation as well as reducing the appearances of ﬁne lines. “Lactic acid is one of the main by-products of fermented ingredients,” says Tariq Karim, director of Santi skin lab, which specialises in ageing skin. “It works in the same way as AHAs or retinoids to freshen and smooth the surface layers of the skin. As well as that, it also directly increases efficacy of the ingredient you are using by allowing them to penetrate the skin. You can put any active ingredient on the skin’s surface but you need it to penetrate for it to work.” And because of the very nature of fermentation – where the ingredient is broken down into smaller molecules – the nutrients are more readily

Ingredients work in the same way as AHAs

womenshealthmag.co.uk

BREWED BEAUTY

absorbed by the dermis (the layer of skin under the epidermis). This is where the biggest gains can be made if you’re after clearer, smoother skin. “Once it is under that upper layer, the ingredient is able to fulﬁl its desired role, such as plumping or hydrating,” says Karim. Studies seemingly back up the theory. In fact, another study in Korea found that when extracts of red ginseng were pickled, they were more readily absorbed by the skin than when the same ingredients were applied, without ﬁrst being fermented. And, according to Karim, the lactic acid is “very much gentler than AHAs and retinoids, so you can use them every day.” But he cautions that it does depend on the

Fermented beauty products are naturally less toxic concentration and formulation of each product and the effect it has on an individual’s skin and warns that you deﬁnitely need to wear sun cream – if you’re not already.

Gentle beauties

While there have been few studies on the effect of kombucha on the skin (unlike the gut, where it has been proven to be effective at relieving constipation and stomach problems), a L'Oréal study found that kombucha extract was “beneﬁcial to helping maintain moisture and elasticity” and was “nonirritating and non-sensitising” on the skin. Kombucha, like other fermented products, has a high concentration of acids, including lactic acid, and a high number of antioxidants.

womenshealthmag.co.uk

April 2016

YOUR DAILY DOSE The ﬁnest fermented products out there

Starskin Behind The Scenes Calming Bio-Cellulose Face Mask, £8.50 Containing a shot of fermented coconut juice, it puriﬁes and reﬁnes skin without irritation.

Murad Anti-Aging Moisturizer SPF 30, £42 Fermented kombucha has high concentrations of naturally lactic acid and locks in moisture.

Oskia Renaissance Hand & Body Cream, £34 Fermented copper stimulates cell renewal and reduces any inﬂammation to give skin a youthful appearance.

Alexandra Soveral Super Hero Rejuvenating & Plumping Potion, £95 The naturally derived hyaluronic acid from chicory root gives skin a smooth texture.

W O M E N ’ S H E A LT H

BREWED BEAUTY

FEED YOUR FACE Now your foodie fancies can extend from the kitchen to your bathroom cabinet

Ask our expert Vegan

Gluten-free

Dairy-free

Inika Pure Primer, £29.50 Your inner glow will be boosted with a burst of essential oils.

Green People Quinoa & Calendula Shower Gel, £14.95 Quinoa ups skin’s nutrient absorption to regenerate damaged skin.

Skincere Eye Serum, £14.99 Babassu helps to brighten skin, plus if you’re sensitive to dairy, this is your saviour.

Q Concealer draws attention to my spots. What’s the best way to really cover them?

It all sounds good – but cosmetic dermatologist Dr Sam Bunting cautions that while she is “intrigued” by the Korean data in particular, she wants to see clinical trials on human subjects. “We need studies based on real-life ageing humans to see whether these products can really cross the dermis and replace traditional ingredients like AHAs.” But for those who believe in fermented beauty, t hey think it really could be the future of skincare. Karim believes that “the hype about fermented products is absolutely justiﬁed” and facialist Alexandra Soveral, who specialises in organic skincare, agrees. “The fermented movement is a step back from the modern tendency to demand purely superﬁcial results from skincare,” she says. “Fermented products focus on improving the overall health of our skin at both a surface and a deeper level that other products can reach.” Now there’s an idea to raise a glass of kombucha to.

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April 2016

The expert: Bobbi Brown Who: Make-up artist, founder and CCO of Bobbi Brown Cosmetics

A Concealer was formulated to lighten and brighten the under-eye area. Using it to cover blemishes will only make them stand out more. Before you attempt to disguise any imperfections, I suggest ﬁrst applying a small amount of oil-free moisturiser to smooth out its rough surface. Next, apply foundation in the closest shade to your skin tone over the blemish and set with a light dusting of loose powder in the same colour. If you're trying to cover hyperpigmentation, you might have to use one or two shades warmer than your skin to even out complexion.

A The perfect red lip depends on your character as much as your complexion. If you’re going bold, look for blue-red if you’re fair; and if you’re olive or darker, go for an orange-red shade. A creamy, semi-matte formula is easier to maintain than a full matte lipstick. For colour without the cry for attention, use a red gloss or a stain. Never apply colour to the back of your hand, it’s nowhere near the shade of your lips. Instead, unroll the lipstick and ﬁnd the shade that looks best when held in front of your own lips without any other make-up. Harsh, yet foolproof. |

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PHOTOGRAPHY: GETTY IMAGES

Q Aside from my skin tone, what are the rules for choosing a red lipstick?

MAKES SCENTS

Perfect

SPRING SCENTS The nights are getting lighter – and so should your perfume. Treat yourself to one of these fresh, mood-enhancing fragrances WORDS EMMA GUNAVARDHANA

4 2

5 7

10 9

1/ Monsoon Rose Gold, £24 for 30ml A ﬁne balance of citrus and rose, this uplifting scent provides an instant hit of spray-on good mood. Delightful.

2/ Aerin Mediterranean Honeysuckle, £88 for 50ml A blend of honeysuckle, bergamot and grapefruit – like an Italian minibreak in a bottle.

3/ Malin & Goetz Petitgrain, £110 for 100ml This unisex scent smells zesty on a woman and sexy on a man. You knew it was good to share, right?

4/ Penhaligon’s Equinox Bloom, £90 If you like an edgier scent, this is it. Brown sugar adds a new mouth watering dimension to orange blossom and jasmine.

5/ Michael Kors Sexy Sunset, £79 for 100ml Known for creating seductive scents, this warm ﬂoral will add a bit of swagger to your spring.

6/ Calvin Klein CK2, £42 for 50ml A new gender neutral CK for the millenial generation, this has a spicy note of wasabi to tantalise the senses.

7/ Yardley London Hermina, £19.99 for 50ml A medley of lemon, black pepper and basil – all great in a pasta. Also lovely on your skin.

8/ Chloé Love Story, £65 for 50ml Chloé scents are familiarly ﬂoral but this edition has green accords, so this is its freshest incarnation yet.

9/ Jo Malone The Herb Garden, £44 for 30ml A gorgeous collection of spring’s aromas, bottled; think hedgerows, budding blooms and fragrant herbs.

10/ Marc Jacobs Daisy Dream Blush Limited Edition, £54 for 50ml An airy blend of lush ﬂorals and freshly cut grass.

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PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS

With minimal regulation and confusing qualiﬁcations, the world of nutrition is a dangerous playground. So how do we know who to turn to for advice?

LIZZIE POOK

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FACT OR FICTION NUTRITION

Tangerine dream

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appointments in plastic offices, ‘expert’ is an increasingly elastic concept. Neigher a framed qualiﬁcation nor the size of an Instagram following is a deﬁnitive marker of expertise. The nutrition industry is in fact a blurry conglomerate, largely unregulated. Which leaves those who are easily swayed at risk of leaving their eating habits in the hands of foodie enthusiasts rather than nutritional experts. So to what efforts are the people who proffer advice going to learn their trade. And who should we be trusting?

he plush town house, flanked by equally impressive Georgian terraces, wouldn’t look out of place on London’s Harley Street such is its imposing aura of authority and opulence. A small gold plaque by the door reads ‘nutritional therapy’ and keenly intelligent, health-conscious customers visit the nutritionist inside to expertly guide them away from poor eating habits and towards an impeccable diet. Within her office, there are bookshelves lined with nutritional tomes and on the walls you’ll find framed diplomas and industry association memberships. The woman listens to what her patients have to say, nods her head sagely and then imparts words of dietary wisdom. They follow her advice without question, down to every grain and every juice, with confidence in her merits. But what if they knew she’d qualified for this role, and garnered those qualifications, in less than two weeks?

Clued in

Emer Delaney, registered dietitian and spokesperson for the British Dietetic Association, questions the vast number of nutrition-related courses now on offer, and what it means for industry standards. “Being a registered dietitian or nutritionist used to be a select profession, with practising therapists having completed excellent nutrition undergraduate and masters degrees,” she says. “Now, though, there are so many courses and diplomas open to everyone, it’s diluting the quality of the industry as a whole, especially because they’re willing to offer advice that isn’t backed by science.” A simple search for nutrition courses on Google immediately throws up streams of inperson and online courses offering curriculums of macronutrients, vitamins and superfoods.

We’re in the throes of a cultural U-turn, an almighty shift from fad diets and ‘one size ﬁts all’ nutritional rules to eating for health and bespoke regimens. And, as we’re emboldened to be more discerning about what makes it onto our plates and into our bodies, we want to know we’re doing it right. Which is where the experts come in. Only in the brave new world of nutrition, where we seek out free advice on our social media feeds, alongside our paid-for

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One of the most popular training methods for wannabe nutrition experts is a year-long correspondence course run by the NYC-based Institute for Integrative Nutrition. Costing about £4,150, the online programme – which Pippa Middleton is said to be currently working her way through – is licensed by the New York State Education Department and has expanded to 60,000 students and graduates. It includes videos, group discussions and written assignments and, at certain US universities, can count towards an undergraduate or master’s degree, as well as qualifying each successful graduate to describe themselves as an ‘integrative nutrition health coach’ around the world. But registered dietitian Rosie Saunt is not convinced. While nobody is questioning the quality of what they do teach – it’s what they don’t teach that concerns Saunt. “This course doesn’t meet the rigorous requirements needed to become a registered nutritionist or registered dietitian,” she says. “I couldn’t recommend it as it misses out detailed biochemistry and physiology.” But a year suddenly seems incredibly substantial when digging deeper into other courses on offer. One school that appears high up on your average Google search promises a level 5 professional diploma in nutritional studies for just £179 – as long as you score big on the series of quizzes and multiple choice questions they proffer as assessment. Another online school boasts that after completing 80 hours of study, which can be undertaken in “as little as two weeks”, you’ll be able to market yourself as a “qualiﬁed nutrition consultant” and set up your own practice. You could complete either, call yourself a nutritional therapist, and no one could correct you. Saunt recalls almost being lured in by a quick-ﬁx course herself. “I remember coming across a course on Groupon that cost just £59 to become a nutritional therapist,” she says. “But they didn’t ask for any science A levels and the course could be completed as quickly as you liked, so I knew it couldn’t possibly teach me everything I needed to know to practise accurately.”

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FACT OR FICTION NUTRITION You say ‘tomato’, I say ‘Bloody Mary’

TEST THEIR METTLE What to look for when you’re choosing a wellness expert

Personal trainer The person overseeing your planks must hold a level 2 diploma in health, ﬁtness and exercise instruction.

Yoga teacher Find an instructor registered with the Complementary & Natural Healthcare Council.

Physiotherapist Look for someone registered as a member of the Health & Care Professions Council.

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Fantasy food

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FACT OR FICTION NUTRITION

That’s not to say online qualiﬁcations are a poor option by default; the Institute for Optimum Nutrition offers one of the most comprehensive nutrition courses on the internet. Its Nutritional Therapy Diploma Course is a three-year part-time course that requires students to hold A levels (or the recognised equivalent) in biology and chemistry and includes learning modules on biochemistry and physiology, the role of diet in disease and the healing and therapeutic effects of nutrients. It’s also fully accredited by the British Association for Applied Nutrition & Nutritional Therapy (BANT).

Lapping it up

The stratospheric rise of the wellness blogosphere has muddied the industry’s waters further. As shots of quinoa porridge and gourmet omelettes have ﬁlled Instagram feeds globally, there’s now a growing band of healthy foodies whose own dietary rules are considered public directives. It seems that within the realm of social media, a merry band of fans and followers has fast become synonymous with a certain level of authority, but when it comes to nutrition, we should all be a little more wary of presuming that’s the case – possessing the skills necessary to create a beautiful salad platter and pen a bestselling recipe book doesn’t necessarily go hand in hand with any solid nutritional qualiﬁcations. Here’s the awkward thing though – the issue is more us than them. Just because we’re impressed by a well-intentioned foodie with a penchant for Anthropologie crockery and chia seeds doesn’t mean we should elevate them to nutritionalguru status. This misstep, according to psychologist Graham Jones who specialises in online behaviour, stems from our innate

tendency to heed advice from those just like us. “From an evolutionary perspective, we’ve learned to form social, reciprocal links with others that share common beliefs and behaviours – it’s what keeps society ticking over – and that means we’re much more easily swayed by people we believe are our peers than authority figures like nurses, doctors and dietitians.” In short, we’re naturally more inclined to take the advice of bloggers instagramming shots of spelt bread from their own kitchen than a dietitian boasting a white coat and impressive qualifications. “It’s ironic – their professional authority creates social distance, making the information seem less valuable to the recipient, when in fact their advice should arguably carry far more weight,” explains Jones. “If they’re part of our professional body, it at least means they’re doing an accredited course and are insured to practise,” says Daniel O’Shaughnessy, a director at BANT. To be fair, let’s not entirely blame ourselves. Book publishers and product marketers, keen to capitalise on a ready-made, ready-to-buy audience, are quick to offer deals to even the most green of Insta-personalities, suggesting an expertise that’s never been proven. Indeed, many of these newly appointed wellness icons publicly acknowledge their lack of scientific training. The Hemsley sisters declare themselves ‘home cooks’ and their website footer confirms their recipes are based on personal experience, explaining “we are not qualified nutritionists, or dietitians”. Lily Simpson, founder of the Detox Kitchen, teamed up with qualified Association for

Nutrition (AfN) nutritionist Rob Hobson in order to write her bestselling cookbook The Detox Kitchen Bible. “When I started a healthy food company I knew my strength was in creating food that tasted delicious; my strength was not in explaining the science behind why those ingredients could work magic on your health,” she admits. “Just because food choices work for me doesn’t mean they’re going to work for others, so it’s not my place to convince someone that eating avocado and seeds all day long will give them perfectly glowing skin. Rob, however, has two degrees in nutrition, has studied and worked in the science of food for over 15 years and lends his knowledge to the NHS, food industry and media. By teaming with him, I was conﬁdent our advice would be accurate, responsible and science-based.”

The real deal

Unsurprisingly, as more and more practitioners pop up across social media and flood Google searches, holding vastly differing standards of qualification, it stands to reason that recognised professionals with years of training behind them are disturbed by this influx of pretenders. “There are many who style themselves as ‘diet experts’ or ‘nutrition experts’, often with multiple letters after their names, but some have nothing more to substantiate an interest in food,” says

QUESTION TIME: FIVE THINGS TO ASK YOUR EXPERT Check your food guru is up to the job with these quick-ﬁre questions from BANT’s Daniel O’Shaughnessy

Are you a member of BANT or AfN?

Do you have any clinical training?

“BANT members, for example, are insured to practise and abide by our code of conduct.”

“If a qualiﬁed nutritionist has clinical training, it means they have worked with patients.”

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How long have you been practising?

Do you specialise in any particular symptoms or disorders?

“You might prefer someone “Even for common issues with recent qualiﬁcations such as IBS, which most and the latest training nutritionists can treat, it’s or more experience.” great to have a specialist.” |

April 2016

Can you cure me?

“Nutritionists can have a great impact on a person’s life, but if they say they can cure disease, be wary.” W O M E N ’ S H E A LT H

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FACT OR FICTION NUTRITION

Aisling Pigott, a member of the British Dietetic Association. And so dietitians like Pigott often have to mop up the spills of bad diagnoses. “Many times I’ve had clients come to see me who have been told to cut out entire food groups based on allergy testing.” she says. “It isn’t evidence-based at all, but their digestive symptoms are no better and they’re still looking for answers. Patients aren’t being given appropriate guidance to ensure their diets are safe.” To a large extent, nutrition is a name game. At the most authoritative end of the spectrum, there are ‘registered dietitians’ like Pigott and her peers. To carry the title, practitioners have to complete a recognised university degree – usually BSc (Hons) in dietetics, but other science degrees are considered – or a postgraduate diploma in nutrition and dietetics and are required to register with the Health and Care Professions Council before they can attach the letters RD after their name. Nutritionists aren’t trained in clinical practice and can’t officially advise patients with personal dietary advice for foodrelated diseases or intolerances, but are qualiﬁed to provide information about

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healthy eating. A registered nutritionist with the AfN for example, must have an approved university degree or postgraduate course with an emphasis on ‘evidencebased nutrition education’ – meaning they can only make recommendations that are scientifically proven. But the title isn’t protected so it’s possible for someone to describe themselves as a nutritionist (handily missing the ‘registered’ prefix) without any legitimate training to back it up. Then there’s nutritional therapists and coaches, some of which may well have a degree, or a diploma in nutritional therapy, but as with nutritionists, anyone can award themselves the moniker. There are certain bodies that aim to separate the wheat from the chaff, such as the government approved BANT, which does require members to undergo an assessment of their qualifications, character and insurance status – practising members will need to be registered with the Complementary and Natural Healthcare Council and complete a mimimum of 30 hours of continuing professional development.

Essentially, the key is to do your own homework, and be wise of quick fixes. The hcpc-uk.org website holds a register of accredited dietitians. “Ask questions, do your own research and ask for proof,” says sports nutritionist Beau Scott, who holds a BSc in sports biomedicine and nutrition. “To be on the safe side, choose someone with at least a degree-level qualification or a course accredited by the AfN or BANT.” But it’s also worth remembering that it’s not all about those framed certificates. “Experience is equally as important as someone’s qualifications – so if you’re recommended a nutritional therapist who doesn’t have a masters degree but has treated 40 clients with rave results, it’s worth following up,” adds Delaney. And never be afraid to question their advice or background – if you’re so interested in the food you’re eating, you should definitely be interested in the person who’s telling you to eat it.

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PHOTOGRAPHY: GETTY IMAGES

Poms in the park

R kit K

Retro

AMELIA JEAN JONES

REVAMPED Dust off your dumbbells and roll out the rebounder. It’s time to rediscover the ﬁtness equipment that time – and you – forgot

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LET’S GET PHYSICAL

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ou might not have used your aerobic step since doing that Jane Fonda video you picked up in the dying hours of an ill-advised car boot sale. But that doesn’t mean your kit’s as obsolete as your VHS player. “It’s easy to dismiss older pieces of workout gear when something new comes along, but remember most were developed with sound reason and have stood the test of time,” says F45 Training master trainer Rob Smyth. So, by all means dismantle the ab cruncher and stick your waist twister in the charity bag, but as for the rest of that long-forgotten collection – it’s time to liberate it. “These workouts use pieces of inexpensive kit that allow you to work your body harder to improve strength, balance and muscle tone,” says Smyth. Each three-move routine uses full body moves that focus on working a speciﬁc area. All of them will burn fat and help you tone up, but some are cardio-based whereas others focus on strength. The plan? Check out the tags and mix ‘Fat Burn’ with ‘Get Lean’ to create a bespoke workout to suit your kit, your time and your goals. Bonus points if you rock leg warmers while you’re at it. 98 |

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Don’t get your hoops up

Unless otherwise stated, do 20 reps of each of these moves twice, with a 10-second rest in between. Do the whole workout twice and mix and match sets.

THE KIT:

Fat Burn

AEROBIC STEP The focus: Leg leaning

SUPER BURPEE a) Start with your hands on the step in a high plank, lower into a press-up before jumping your feet towards the step. b) Stand and propel your body upwards into a tuck jump, land and return to the plank position. womenshealthmag.co.uk

LET’S GET PHYSICAL

EQUIP YOURSELF

Get Lean

Build your own home gym now:

THE KIT:

DOMYOS ESSENTIAL STEP

Focus: Arm-and-shoulder sculpting

HAND WEIGHTS

£17.99, decathlon.co.uk

REEBOK 2KG SOFTGRIP HAND WEIGHTS £29.95, johnlewis.com

WOMEN’S HEALTH BODYWORKS SKIPPING ROPE £9.99, argos.co.uk

BODY SCULPTURE MINI TRAMPOLINE £27, very.co.uk

HEAVY PUNCHES a) Standing slightly wider than hip-width apart with knees slightly bent, hold your weights just above shoulder level with elbows tucked into your body. b) Alternate punching with each arm (two punches per rep) with arm fully extended. Pow.

WOMEN’S HEALTH BODYWORKS GYM BALL

ARM CIRCLES a) Standing with a weight in each hand, arms out to the side in line with your shoulders, move your arms in small forward circles. b) Repeat, reversing your circles.

£12.99, argos.co.uk

3 WEIGHTED SIT-UPS

a) Lie on your back with knees bent, arms straight up above you, holding the weights. b) Crunch up, so your shoulder blades lift off the ﬂoor, and hold for 5 secs before returning to the start position. Try to enjoy that burn in your core.

STEP SQUAT

SIDE SHUFFLE

a) Stand in front of the step with your feet hip-width apart, then lower into a deep squat. b) From there, jump onto the step landing in a squat. Jump back down to squat to ﬁnish the move. Readjust your leg warmers.

a) Standing to the left of the step, place your right foot on top and lower into a squat. b) Now push off your left foot and shift your weight to place it on the step while stepping your right foot on the ﬂoor into a squat.

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THE KIT:

Fat Burn

SKIPPING ROPE

Focus: Waist whittling/belly busting

1 SIDE SKIP a) As you skip, jump up high with both feet, landing as far to the left as you can. b) Then jump as high as you can, landing on the right. Do 20 times each side. It’s more fun when accompanied by Kenny Loggins’s Footloose.

MOUNTAIN CLIMBER JUMP a) Place your rope on the ﬂoor in front of you, then get in a high plank above it. Look at it with love. b) Do 20 mountain climbers – aiming to touch the rope with your toe each time. Stand and jump over the rope to face the opposite direction and repeat the move.

RETRO FITSPO Old-school advice that remains timeless

3 HEEL FLICK a) While skipping, hop from one leg to the other. Basic. b) Flick your heels up so that you strike your bum with each hop.

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JACK LALANNE

THE GREEN GODDESS

RICHARD SIMMONS

“Your body works for you.” Same can’t be said for your shirt, Jack.

“Wake up and shape up.” Diana Moran – not afraid of eyeshadow.

“All it takes is desire and will.” And, apparently, Leo Sayer’s hair.

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LET’S GET PHYSICAL

THE KIT:

Get Lean

SWISS BALL

Focus: Core crunching

Rest period

KNEE TUCKS

ROLL OUTS

REVERSE CRUNCH

a) Hold a high plank with your hands on the ground and your feet balancing on the ball. b) Engaging your core, bring your knees into your chest, hold for 5 counts, then straighten your legs to bring the ball back to start.

a) Kneel and rest your hands, clenched together, on top of the ball. Now tense… b) Bend forwards from the knees, pushing the ball with straight arms, then use your core to pull you back to the start.

a) Lie on your back with arms out to each side and the ball between your legs. Lift your legs off the ﬂoor, squeezing the ball. b) Bring your knees in towards your chest before returning to the start position.

THE KIT:

Fat Burn

REBOUNDER

Focus: Glute lifting

JUMP ON, JUMP OFF

JUMP PUNCH

JUMPED-UP JACK

a) Stand a stride away from your rebounder. Lower into a half squat. b) Jump forward to land on the rebounder, feet shoulder width apart, in a half squat. Bounce twice, then jump backwards to the start position.

a) Stand on the rebounder and bounce 5 times. b) Bounce as high as you can and kick powerfully with your right leg. On the next jump, punch with the left arm, then repeat with the left leg and right arm. It’s sweaty work.

a) Start with your feet shoulderwidth apart then jump 3 times, extending your arms and legs to form a star. b) Jump turning 180° and repeat facing the other way. And you’re done!

MR MOTIVATOR “Everybody say, ‘Yeah!’” Waistcoat made from wrapping paper optional.

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PHOTOGRAPHY: KOSTAS AVGOULIS/FOLIO-ID.COM; ALAMY; REX FEATURES; GETTY IMAGES. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM)

Since the days of recording the Top 40 on cassette are long gone, get Jessica Skye’s workout playlist at womenshealthmag.co.uk/playlist. You download it, you know.

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SEXUAL X HEALING IS IN YOUR HANDS IT CAN RELIEVE PAIN, AID SLEEP AND EVEN ELEVATE YOUR MOOD, YET WE’RE STILL TIGHT-LIPPED ABOUT SELF-LOVE. WH EXPLORES WHETHER WE ARE ALL SITTING ON AN UNTAPPED HEALTH RESOURCE. COME JOIN US…

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PLAY MORE STRESS LESS

GEMMA ASKHAM

hould I ever have to PR my own health routine, I shall totally be going with that most ubiquitous of annoying marketing phrases: ‘three-sixty’. Because, to be fair, it is pretty ‘multiplatform’ (urgh, another one). There’s yoga (for the mind), 10 minutes of post-sleep stretching (for the spine), weekly spinning (legs), Pilates (core), a little dedicated supplement taking and juicing in more colours than Nike does Air Max (skin and insides sorted). But now, not solely for the purposes of this feature, I’m adding another wellbeing activity into the mix. And I don’t even have to get out of bed to do it. As an ever-increasing field of scientific research proposes to propel masturbation from pleasurable pastime to bona fide health habit, I’ve committed to making self-pleasure a priority. You know, for the sake of my health and all. Now, before we all write this off as the most dubious health claim since we declared a post-work pinot the elixir for a long life – let’s look at masturbation’s health credentials. “We know that orgasms – typically from masturbation, as these studies are done in labs where it’s hard to bring in partners – can improve pain tolerance and lower physiological markers of stress and anxiety,” explains Dr Tierney Lorenz, a visiting research scientist at The Kinsey Institute. She specialises in unravelling sex’s impact on immune response and has noticed a correlation that regular masturbators tend to live longer, have better cardiovascular health and lower levels of inflammation. A study published in Psychosomatic Medicine had a group of women watch a series of documentaries as well as an erotic film, during which the women were required to pleasure themselves until orgasm. The results showed a significant decline in the women’s cortisol levels – a marker of inflammation. (Interestingly, the difference in physiological response between solo orgasms and partnered ones is currently only an emerging field in sex research and, as such, there isn’t really any data or a prevailing school of thought. The general agreement, though, is that orgasms from masturbation are more consistent and subjects tend to climax faster and easier.) Which means Lorenz goes as far to “recommend thinking of masturbation as a health behaviour, just like getting to sleep on time and avoiding smoking”. While I can imagine that orgasming your way through life may well result in it being longer and healthier, I do wonder how

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Is masturbation really going to compare to popping a paracetamol?

a little alone time will fare as an on-demand health fix. For all its calming, pain-relieving credentials, is it really going to compare to popping a paracetamol or sticking on my Headspace app? The first opportunity to find out presents itself when I wake up early one Saturday morning, musty-mouthed and grappling for relief in the midst of an acute hangover. Instead of scrambling to the bathroom for water and painkillers, I stay under the duvet – and begin to venture south.

HANDS SOLO

Initially, masturbating to order feels like streaming on-demand TV: blissful moments of content, interrupted by the wrong kind of shuddering – buffering in a TV sense, or arm ache in a masturbatory one. Given that my body already feels like it’s hanging together by threads, I’m tempted to call it quits – until, ﬁve minutes before climax, I notice the ache |

womenshealthmag.co.uk

PLAY MORE STRESS LESS

HAND-TO-O COORDINATION Your pleasure-receiving preferences revealed – add these to your clit-tionary* 100 90

POPULARITY RATING IN %

81.7%

70 60 50 40

A regular pattern of the same motion (stroking or tapping), like musical rhythm.

78.1%

77.2%

Continuous circular motions around the clitoris (circles, ovals, ﬁgure of eight).

Various types of touch: warm-up, build-up, orgasm, recovery and rebuild.

Orbiting

Staging

66.8% Keeping the motion constant to build up pleasure and intensify orgasm.

66.5% Indirect stimulation of the clitoris by touching and moving the layers of skin around it.

10 0 Rhythm

*SOURCE: BASED ON RESULTS FROM A STUDY BY OMGYES

Lip service

in my arm has vanished and my head pain has dulled. By the time I hit orgasm, everything feels blissfully, miraculously, numbed. Interested in whether my orgasm-induced relief was merely a placebo effect of my elation at having achieved something that day, I contact Rutgers University professor Dr Barry Komisaruk, co-author of The Science of Orgasm. He’s devoted his career to studying MRI scans of women’s brain responses to sexual stimulation, so is well placed to conﬁrm what’s at play here neurologically. “Vaginal self-stimulation does reduce pain,” he conﬁrms. “The pain-reducing effect (analgesic) starts immediately upon pressure stimulation, increases in intensity if self stimulation feels pleasurable and is strongest

womenshealthmag.co.uk

Consistency

Layering

THE TECHNIQUE

at orgasm.” In one study, where women self-stimulated while a machine gradually compressed their ﬁngers, Komisaruk found vaginal pressure alone increased pain tolerance by 50% – rising to 100% at orgasm. Thought to facilitate childbirth, the vagina’s paracetamol-like function occurs because it blocks the release of the pain neurotransmitter (substance P) into the spinal cord. How? Say you stub your toe. “The nerve from the foot releases substance P into the spinal cord, which stimulates the relay pathway up to the brain, thereby producing a pain response,” explains Komisaruk. Stub your toe while pleasuring yourself, however, and “vaginal stimulation deactivates the nerve where it enters the spinal cord, and prevents it from releasing substance P.” It’s such a powerful pain-blocker that Komisaruk is working towards developing “a novel pain-relieving drug”. There’s a variable time frame as to how long

this orgasmic relief lasts – “minutes to hours, depending on the type of pain and individual pain sensitivity,” he says. This is not a mere hangover tool. Research by psychologist Dr Carol Rinkleib Ellison found that almost one in 10 women who reported masturbating in the previous three months did so to relieve menstrual cramps, while a German study on female migraine sufferers discovered that 70% achieved moderate or complete relief when they engaged in sexual activity during an attack. From a personal perspective, I can get on board with self-pleasure as a period-pain alleviator. As for aiding the migraines that leave me bedridden every few months, despite accounts that orgasm’s analgesic effect kicks in faster than medication, masturbating mid-attack is about as appealing

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PLAY MORE STRESS LESS as attending a laser light show and standing next to a sub-woofer. Luckily, I don’t suffer from one during the course of this experiment in order to compare.

UNDER PRESSURE

One area I am interested in exploring first hand is orgasm as stress relief. In 2014, Dr Breanne Fahs, associate professor of women and gender studies at Arizona State University, released a study on female masturbation that overrode popular stigmas by revealing some women self-pleasured daily – and purely as a release tool. “Masturbation was routine, normal, relaxing, a stress reliever,” she says. Lab-based evidence is harder to come by, simply because it hasn’t been studied in depth. While some suggest stress plummets because of oxytocin (and high levels of oxytocin correlate with lower instances of anxiety) Komisaruk says there’s only lab evidence to show that oxytocin is released at orgasm into the circulatory system (where it stimulates uterine contractions), not in the brain. While it is also “probably released into the brain, we don’t know what perceptual effects it may have on the human brain,” he says. “Nor is there research evidence as to the mechanisms by which orgasm results in relaxation or sleepiness.” In other words, we know the end result, we just don’t know how we get there. But anecdotal evidence, like that of Fahs, definitely points to the effect’s existence; 39% of Ellison’s research panel also masturbated specifically to relax. And so, one day, aggravated by workmen digging up the road, I slip into my bedroom for a solo afternoon delight. I’m worried the noise will distract me, but once down there, everything drifts away, lulling me into a calm so tranquil I can’t even recall when the drilling stopped. During yin yoga later that evening, usually my main source of meditative calm, I feel frustrated that I’m wasting 90 minutes on it when I scored my orgasmic calm in about 19.

Female masturbators have greater self-esteem and satisfaction

CAN YOU FEEL IT?

“Well, it’s not the craziest idea I’ve ever heard,” says Dr Cynthia Graham, editor-in-chief of the Journal of Sex Research and professor of sexual and reproductive health at the University of Southampton, when I propose the idea of daily scheduled masturbation as a health tool. But, above all, she sees benefits for women’s emotional health – given the stark differences in why men and women masturbate. Men are hormone driven: they start at puberty, and masturbate more when sexual activity decreases – using it as a substitute. Women are the opposite: we masturbate more when we also engage in lots of other open-minded sexual activity – suggesting it’s tied to confidence. A Journal of Sex Education and Therapy study confirmed the link, finding married female masturbators had significantly greater self-esteem and relationship satisfaction than married non-masturbators.

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It’s also why the ﬁrst thing usually addressed in sex therapy is to encourage women to masturbate. And, as someone who’s upped their masturbation game to almost schedule-interfering levels, what I have discovered is a new level of comfort, interest and excitement in my body. It’s true that masturbation science isn’t yet all-encompassing. “It’s a chicken and egg situation,” admits Lorenz. “No one will fund the research to see what the health beneﬁts of masturbation might be, so healthcare providers don’t think of it as a health behaviour, which means funders are reluctant to invest in research.” I also appreciate Fahs’ concern when she explains that promoting masturbation as a must-do health behaviour “could (paradoxically) result in women feeling pressured to masturbate to feel ‘normal’”. Which makes me think that the best principle for good health – ‘everything in moderation’ – is the perfect principle for healthy masturbation. You might not want to do it every day, but when you do, your body – and your mind – will probably thank you. In fact, even your hand won’t grumble for long. womenshealthmag.co.uk

PHOTOGRAPHY: THELICENSINGPROJECT.COM/DESIREE MATTSSON. MODEL: ANNIKEN/STARLET BY RAVENSBORG MODEL MGMT

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NEXT-GEN BEAUTY

G A D G E T. . . Think you need a professional to tackle your beauty woes? With the latest beauty tech, the power is ﬁrmly in your hands… EMMA GUNAVARDHANA

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THE HIGH-SPEED GEL MANI OLD PRO: A chemical reaction between blue or UV light and photo initiators in the gel gives your nails a shiny, hardy polish. Yours for around £25 and an hour in a salon.

eauty gadgets, once the fodder of questionable shopping channel segments, have gone legit. Our quest for results-driven beauty – you know, something that actually works – means developers have gone straight to scaling down in-clinic technology for use at home. So can going DIY with tech really give you pro results? WH puts the latest gadgets to the test.

NEW KID: Just like the salon, an at-home gel mani requires a base coat, two coats of colour and then a gel top coat, all of which need setting under a UV lamp. The Red Carpet Ready Starter Kit has simpliﬁed all that by combining the base and top coat into the colour. Paint on two layers of colour, cure

each under the UV light for 45 seconds and you’re done. EXPERT VERDICT: The 6-watt LED lamp is good, but combining three steps into one is genius. “I use it on clients in my salon as well as on shoots as it’s so easy to transport,” says celeb nail technician Imarni (imarninails.com). Though Imarni may have one thing you don’t – a steady hand to paint the perfect mani. Never mind. • Red Carpet Manicure Gel Polish Starter Kit, £65, asos.com

THE HAIR REMOVER OLD PRO: Intense Pulsed Light (IPL) with Radio Frequency (RF) is the standard salon option for permanent de-fuzzing. But half a leg can cost £550 for ﬁve sessions. NEW KID: The Iluminage Touch Permanent Hair Reduction device combines IPL and RF, to reduce hair growth by 94% in six weeks. Use once a week for seven weeks. EXPERT VERDICT: To make this safe for home use, the intensity of the laser has been lessened, but the RF make it suitable for all hair types. “It’s less painful and the ﬁnancial outlay is less,” says beautician Ira Miesnikowicz (beautifulbeautysalon.co.uk). Most importantly, lluminage Touch is the only product on the market that combines IPL and RF. • Iluminage Touch Permanent Hair Reduction, £375, boots.com

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THE MAKE-UP AIRBRUSH OLD PRO: It’s the backstage secret of TV and fashion shows. Compressed air pushes liquid make-up out in a ﬁne mist that dries quickly and covers seamlessly. Downside? A 3kg battery pack and the noise level of a tumble dryer. NEW KID: Meet the Temptu, a hand-held, cordless unit that weighs 250g (the weight of a two-weekold kitten, apparently). Pop in the foundation pod, choose the speed setting (faster for more surface coverage and slower for techniques like highlighting) and get misty. EXPERT VERDICT: It utilises the smallest air compressor possible, which is just as powerful as the airbrushes of old and the battery is much smaller. “The foundation pods are just as revolutionary,” says celebrity make-up artist Caroline Barnes. “Before you had to pour in a specialist foundation that was wasteful and messy. Now you can just change from one pod to the next. And it gives the sort of ﬁne misting that’s as good as any of the professional machines I’ve used.” • Temptu Makeup Airbrush Device, £160, uk.spacenk.com

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THE ANTI AGEING LASER OLD PRO: Book in for an anti-ageing laser treatment and you’ll probably be on the receiving end of a non-ablative fractional laser, which uses small laser beams to ﬁre heat into the skin. This causes mild damage, which has a natural side effect of getting collagen to start repair work, leaving your face plumper. NEW KID: The Tria Age Defying Laser utilises the same non-ablative fractional laser (developed by the same scientists) as the pro machines. EXPERT VERDICT: An at-home laser is never going to be as strong as one found in a clinic. Still, the Tria laser goes up to 300 microns deep into the skin, well past the dermal-epidermal junction, which is the important point for efficacy. “It’s less intense than in-clinic lasers, but the Tria is still very effective,” says dermatologist Dr Zakia Rahman. “After using it for up to 10 minutes every night for eight weeks, the results are equivalent to two or three treatments in my office.” • Tria Age-Defying Laser, £450, qvcuk.com

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THE FACE MASSAGER OLD PRO: One of those facialists with inexplicably magic fingers. While there’s not much scientific evidence to back up the beautifying benefits of facial massage, it does increase blood flow, so will have a plumping effect (albeit a temporary one).

THE PEDI TOOL

ADDITIONAL WORDS: SARAH-JANE CORFIELD-SMITH. PHOTOGRAPHY: GETTY IMAGES/SCIENCE PHOTO LIBRARY

OLD PRO: A pumice stone, a strong forearm and a determined mindset.

NEW KID: For a cutting-edge massage, try Clinique’s Sonic System. Its add-on Massaging Treatment Applicator uses sonic vibrations to stimulate the skin tissue while nodules on the head add a little extra pressure.

NEW KID: The Clarisonic Pedi is the ﬁrst sonic foot gadget, well, ever. It comes with two interchangeable heads, one for smoothing and sloughing the dead skin and the other to deep-clean your feet.

EXPERT VERDICT: ‘Sonic vibrations’ sound intriguingly impressive, but it essentially means they vibrate at such a frequency that they create a sort of secondary energy that helps remove more dirt via a facebrush (or plaque via a toothbrush). “Sonic technology energy targets the SMAS [superﬁcial muscular aponeurotic system], as well as the deeper layers of the skin,” says aesthetic surgeon Dr Benji Dhillon (phiclinic.com). Translation: deep clean, glowing complexion.

EXPERT VERDICT: Sonic technology provides an even and optimum amount of pressure so you’re not pumicing away half your foot in the process. “It is near impossible to reach every area of your foot when scrubbing yourself at home,” says nail doyenne Marian Newman. “The sonic technology in this does all the hard work for you and takes away the risk of over-buffing your skin so all you have to do is move it as evenly as possible across your feet.”

• Clinique Sonic System, £79; add-on massaging applicator, £22, clinique.co.uk

• Clarisonic Pedi System, £175, uk.spacenk.com

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EASIER TO SWA

01 If you can’t escape DOMS, which supp should you pop? A. Camomile B. Feverfew C. Ginger

C. A daily dose of ginger can reduce post-exercise muscle pain by 25%, found the University of Georgia. As well as the ability to relieve stomach upset, nausea and morning sickness, ginger contains compounds shown to curb inﬂammation, reduce oxidative stress and modulate other healing mechanisms within the body. Let your foam roller know you’ll be spending less time together.

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WHAT SUPP?

LLOW

From libido lifters to allergy alleviators, there’s a pill for everything. But do you know your ABC when it comes to vitamins A, B and C? Take our quiz to ﬁnd out if your knowledge needs supplementing

You’re already downing the liquid collagen, but what else can tackle anti-ageing from the inside? A. ALA B. AHT C. ABC A. Alpha-lipoic acid, to give it its full name, is an antioxidant that works at a cellular level to slow down ageing, safeguarding against vision-impairing cataracts and neurodegenerative disorders like Alzheimer’s. It also lowers blood sugar levels, which was shown to aid weight loss, found the American Journal of Medicine. In the director’s cut, turned out Benjamin Button was addicted.

A multi03 vitamin will compensate for that McDonald’s binge. A. True B. False B. Err, ’fraid not. Just as you can’t out-train a bad diet, you can’t out-supplement it either. Vitamin pills (alone) probably aren’t enough to improve overall health. But a review in Nutrition Journal did ﬁnd that people who use them tend to seek out wellness and live healthier lifestyles by eating a balanced diet, exercising regularly and avoiding smoking.

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04 Cobalamin is essential for your body to tick like clockwork. By what name is it better known? A. Caffeine B. Vitamin B12 C. Zinc

B. This hardworking wonder vitamin sustains your physical, emotional and mental energy. And

Nutrition Research says it’s crucial in old age for guarding against dementia and reducing your risk of a stroke. Vegans take note – it’s only naturally found in meat, ﬁsh and dairy products.

You can’t have too much beta carotene.

Too much vitamin D can be toxic. A. True B. False

A. True B. False B. It’s the nutrient that makes carrots orange, and is a powerful antioxidant, but the University of Colorado has found that over-supplementation increases your risk of lung cancer and heart disease by 20%. The government recommends taking no more than 7mg per day. Better still, glean it from natural sources, like carrots, sweet potatoes and kale.

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Calcium 06 supplements up bone strength by: A. 2% B. 20% C. 200% A. While calcium is needed for strong bones, a daily pill will only strengthen them by 2%, says the BMJ. And too much can up your risk of heart disease. Just stick to milk and tofu.

April 2016

B. Our main source of vitamin D is sunlight which, frankly, is in short supply in the UK. But the good news, according to researchers at the Mayo Clinic, is that toxicity from too much vitamin D supplementation is extremely rare. To keep your bones and teeth healthy, consider taking 25μg a day throughout the winter months.

Which of these can boost energy? A. Copper B. Magnesium C. Chromium B. If your magnesium levels are low, you’ll use more oxygen when active, meaning your body has to work harder and you’ll tire sooner, says the Journal of Nutrition. Aim for 270mg in your diet per day.

WHAT SUPP?

How much is the UK’s vitamins, minerals and supplements market worth? A. £289 million B. £389 million C. £489 million B. That’s about £6 per person, enough for three months worth of the most popular supplement – multivitamins. Vitamins B and C are popular too, while sales of plant and ﬁsh oils are dwindling, reports the Health Supplements Information Service.

Which of these nutrients can help if your libido is low? A. Fluoride B. Selenium C. Iron C. If you’re feeling as sexy as a toilet brush, then up your iron intake. A recent study in the Journal of Sexual Medicine says not getting enough of this mineral can make you feel anxious and tired – both key issues in female sexual dysfunction.

Which work traumas could vitamin B help prevent? A. Weeping silently in the toilets B. Going all Christian Bale on the mild-mannered IT man C. Pulling out your eyelashes as you wait for the printer to work All three are signs of work-related stress: if you’re feeling the strain of your 9-5, you may be lacking in B vitamins. After 90 days of supps, subjects in a study by Australia’s Swinburne University reported a 20% decrease in job-related stress. Or resign. That works wonders, too. |

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April 2016

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PHOTOGRAPHY: GETTY IMAGES; JON GORRIGAN; HEARST STUDIOS; SOPHIA SPRING PHOTOGRAPHY (SOPHIASPRING.COM)

The deﬁnitive guide to Lycra womenshealthmag.co.uk/Leggings

WHAT SUPP?

12 Natural remedies don’t come with any health risks. A. True B. False

B. Natural doesn’t always mean safe. Many herbal supplements can interfere with other medications, such as St John’s Wort, which may help lift a low mood, but can also reduce the effectiveness of the contraceptive pill. Always consult your GP ﬁrst.

What should you reach for if you’re suffering from allergies?

A. Probiotics B. Vitamin C C. Ginseng

Taking vitamin D throughout a tough training regime will help prevent…

A. Get popping the probiotics pre sneezy season; they’ve been proven to help alleviate

hay fever by Vanderbilt University, Nashville, and they may help relieve symptoms of other allergies, too. Look for lactobacillus acidophilus when supplementing.

A. Your bones from breaking B. Your muscles from aching C. Your bowels from evacuating

What’s the best way to wash down a vitamin C pill?

A. You can Radcliffe all you like, if that’s your thing: vitamin D has – as far as we’re aware – no limiting effect on your toilet habits, but according to the Journal of Foot & Ankle Surgery, by upping your bone density it can reduce the risk of stress fractures when you do high-impact exercise.

A. Green juice B. Green tea C. Black tea B. Vitamin C helps your body squeeze out green tea’s antioxidants, found Purdue University, while coffee blocks the absorption of key nutrients. |

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WHAT SUPP?

Vitamin B and folic acid are good for brain health.

A. True B. False

If you’d like to go a little Lance Armstrong without actually doing anything illegal, try…

B. These supps have long been thought to protect against memory loss in old age. But a recent study in the journal Neurology found that two years of supplementation had no positive effect on cognitive function. No need to remember this one then.

A. Dandelion root extract B. Decaffeinated green tea extract C. Grapeseed extract B. A study by Anglia Ruskin University and the University of Hertfordshire found that cyclists went 10.9% further over one hour after four weeks of taking decaffeinated green tea extract. Why? Their bodies burned more fat as fuel, preserving their glycogen reserves for a better performance.

Taking vitamin C can reduce chances of catching a cold by…

Vitamin B12 can help with your acne ﬂare-up.

A. 3% B. 30% C. 300%

A. True B. False

A. Cochrane Library analysed 72 studies and found that a vitamin C supp a day does little to keep the sniffles away, and it only reduces a cold’s duration by 8%. Spend your money on vitamin C-rich satsumas instead.

B. Step away from this vit if you’re prone to pimply skin. A study in Science Translational Medicine found that it tweaks how genes behave in facial bacteria, prompting the bacteria commonly linked to acne to start pumping out inﬂammatory molecules that can trigger a breakout. |

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WHAT SUPP?

22 A vitamin D deﬁciency has been linked to…

A. IBS B. Infertility C. Eczema

An omega-3 supplement will help you get more… A. Hot sex B. Good friends C. Sound sleep C. After four months of supplementation, children in a University of Oxford study slept for longer with fewer disturbances. The lead professor thinks the results would be the same for adults, so swallow a ﬁsh oil capsule daily and sleep like a baby.

A & B. Your body turns vitamin D into a hormone needed to produce high-quality eggs, according to a study published by the Endocrine Society. While the University of Sheffield found that 82% of IBS sufferers they tested were vitamin D deﬁcient. Trying to conceive? Go for 50μg per day. For IBS relief, try 75μg.

Cranberry juice capsules can lower your risk of urinary tract infection by how much?

C. It’s estimated that nearly two-thirds of women will suffer with a UTI, so it’s

How did you score?

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0-10 (Vit) D-List

11-19 Mid table

20+ Pill Pro(biotic)

Time to supplement your knowledge. The Health Supplement Information Service has a handy A-Z (hsis.org). Be sure to sip green tea while you browse – it will give your working memory a hand, says a University of Basel study.

Not a bad score. Your reward for effort is this titillating tip from researchers at the University of Guelph, who found that ginseng is a natural aphrodisiac and performance booster, with absolutely no negative side effects.

Is there anything more we can tell you to supp up your life? Perhaps this: Nature Communications says that glucosamine extends the lifespan of mice by almost 10% by mimicking a low-carb diet. The key to longevity.

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April 2016

WORDS: LUCY FARMER. ILLUSTRATIONS: GETTY IMAGES

worth taking precautionary measures. A BMJ study found that once you have an attack, however, cranberry juice can’t help. It’s just like your mum always said: prevention is better than cure.

A. 10% B. 15% C. 20%

Are you addicted to being

BUSY? A growing aversion to true downtime is pushing ambitious young women like you to an early burnout. And here’s the kicker – your meltdown may be entirely self-inﬂicted. Prepare for some uncomfortable reading…

VICTORIA JOY

OLIVER BURSTON

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SWITCH-OFF SHAME

Candlelit sinner

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urrently, I could do with a night off. My iPhone calendar tells me I haven’t had a single evening ‘free’ in the past ﬁve weeks. Yet, here I am, posting a shot of my #clean, #healthy, madefrom-scratch dinner at 11pm, after a barre session and a full day’s work. It’s exhausting, but strikes me as entirely necessary; I’m a freelance health editor – not to mention a homeowner, a girlfriend and a charity volunteer – and, despite it feeling like there just aren’t enough hours in the day, I continue to pack it all in, convincing myself that it pays to be visible to the right people, at the right places. My Instagram feed is a showreel of evidence for a life well lived and the idea of clearing my schedule to do, well nothing, sparks feelings I don’t quite know how to categorise. Shame? Guilt? All I know is that being still feels like I’m failing at life.

Sound familiar? Of course it does. So many of us are ﬁnding ourselves in the grip of compulsive activity, shunning the idea of downtime and cramming our days with altogether more exciting, impressive experiences. The entire concept of ‘me time’ has fallen ﬁrmly off the agenda of women across the UK, but why? And what does it mean for our overall wellbeing? Psychologist Sandi Mann, who addresses the issue in her latest book The Upside Of Downtime, released in March, explains that having nothing to do is a pastime we’ve come to actively avoid: “By embracing downtime, we perceive ourselves to be wasting that most precious of commodities – time,” she says. “As humans, we’re conditioned to be physically and mentally active, so choosing

“WE HAVE LEARNED TO ASSOCIATE BEING BUSY WITH OUR SELF-WORTH”

to undertake a passive activity, like watching TV, reading or simply looking out the window, is seen to be of no intrinsic value and we judge ourselves for not dedicating this time towards a better purpose.” It’s not so much that our opportunities for downtime have disappeared, but more that we’re snubbing the very idea of it. The concept of busyness as a badge of honour is now so widespread that it’s earned its own moniker: Superwoman Syndrome. First coined in the Eighties to describe women who wanted it all (that is, to have a successful career and fulﬁlling home life), the term is now being used by psychologists to refer to those of us who choose to be perpetually busy, often to the detriment of our own health and relationships. And – here’s the controversial bit – it is a choice, albeit at times a subconscious one.

“THE IDEA OF ‘ME TIME’ HAS FALLEN OFF OUR AGENDA”

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Recent research† conﬁrmed that although the average UK woman achieves 26 tasks a day, 80% of us don’t feel good enough – and 72% of the participants admitted this pressure to ‘achieve’ comes from the unreasonable expectations we put on ourselves, not from others. “It’s rarely the case that a partner, a friend or even a boss will tell us we’re lazy or don’t match up because we switch off our phones and watch an extra episode of Ice Road Truckers,” Mann says. “These are ideologies that we’re hammering into our own heads on a daily basis.” In terms of the bigger picture, sociologist Dr Megan Todd argues that this internal struggle is linked to a larger cultural trend: “Living in a capitalist society, we’ve learned to associate busyness with high productivity and disposable wealth, and to equate wealth with self-worth,” she says. “The inevitable outcome is that being busy becomes a marker of importance, responsibility and goodness – all qualities that are encouraged and valued.” An ideology that it seems we’ve all – myself included – taken to heart.

ARE WE MARTYRS?

As a freelance journalist, there is no start and end to my working day. My success – both financial and egotistical (professional currency is built on your number of impressive bylines) – depends on how many hours I’m willing to put in. So while the freelance life of flexible hours and a kitchen-table office sounds appealing, the reality is that if I’m not working All The Time, I feel like I’m not doing enough. Of course, technology has blurred those boundaries for my mere 9-5 friends, too – an iPhone means office life is no longer confined to working hours. But there is a difference between receiving an email at midnight and responding to that email right then and there. Of course, there are work emergencies and demanding bosses – but are we propping up those with the slightly narcissistic belief that the world will fall apart if we’re not on email to save it? “I never take a lunch break, even the thought of walking out of the office when everyone is at their desks is enough to make me feel guilty,” says financial PR Amanda Buckingham, 34. “It’s mainly because I worry what other people will

Feel the burn

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“THIS NEED TO MAKE EVEN OUR ‘ME TIME’ INSTA-WORTHY IS DAMAGING”

“I’m meltiiiiiiing!”

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think, but there is a part of me that wants to stay later than everyone else – it’s satisfying being the one person my boss can always rely on.” Not only are we all working longer hours than ever – analysis by TUC shows the number of people working excessive hours has risen by 15% since 2010 – but a 2014 survey found a staggering 96% of women experience guilt at least once a day. In fact, research published in the Spanish Journal of Psychology suggests that women are genetically biased to feel guilt at a significantly higher level than men. And we’re not just feeling the pressure to be busy, but to ensure our back-to-back plans provide tangible ticks off the to-do list or come with bragging rights. It’s not enough to walk through the door in the evening and collapse in front of the TV with a bowl of reheated leftovers, not when you could have spent that time going to see the ballet or having dinner at a restaurant ranking top in Time Out. Social media and developing technology play their part. “The more stimulation we get, the more we seek and need it – it’s basic human nature,” explains Mann. “We’re so plugged in to what’s going on around us, whether that’s an email alert about a new fitness class or a friend’s cultural days out posted on Facebook, we pursue more and more novelty and stimulation. The result is our benchmark for what counts as interesting and time-worthy has changed.” Ironically, even activities we traditionally chose as ways to relax – think baking, reading and yoga – have become bragging opportunities, as long as your brownies look as good as they do in the recipe, the novel is a Man Booker Prize winner and you can prove you’ve nailed a handstand pose atop your Liforme yoga mat. Emma Kenny, a psychologist specialising in life balance, believes this need to make our ‘me time’ Insta-worthy is all the more damaging: “Choosing to be busy is one thing, but selecting things on a purely aspirational basis is another. If even the most mundane tasks become an opportunity to present ourselves in the best light possible, when can we ever truly relax?” It’s increasingly evident that the way we perceive the value of our own time has changed significantly. But to suggest to any Type A woman juggling work, motherhood, relationships and the heady world of Instagram that we should simply regress

CHILL OUT BEFORE YOU BURN OUT If you agree with most of these statements from chartered psychologist Dr Lea Brindle, you could be desperate for some downtime… When faced with a new task, I spring immediately into action

I feel totally overwhelmed if I try to make a to-do list

Whenever people ask how I am, I bemoan my busyness

I often struggle to delegate tasks to others

If I try to relax, a new thing to do pops into my mind

I ﬁnd it hard to tell if a task is urgent or important

body’s within weeks, rest is not wasteful but necessary. Fortunately, there are many active kinds of rest – very different from the ‘passive’, unconscious rest of sleep – required for the renewal, recreation and remaking of our tissues that keeps us alive and lets us thrive.” The science backs Edlund’s theory. Researchers from Harvard Medical School investigating the beneﬁts of meditation found that following just eight weeks of practice, MRI scans of the brains of participants showed renewal of grey matter. An average of 27 minutes relaxation per day was shown to have a massive impact in the density of the amygdala, which plays a role in stress and anxiety, and the hippocampus, the part of the brain associated with self-awareness and compassion. In short, taking time out to relax doesn’t simply reduce the negative effects of chronic stress, but can make us more aware of the pressures we’re putting on ourselves to keep busy. There’s more. Mann points to her own ﬁndings that relaxation can actually increase brain function. In research for the University of Central Lancashire, she found that people who had been made to feel bored by copying numbers out of the phone book for 15 minutes came up with more creative solutions when presented with a problem than a control group who were told to solve the problem immediately. So there you go – downtime, good for body and mind. Switching off? Game on.

back to our golden days of downtime is nonsensical. We’ve convinced ourselves that wringing as much out of life as possible will make us happy – and yet, when it comes to the science, the opposite is true. By relentlessly flitting from one task to another, constantly switched on and that all-familiar guilt propelling us on to the next project, we place our bodies in a state of chronic stress. “It’s back to that old problem of the ‘fight or flight’ response being switched on continually – so our hearts, muscles and focus are all on high alert all the time,” explains Kenny. “But we’re not designed to elicit or maintain this response for long periods of time, so a constant state of busyness can take a real toll on the body, leading to high blood pressure, fatigue, muscle tension and anxiety.” And so it goes that to embrace downtime, in whatever guise works for you, really does have its upsides. As to the old adage ‘a rest is as good as a sleep’, psychiatrist and sleep expert Dr Matthew Edlund believes it bears truth. “Rest equals regeneration when it comes to the body, which is key to its survival. Since most of your heart’s cells are remade in three days, and much of your

†CARRIED OUT FOR SANCTUARY SPA’S LET GO CAMPAIGN

“EMBRACING DOWNTIME REALLY DOES HAVE ITS UPSIDES”

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I ﬁnd it hard to focus on the sensations in my body without fairly quickly thinking about something else

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WORDS: AMELIA JEAN JONES; LAUREN CLARK; AMY HOPKINSON; PAMELA HARRIS; YANINA ISKHAKOVA. PHOTOGRAPHY: ANDREAS ORTNER/FOLIO-ID.COM/TOP MODEL LENA GERCKE; GETTY IMAGES; THELICENSINGPROJECT.COM. FOOD STYLING: FRANKIE HILL

U P G R A D E

Y O U R

L I F E Worth your weight in gold

CAN YOU LOOK EXPENSIVE IN...

LOW-COST GYM KIT? Obviously in an ideal world, we’d all be bouncing around in Monreal leggings and a Canada Goose down jacket ﬁve workouts a week. Alas, life’s just not that fair, nor our payslips that fat. Still, though – with more high-street activewear lines available, the desire to get kitted out in order to lose a few pounds doesn’t equal a necessity to spend them. This little lot over the page caters for every salary bracket.

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April 2016

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VS THE BOHO PRINT CROP TOP

HIGH COST

£12.99, New Look

THE GRAPHIC LEGGINGS

£100, Mara Hoffman

HIGH STREET

£19.99, H&M

THE GREY MARL VEST

£180, Lucas Hugh

£19.50, Marks & Spencer

THE TEXTURED TRAINERS

£55, Sweaty Betty

£130, Nike

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April 2016

£30, Avon

womenshealthmag.co.uk

LIVE WELL

PUT DOWN THE IPHONE AND START...

JOURNALLING Writing. Actual pen-on-paper writing. Yep, that’s what we’re suggesting here. Granted, you think diary, you think offensively angsty Dawson’s Creek style teen. However, you should be thinking, “Oh, an on-trend, yet bona ﬁde therapeutic way to organise my thoughts.” It’s basic, but when you have six to-do lists in your head, basic is good. “It helps bring a wandering mind to the present, preventing negative thoughts that lead to a lower mood,” says psychiatrist Dr Geraldine Walford. It needn’t be a chore, according to Katie Dalebout, author of Let it Out: A Journey Through Journaling, just 20 minutes of writing a day can make a difference. Here are the prettiest notebooks* to get you jotting:

*ALL NOTEBOOKS ROUGHLY A5 IN SIZE

1. £21, Kikki K 2. £17.95, Moleskine 3. £16.95, Kate Spade 4. £34, Filofax 5. £135, Smythson

womenshealthmag.co.uk

April 2016

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EVERYONE IS BOOKING...

PB CHALLENGE BREAKS The era of the ‘ﬂy and ﬂop’ holiday is over, with Travelex statistics revealing that almost 50% of tourists are looking for an activity break. Why just return home with abs and a tan when you can squeeze a PB and a snazzy medal into your hand luggage, too?

FOR FAIR-WEATHER RUNNERS The event: 261 Women’s Marathon, half marathon and 10k Where: Palma, Majorca, Spain When: 10 April Get there: Two-and-a-half-hour ﬂight from the UK to Palma Price: Marathon, £55; half marathon, £30; 10km, £15

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April 2016

Website: 261wm.com Tester: Yanina Iskhakova,

doesn’t get you over the ﬁnish line, then nothing will.

WH contributor

STAY: SWEAT: Firstly, a moment for the city itself – which is a class act in palm-lined chic meets old-world charm. Running around it is all well and good, but make sure you book in a few extra days to spend in a haze of paella and free-pour G&Ts. Before that though, there is the 261 Women’s running event. Inspired by Kathrine Switzer – one of the ﬁrst women to run the Boston Marathon in 1967, wearing the number 261 on her bib – this is the event where you push yourself to run as far as you can among like-minded ladies (don’t worry, lads: men are free to join the race, too). The waterfront course is lined with palm trees, water stations and even has massage tents – if that

Just a few minutes from the starting line is the Puro Hotel. A far cry from the cheap sunand-sangria package deals once associated with the Majorca of old (by old, we mean the Seventies), the hotel was converted from a 14th-century palace. Outside the stone exterior has hardly changed, but inside the modern, tech-ﬁlled rooms are the perfect base from which to prepare for the big race. Think a hearty breakfast to fuel pre-race and deep-tissue massages in the spa post-race. Book: Rooms start at £115 (purohotel.com). Flights with easyJet from £100. womenshealthmag.co.uk

LIVE WELL

FOR TRI-HARDS The event: Nevis Triathlon Where: Saint Kitts and Nevis When: 12 November Get there: About a 10-hour ﬂight from London to Robert L Bradshaw International Airport, Saint Kitts, then a 10-minute water taxi to the small island Price: Nevis 73 (1000m swim, 62km cycle, 10km run), £60; Nevis 37 (500m swim, 31km cycle, 5km run), £45 Website: nevisisland.com Tester: Amy Hopkinson, Digital Editor

SWEAT: Nevis is the island for ﬁt people – the tribe of travellers that spy a 3,232ft volcano and mentally tot up the ascent time. In short, Nevis (pronounced nee-vis, not nev-is) is a huge health club: imagine diving into clear waters, cycling around the perimeter of a dormant volcano and running through the wild jungle landscape. Leave your bike at home – you don’t need the extra baggage. Rent a bike from Winston Crooke, an experienced triathlete on the island and pick his brains for tips (bikenevis.com).

of the Caribbean, complete with hammocks, cabanas and a beach bar paired with the decor of an English country manor home. If the ginger and lemongrass warm stone massage doesn’t help you relax, then the rum punch certainly will. Book: Prices at Montpelier Plantation & Beach (montpeliernevis.com) start from around £160 for per night for two people. Flights with British Airways from £672 return.

STAY: Whether you’re a

*BOSPHORUS CROSS CONTINENTAL SWIM (SWIMTREK.COM); VENICE TO ROME CYCLE (TIMEOUTDOORS.COM); MONT VENTOUX CYCLING WEEKEND (CRILLONLEBRAVE. COM/OFFER; GREAT WALL ULTRA TRAIL (209EVENTS.COM); ATHENS MARATHON (ATHENSMARATHON.COM)

seasoned triathlete or it’s your ﬁrst time, luxury lodgings at Montpelier Plantation & Beach will help you recover post-race. This 19-bedroom plantation resort has the laid-back vibe

SWIM, CYCLE & RUN THE WORLD OVER Some more holiday challenges to pencil in to your diary*

Bosphorus Cross Continental Swim, 22 July Swim 6km a day over three days from Asia to Europe with 1,500 other punters.

womenshealthmag.co.uk

Venice to Rome Cycle, 27 September Cycle for six days via the rolling hills of Tuscany and Umbria. Not for the inexperienced.

Mont Ventoux Cycling Weekend, France, 6 October This scenic three-day cycling event follows some routes of the Tour de France.

Great Wall Ultra Trail, China, 4 September Run along stretches of the Great Wall with a series of events that go over ﬁve days.

April 2016

The Athens Marathon, 13 November Learn how the ancients did it by experiencing the world’s most authentic marathon.

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LIVE WELL

HIT YOUR MACRO COUNT WITH A…

FLEX BOWL Should you read this and in a few moments think, “So basically, just bowls of food then,” we’ll forgive you. Because that’s essentially what flex bowls are. The context – they’re designed to be an end-of-day hit of whatever macros you have need to fill up on in order to fit your daily count, hence flexible. Macros, as we’ve come to know, are protein, carbs and fat and the go-to eating method for gym bunnies wanting to hit their fitness goals. Whatever your nutritional deficit, here are some ideas from Lomax gym’s nutriton expert Krystina Reimer to make up the short fall.

You’re craving: SAVOURY

You need: PROTEIN

Cals: 163

Carbs: 5.2g

Protein: 34g

Fat: 1.1g

80g king prawns 15ml lime juice pinch paprika 100g quark sprig dill 3 cloves garlic

You’re craving: SWEET

Grill the prawns in lime and paprika, mix with the rest of the ingredients.

Cals: 238

Carbs: 15g

Protein: 33g

Fat: 5g

3 tbsp Greek yoghurt 1 tbsp vanilla whey protein powder handful blueberries handful goji berries 1 tbsp chia seeds Mix the yoghurt with the protein powder before sprinkling with the berries and seeds.

womenshealthmag.co.uk

You need: CARBS

Cals: 200

Carbs: 31g

Protein: 2.9g

You need: FAT

Fat: 5g

Cals: 310

Carbs: 11.3g

Protein: 14.1g

Fat: 23g

100g sweet potato 2 tbsp sweet chilli sauce ½ avocado

90g avocado 50g smoked salmon 12g corn thins

Bake sweet potato in a preheated oven at 180°C for 60 mins. Mash, mixing in chilli sauce. Top with sliced avocado.

Mash the avocado before topping with smoked salmon and corn thins. Season with salt and pepper.

Cals: 213

Carbs: 31g

Protein: 7.7g

Fat: 8.5g

Cals: 364

120g frozen and peeled bananas 50g Greek yoghurt 1 tsp maple syrup 1 tsp almond butter 50g strawberries 10g dark chocolate Blend bananas with yoghurt, syrup and nut butter. Top with strawberries and chocolate.

Carbs: 9.4g

Protein: 9.4g

Fat: 31g

30g chia seeds 200ml coconut milk 20g desiccated coconut pinch ground cinnamon 10g ﬂaked almonds Whisk the chia seeds and coconut milk together and leave for 2-3 hours before combining with the rest. April 2016

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LIVE WELL

NUTRITIONALLY NICE & VERY, VERY NAUGHTY

EASTER EGGS Did you really think we wouldn’t do the obligatory Easter egg line up? Of course you didn’t.

Raw Chocolate Easter Egg, The Raw Chocolate Pie Company, £7.95 (435 cals/ 150g) Made from raw cacao nibs, goji berries and lucuma.

Good Life No Added Sugar Easter Egg, Holland & Barrett, £3.99 (481 cals/85g) Keeping sugar levels and calories low.

Dark Chocolate and Sea Salt Caramel Truffle Easter Egg, Prestat, £16, (787 cals/170g) At 71% dark chocolate, it’s an antioxidant-ﬁlled capsule.

5 Tesco Finest Coconut Egg, Tesco, £10 (2,160 cals, 370g) You’ll find a Belgian white chocolate and toasted coconut filling nestled behind a layer of hand-brushed milk chocolate. There’s no sugar coating that calorie count, though… Definitely one to share.

4 Large Hazelnut Crunch Easter Egg, Booja Booja, £24.99 (863 cals/138g) Dairy-, gluten- and soya-free, and made with organically grown ingredients.

GET AN ACUPUNCTURE

PIERCING Got any questionably placed piercings? Well now’s the time to thank your younger, slightly misguided self. They may actually be good for your wellbeing. A study from the University of Pittsburgh reveals acupressure points on the ear can relieve back pain by 44% after four weeks. “Piercings target speciﬁc points on the body to stimulate nerves and ease discomfort,” says founder of YinOva acupressure center, Jill Blakeway. Here are the points to pierce (or tug at if you’re needle averse).

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April 2016

SHEN MEN “Just rubbing this point can reduce anxiety levels,” says Blakeway.

TRAGUS “The ‘hunger point’ is located on the very middle of the tragus,” says Rhiannon Griffiths of the British Acupuncture Council. “Pressing this point will help you resist cravings.”

DAITH “The daith is in the innermost cartilage fold of the ear,” says US-based piercer J Colby Smith. “Piercing it kills two birds with one stone – ﬁxing that migraine and looking great.”

womenshealthmag.co.uk

REDEFINE YOUR BEAUTY ROUTINE WITH MALÉE

VITA DROPS NATURAL WEIGHT LOSS FORMULA BY NUTRAVITA.

Made with 100% natural active ingredients. For healthy luxury, shop online at www.maleeonline.com

Buy at www.nutravita.co.uk using discount code vitadrops25 for 25% off.

TRUSELF ORGANICS An all-natural and vegan way to draw out toxins and bacteria from deep within your skin! Use ‘WOMENSHEALTH’ for 20% off! www.TruSelfOrganics.com

THE HEALTH &

SIXTYNINETY ACTIVEWEAR

PIC’S PEANUT BUTTER

GET SLIM STAY SLIM WITH SLISSIE

The best of Brazilian activewear and swimwear with game changing styles effortlessly cool. www.sixtyninety.com

Pic’s Peanut Butter uses the world’s ﬁttest peanuts with no weird stuff added. Smother over celery, an apple or enjoy just on a spoon. For more ﬁtty facts visit picspeanutbutter.com

Healthy eating habit trainer. The perfect partner to enhance any diet or eating plan. Enjoy 20% off: HEALTH20 www.slissie.co.uk

FASHION DRUG

WICKED WRAP LEGGING AND SPICY V BRA

WAVEWALL ANTI-RADIATION PHONE CASES

Legging: $98 Bra: $69 www.thevipe.com Get 15% off with coupon code: vipe15

Protect your body and your brain from your phone’s harmful radiation! 10% Off: WH10 www.wavewallcases.com

Waterfall coat £24.95 10% discount code ‘womens10’ www.fashiondrug.com

WO M E N ’S H E A LT H

PROMOTION

SBC’S BODY SCULPT RANGE

OH MY GLOW SUPERFOOD DETOX

THE LIVING FOOD KITCHEN

Helps improve the tone and texture of the skin on problematic areas. Featuring Green and Red Algae and Pearl Extract, it’s exclusively available from SBC. www.sbcgels.co.uk

Reduce bloating, clear skin and boost energy with our revolutionary superfood detox powder. Add to water, smoothies or meals daily! Take 10% off with WH10. www.omgdetox.com

Natural nourishment on the journey to good health and wellbeing. Use Code WOMENSHEALTH for 10% off. Valid until 31st December 2016. www.thelivingfoodkitchen.com

STYLE EDIT

LOOK AFTER YOURSELF THIS MONTH

GET FRUITY

MOTION NUTRITION

LONDON ACTIVEWEAR

A deliciously healthy snack bar, packed with real fruit, oats and virgin coconut oil. Keeps you fuller for longer and comes in three fruity ﬂavours. www.getfruitybar.co.uk

Organic Pre Workout Energiser Price: £34.99 www.motionnutrition.com

Sports functionality meets high fashion in these sexy, streamlined pieces, all made from body-sculpting fabrics. For 15% off enter: APRIL, visit www.londonactivewear.com

SALT OF THE EARTH PURE AURA

ESPARTO® – THE REAL ORGANIC QUALITY

GREAT QUALITY LOW CARB AND GLUTEN FREE BAKING PRODUCTS

So soft, comfy, stretchy, organic and cool! You won’t be taking it off again... www.espartofashion.com

Suitable for Low Carb Diets, Diabetics and for those who live gluten free. www.lowcarbbakinggoodies.co.uk

Effective, long-lasting odour protection with a fresh, light lavender and vanilla scent. From: Holland & Barratt, Ocado.com, health stores and pharmacies and www.crystalspring.co.uk

APRIL 2016

Group Publishing Director Alun Williams

Got yourself a bit of downtime? These are the WH team’s solo guilty pleasures…

Head of Marketing and Events Jane Shackleton Sales Director Luke Robins Brand Director Chloe Barrington Account Manager Camilla Wood

Editor Katie Mulloy

Group Creative Partnerships Director Talia Jackson Group Creative Solutions Manager Claire Knox Group Creative Partnerships Executive Chloe Scudamore

A jar of Nutella. No spoon required.

Creative Director Nick Thackray

Workﬂow Director Terry Barbrook

Hanging out with my Airﬁx planes. It’s strangely calming.

Acting Picture Editor Claire Clifton Coles

Closed blinds + UK garage on full volume = indoor disco.

My cafetière. Only Algerian coffee beans will do.

WORDS

Creative Partnerships Art Director Ben Briley Creative Partnerships Designer Aoife Kavanagh Senior Project Manager Victoria Stephen Regional Sales Director Keely McIntosh Regional Ad Manager Clare Crookes Advertising Enquiries 020 7339 4684 Production Manager Roger Bilsland Product Development Manager Mark Peacock Senior Marketing and Events Executive Jessica Howley PR Manager Ben Bolton Managing Director, Brands Michael Rowley Chief Financial Officer Claire Blunt HR Director Surinder Simmons Group Commercial Director Ella Dolphin Head of Communications Lisa Quinn Vice President, Strategy & Product Management Lee Wilkinson Chief Digital Officer Darren Goldsby Circulation Director Reid Holland Hearst Rodale Limited Joint Board of Directors

Features Editor Lucy Farmer

Health & Beauty Editor Amelia Jean Jones

Editorial Assistant Lauren Clark

Taking a nap. I’m unbeatable at playing Sleeping Lions.

Browsing memes. I love a good Lolcat.

Keeping Up with the Kardashians. Every day.

President and CEO, Hearst Magazines International Duncan Edwards Chief Executive Officer, Hearst Magazines UK Anna Jones Senior Vice President, Rodale International Robert Novick Executive Vice President, General Counsel, Chief Administrative Officer Paul McGinley Rodale International Rodale Inc, 33 East Minor Street, Emmaus, Pennsylvania 18098, USA

Deputy Chief Sub-Editor Agilene De Villa

Features Contributor Victoria Joy

Perfecting the art of Dubsmash.

The Real Housewives of Cheshire (no guilt about it).

VISUALS

Deputy Art Editor Faye O’Sullivan

Designer George Hilton

Period dramas in my pyjamas. Nothing beats Upstairs, Downstairs.

Adding clothes I’ll never buy to my Asos basket.

Senior Vice President, International Business Development and Partnerships Robert Novick Executive Director, Business Development and Global Licensing Kevin LaBonge Director, Business Development and Global Licensing Angela Kim Director, Global Marketing Tara Swansen International Finance Manager Michele Mausser Coordinator Shoi Greaves Editorial Director, Rodale International John Ville Editorial Director, Men’s Health and Women’s Health Laura Ongaro Deputy Editorial Director, Bicycling, Prevention, Runner’s World and International Branded Books Veronika Taylor Senior Content Manager Karl Rozemeyer Associate Editor Samantha Quisgard Production Assistant Denise Weaver

Acting Fashion Editor Pamela Harris

Digital Editor Amy Hopkinson

Assistant Digital Editor Francesca Menato

They don’t call me Two-Pizza Pam for nothing!

Reading my friends’ spirit animals. I’ve got all the cards.

Skateboarding around the park like a 13-year-old.

WITH THANKS TO Managing Editor/Picture Editor: Emily Murphy Fashion Editor: Charlie Lambros Editor-At-Large: Victoria Pendleton Beauty: Bobbi Brown Fitness: James Duigan Nutrition: Rosemary Ferguson

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. Editorial team tel: 020 7312 4157. Women’s Health (ISSN 2049-2243). Copyright © 2014 . All rights reserved. Women’s Health is printed and bound by Southernprint Ltd. 17-21 Factory Road, Upton Ind. Estate, Poole, Dorset, BH16 5SN. Distribution by Comag. Published 10 times a year. 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?

Co-conspirators: Lauren Armes; Kimberley Bastin; Georgia Barnett; Antonia Brown; Leah Craig; Rachel Hallett; Frankie Hill; Lisa Morgan; Faya Nilsson; Diana Pirte; Jessica Skye

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womenshealthmag.co.uk

PHOTOGRAPHY: GETTY IMAGES; ALAMY

FASHION & WEB

STOCKISTS N New Balance newbalance.co.uk New Look newlook.com Nike nike.com

O On on-running.com Oskia oskiaskincare.com

P Penhaligon’s penhaligons.com Prestat prestat.co.uk Primark primark.com

•s

po rt • l £9.9 s br eg a, g 9 • t £14. ings ra 9 , £ in 9 all 19.9 ers, H& 9 M

Sebamed at Feel Unique Selfridges selfridges.com Senso senso.com Skincere at Holland & Barrett Starskin at Asos Sweaty Betty sweatybetty.com

A Adidas adidas.co.uk Adidas by Stella McCartney adidas.co.uk Aerin at Selfridges Alexandra Soveral alexandrasoveral.co.uk Asics asics.co.uk Asos asos.com Avon avon.com

B bareMinerals bareminerals.co.uk Booja Booja boojabooja.com Boots boots.com

C Calvin Klein at House of Fraser Chloe at Debenhams Corn Silk at Boots

D Debenhams debenhams.com Dorothy Perkins dorothyperkins.com DP Active at Dorothy Perkins

I Inika inika.co.uk

F Feel Unique feelunique.com

J Jo Malone jomalone.co.uk

G Garnier at Boots Green People greenpeople.co.uk

womenshealthmag.co.uk

H H&M hm.com Herve Leger herveleger.com Holland & Barrett hollandandbarrett.com House of Fraser houseoffraser.co.uk HunzaG hunzag.com

K Kurt Geiger kurtgeiger.com

Tesco tesco.com Thapelo Paris thapelo-paris.com The Raw Chocolate Pie Company rawchocpie.co.uk Topshop topshop.com

L Liberty liberty.co.uk Lindex lindex.com Lisa Marie Fernandez lisamariefernandez.com Lucas Hugh lucashugh.com

U Under Armour underarmour.co.uk

M Malin & Goetz at Liberty Mara Hoffman marahoffman.com Marc Jacobs at House of Fraser Marks & Spencer marksandspencer.com Michael Kors at Debenhams Missguided missguided.co.uk Monsoon uk.monsoon.co.uk Moroccanoil at Feel Unique Murad murad.co.uk

April 2016

W Wella at Feel Unique

Y Yadley London yardleylondon.co.uk

Z Zoe Karssen zoekarssen.com

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A P R I L

2 0 1 6

My week on a plate Leona Lewis, 30, singer/songwriter

MON

TUE

8am

8.30am

8am

7.30am

8am

Egg white omelette with spinach, onion, mushrooms and tomatoes

Banana, strawberry and almond milk protein shake

Mixed-nut granola with almond milk

Mixed fruit with almond yoghurt

Scrambled green vegetables, tofu

Strawberry and banana smoothie

11am

12.30pm

Blueberry cornmeal pancakes with caramelised strawberries

Handful of red grapes

2 tbsp almond butter and a sliced apple

Peanut butter, dark chocolate nut bar

2.30pm Sesame and watercress salad with vinaigrette

9pm

11am Handful of glazed almonds

3pm

3pm Wholemeal wrap with aubergine, peppers and mushrooms

9pm

THU

3pm

Black rice vegetarian sushi with avocado and cucumber

Curried tofu with steamed broccoli

5pm

6pm

A cappuccino

FRI

SAT

12pm

A handful of chocolate-dipped almonds

Sweet and salty popcorn

2.30pm Edamame, carrot, sprout and tomato salad with ginger dressing

6pm 1 tbsp homemade date and nut spread

SUN

11am

2.30pm Lettuce-wrapped veggie burger with mustard

6pm 1 tbsp homemade date and nut spread

Kale and banana smoothie

3pm Kale salad with handful of dried cranberries

9pm

Stir-fried veg with soy ﬁllets, 1 tbsp homemade date and nut spread

Pesto pasta with pine nuts and spinach, mixed berry crumble and ice cream

9pm

8.30pm

9pm

Spicy vegetable fajitas

Aubergine lasagne

Pesto pasta, tofu and vegetables

Falafel with hummus and salad

Chipotle and bean burritos, vegan chocolate cake

I grew up in a vegan household so vegetarianism was a natural choice for me. If you eat lots of fresh food, then veg and pulses give you all the protein you need.

When I have the time in my schedule, I like to do everything from SoulCycle to hiking with my dog – if you enjoy exercise, you’ll keep going back for more.

I ﬁnd that music is a great motivator for me to exercise. A heavy bassline makes me pedal harder or walk faster. It makes my workouts ﬂy by, too.

I’ll have the occasional cappuccino a couple of times a week, but I love water – I drink plenty of it. People comment on my skin, so I think it pays off!

When I’m on the road or in the studio, I rely on takeaways more than I should. But I opt for salads or Vietnamese soups. They’re low-fat and full of antioxidants.

I have a sweet tooth, so I need a nutritious way to cope with cravings. I blend dates, almonds, pumpkin seeds and coconut into a spread, and eat it off a spoon.

Having dessert twice a week is non-negotiable. I make a vegan, gluten-free chocolate cake that wows even sceptical guests. Leona’s album I Am is out now

9pm

THE EXPERT VERDICT WH nutritionist Eve Kalinik gives her verdict:

where possible, and she should also try to incorporate into her meals fermented soy products such as miso or tempeh. She should include the yolks in her omelette: organic yolks contain essential nutrients such as B12, which can be

“Leona’s diet contains a lot of variety when it comes to vegetables, which is great. She gets protein through pulses but, for a richer source, she should make sure these are soaked and sprouted

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April 2016

lacking in vegetarian diets, along with fat-soluble vitamins A, D and K, and omega-3s. Adding coconut milk to her coffee would give her more fats to absorb these vitamins and provide energy to help her through her workouts.” womenshealthmag.co.uk

AS TOLD TO AMELIA JEAN JONES. PHOTOGRAPHY: GETTY IMAGES. EVEKALINIK.COM

11am

WED