Innholdsfortegnelse for August 2016 i Women's Fitness

Here at H&F, we’re big fans of Bear Grylls. It’s hard to watch the TV adventurer’s crazy exploits without feeling a tad envious. How good would it be to have all the skills, strength and stamina to survive and thrive in any extreme environment? Well this month, you can meet the gutsy women already living the dream. In ‘Adventurous spirits’ (page 62), five of the UK’s top female adventurers talk about their travels and share their insight. Prepare to be inspired. Whether you want to explore a rainforest or prepare for a race, turn to ‘Get ready for action!’ (page 66) where the woman who keeps Grylls in peak condition, PT Natt Summers, shares the outdoor workout secrets that will help you rise to any physical challenge. It’s all part…

‘I had a huge life-changing experience after a meditation’ ‘I’m definitely at my happiest when I’m teaching – I get pleasure helping others’ ‘I wake at 7am and meditate in bed for 10-20 minutes by following my breath while letting go of any thoughts that come up. Then, if I don’t have to dash out to a class, I’ll do 20-60 minutes of yoga practice. I sip hot water and lemon while I shower and dress, and eat a light breakfast of organic yoghurt, seeds and berries to line my stomach before heading out on my bike to teach around three London-based classes or private one-on-one sessions. I teach vinyasa flow, yin and restorative yoga, depending on my clients’ needs, and get immense pleasure helping others forget their stresses by…

NHP VITAMIN D3 SUPPORT SPRAY, £10.97; naturalhealthpractice.com New research shows the sunshine vitamin helps your body’s aerobic metabolism, which converts sugars, fats and proteins to muscle. CURRANZ, 30 CAPSULES FOR £29; healthcurrancy.co.uk Athletes who used the New Zealand supplement increased blood circulation by a huge 20 per cent and blood volume pumped by 27.5 per cent. REVIV COQ10+ POWER FITNESS BOOSTER SHOT, £49; revivme.com This intramuscular shot delivers high doses of vitamins B&C along with CoEnzyme Q10 – and you absorb 100 per cent of it this way.…

‘It was only in the last Olympics that women could take part in boxing’ GAME CHANGER I hate to say it but women have always lagged behind men when it comes to sports participation. Nothing highlights this better than the 2015 ‘This Girl Can’ research from Sport England, which reported that two million fewer women aged 14-40 play sport compared to men. Two million. The sports world hasn’t exactly helped. Women didn’t compete in the Olympic Games until 1900 (and that was only 22 women!). Then we had to wait until 1984 to partake in a women-only marathon. Women’s football wasn’t included until 1996, weightlifting followed in 2000 and wrestling was added to the list in 2004. And it was only in the last Olympics four years ago that women…

SOUND BITE   ‘Pasta doesn’t make you fat. How much pasta you eat makes you fat.’Giada De Laurentiis, TV personality A HOT TOPIC How hot do you like your morning cuppa? According to a World Health Organisation review, if it’s piping hot it’s ‘probably’ carcinogenic, which makes it as risky as eating red meat, frying food at high temperatures and having HPV (human papillomavirus). Above 65o C is the danger zone, say the scientists, as it could risk cell injury in the oesophagus. Tea brewed for four minutes with milk added is 60o C, but Americano-style black coffee straight from the machine needs to cool before you swig. The same goes for coffee or hot chocolate made with boiling water from a kettle. Leave for a few minutes before serving.…

Struggle to nod off at night? Waking up with the larks? If you’re desperate for a decent night’s kip, spend less time in bed, say researchers. Scientists at the University of Pennsylvania have found that, while increasing your opportunity to sleep – say with an early night or lie-in – helps short-term sleeping difficulties, you’re more likely to develop chronic insomnia in the long run. Their research showed it was far better to match your time spent in bed with your ability to drop off. So, next time you wake up at 5am, don’t just lie there – leap up and go for a run!…

Michael Ratcliffe, podiatrist at Carnation Footcare ‘Make sure there’s enough room in the front of your shoes (the toe box) to wiggle your toes freely. This is really important because if the shoe’s too tight here, you risk compression lesions such as corns. Your longest toe should be 15-20mm from the end of the shoe. There should be enough width so no joints are pressured or rubbed. Ensure the sole flexes where your toes bend which helps with push-off as you walk.’…

This month, we look at Who Moved My Cheese? By Dr Spencer Johnson (Vermilion, £9.99). In a nutshell: Most of us find change difficult – and this quirky book explains how to navigate it and achieve your goals. Cheese is a metaphor for the things you want, whether that’s a relationship, a great job, weight loss or your ideal home. You look for it in what Johnson calls ‘the maze’ – but the cheese keeps moving… A nugget: ‘The fastest way to change is to laugh at your own folly – then you can move on.’…

1. Swell Ultimate Volume Dry Shampoo, £20 for 14.5g; boots.com Stop fine hair looking limp between washes with herbal extracts of dong quai and wild yam, which nourish and thicken individual hair shafts. 2. Neal’s Yard Oil-free Hydrating Facial Serum, £30 for 30ml; nealsyardremedies.com This exquisitely scented mattifying serum reduces the appearance of pores with willow herb and brightens dull complexions with shitake. 3. Bobbi Brown Instant Confidence Stick, £26 for 3g; bobbibrown.co.uk Prep skin for flawless make-up with a powerful peptide that reduces fine lines while absorbing excess oil. 4. Scentered Be Happy Therapy Balm, £12 for 5g; scentered.me Like sunshine in a stick, this wax-based fragrance boosts your mood with invigorating pink grapefruit, lemon myrtle and energising spearmint. 5. Regime Coconut Quench, £19.99…

Pavement run to the bridleway into off-road sprint drills changing the speed as and when the foliage changes. Outdoor box jumps at footpath gate (8 minimum). Low crawl sequence up steep incline. Descend doing cartwheels, alternating sides as I enter the common. Push-up burpees to match the number of cows in sight, before some back walkover practice down the larger tree trunks. It can continue like this, but more often or not I am seen pegging it back home at speed to meet a client!…

Make foil parcels with a selection of fish such as prawns, salmon and cod. Add a wedge of lemon, a large sprig of dill, a chopped spring onion and a glug of olive oil, then seal and cook on the BBQ for 10-15 minutes. Boil unpeeled baby potatoes, chunks of pumpkin, butternut squash or carrots, then plunge into cold water to stop them cooking further. Char them on the BBQ just before serving. Halve and deseed peppers, add to a bowl, cover with cling film, pierce and microwave for 2-3 minutes. When cool, char on the BBQ for 2 minutes then toss in balsamic vinegar and olive oil.…

BASIL ‘Thousands of years ago, basil was used by the ancient Egyptians to clear poisons from the body, and in India it is considered a heart medicine. But, most importantly, it tastes great and has a sweet, aniseed flavour. Basil is an absolute must for tomatoes – try it with sliced tomatoes, mozzarella and drizzled with a heart-healthy oil such as olive oil. I also like to add it to mayonnaise and serve it with a cold chicken and salad or in a sandwich. Basil is from the same family of herbs as mint, so if you fancy something a bit different, try swapping the mint in your Pimms for basil, it works really well, too.’ MINT ‘A summer classic, mint is cool and refreshing. The ancient Greeks believed that…

FAT LOSS – FAST! The science-backed plan to keep your body burning fat all day Want to lose weight fast and get your fittest ever? This book will help you do that in just six weeks! The experts at H&F magazine have translated the science of HIIT (high-intensity interval training) into an easy-to-follow, 30-day home workout and diet programme. It’s suitable for all fitness levels with clear, step-by-step exercise instructions. BUY IT NOW FROM AMAZON http://amzn.to/1B76f5q YOGA FOR FITNESS 54 poses to get you fit, strong & flexible Think yoga’s just for relaxation? Think again! It’s also used by athletes and exercisers to help boost performance. This step-by-step guide teaches you the basics and offers yoga workouts for cyclists, swimmers, runners, tennis players and skiers – all devised by…

30% OFF TRIM APPAREL FITNESS CLOTHING Newly launched in April this year by husband and wife team Chris and Mike, TRIM combines aspects of the luxury fashion world with street culture to create collections for men and women. Pieces are reflective of an urban lifestyle: full-length leggings and oversized cropped tops are core to the women’s collection, for example. Details haven’t been forgotten – performance fabrics are used to enhance quality, ensuring you can play basketball without getting a sweat on or go for a run with a double-layered crop top so you won’t have to wear a sports bra. All clothing can be accessorised with urban, street-style peaked caps and kit bags. Lightweight material and tailored cuts add a cool vibe to the collection and flatter your physique, resulting…

1 Let the knee travel Drive your front knee forward in line with your hip and land with your knee over your foot. Your back knee points towards the floor as you lower all the way down until it’s just off the mat. 2 Flex forward at the hip Lift your hips up and press them slightly forward, keeping your back straight and upright. 3 Grip tight, shoulders back Relax your shoulders and draw your shoulder blades slightly together. LUNGE Lunges strengthen your glutes, hamstrings, quads and calves, as well as conditioning the major muscles of your legs for other sports and activities. Do them daily and lunges will shape and firm up your backside too. You don’t need any equipment, so you can do them anywhere. HOW TO DO…

SOLE NAVIGATE £80; yoursole.com ‘The minute you put on these sandals they feel a serious piece of kit. Recommended by podiatrists for their ability to equalise pressure distribution, deep contouring in the footbed stabilises your medial arch, while a second arc allows your metatarsals (mid-foot) to rest in their natural position, said to relax tendons and reduce injury risk. Designed for off-road trails in and out of water, they had good external grip over both wet and dry ground, but my feet slipped around inside after wading across the local stream. I’d happily take them out on serious hikes, but I’d pack the Merrell’s (below) for water sports. UK sizes 2-8 in Raven (pictured), Blueberry and Anchor.’ LOOKS PERFORMANCE MERRELL AZURA STRAP £75; merrell.com ‘Designed for use in and out…

STAR LETTER FIT RETIREMENT When I retired after 38 years of teaching and school management in July 2015, a parting gift was a subscription to H&F. My friend said I was to mend my tired, stressed out body! With trepidation, my new life began. I’ve stretched and sweated my way through your many workouts and joined my local gym. Not only am I getting fitter, I’m making new friends. You’ve supported my healthy eating regime too, thanks to your inspiring recipes. I’ll be 60 soon and I’ve never felt better. I’m happier and, crucially, I appreciate how important good health and fitness is. Thank you. Jean Harris, Okehampton DIVING IN! I loved reading the swim tips in ‘How I got my best body ever’ in July issue. At 30, I…

Hurrah! The ‘no pain, no gain’ mantra is officially a thing of the past. Researchers at Loughborough University recently conducted the first ever study to compare short muscle contractions with longer, sustained ones, and found brief explosive contractions (lasting less than one second) help the nervous system activate muscles, thereby improving their strength and functionality. Moves that last for three seconds, on the other hand, are more tiring and more likely to increase muscle mass – which is not everyone’s workout aim……

Former British tennis number one Tim Henman* ‘Prepare early for your shots – get your racquet back as soon as you see where the ball’s coming to. Think footwork – get into the right position using little steps and don’t set your feet too early. Don’t try to hit the ball too hard – you don’t need to with racquet technology these days. Throw the ball straight up in the air with a straight arm for your serve and catch it again if it isn’t perfect or you won’t be able to do a good serve. And most importantly – watch the ball!’…

High knees with dumbbells Time: 60 seconds Works: Quads, hamstrings, glutes, abs, arms and shoulders Stand, holding a dumbbell in each hand, with your hands by your sides. Stand on your right foot, lift your left knee to hip height and bend your right elbow to lift the dumbell (A). Lower your right hand and bring your left hand up as you hop to your left foot and lift your right knee (B). Continue alternating arms and legs in quick succession. Squat with arm curl Time: 60 seconds Works: Quads, hamstrings, glutes, abs, arms and shoulders Stand with feet hip-width apart, holding a dumbbell in each hand, palms forward (A). Bend your knees and lower into a squat, sitting back into your hips, keeping your knees over your toes and…

Urban Fruit, £1 for 35g; Tesco Gently baked at a low temperature, a small handful of these tasty morsels counts towards your five a day. We particularly love the mango! Tesco Crunchy Sweet Potato Slices, £1 for 30g; Tesco Just 100 per cent dried sweet potato, with no additives, these super-crunchy snacks also count as one of your five a day. Clearspring 100% Fruit on the Go, 95p per 100g pouch; Holland & Barrett Why should squeezy pouches just be for kids? These organic fruit pureés are prepared with minimal heat. Choose from pear, apple & blueberry or apple & mango.…

‘If I had migraines regularly, I’d definitely take a multivitamin’ HEADACHE HELPERS Migraines are a big pain – literally. And if you’re a sufferer, you’d do almost anything to help make them stop. That’s why I was interested to hear recent research (reported at the 58th Annual Meeting of the American Headache Society) found slightly lower levels of vitamins D and B2 and coenzyme Q10 (a naturally occurring, vitamin-like substance made by the body) in children and young adults who suffer regularly from migraines. All of these vitamins are needed for mitochondria – the energy production centres of our cells – to function properly, but how they impact on headaches, and whether the reduced level is a cause or effect of the migraine is uncertain. But if I had migraines…

SAVE YOUR EGGS If you’re hoping to have children, it may pay to limit your exposure to endocrine-disrupting chemicals. Results from a Danish study on rats are concerning scientists that overexposure to pesticides, parabens (chemicals found in many bodycare products) and paracetamol, may result in an early menopause. The researchers, at the National Food Institute, Technical University of Denmark, found egg reserves were lower – even before puberty, when women start to lose unfertilized eggs – in the exposed animals than the control group. Time to go organic, perhaps? 37% OF UK ADULTS SAY OWNING A PET HAS IMPROVED THEIR OVERALL HEALTH* BOOK YOUR MOT Looking for a spa break that offers more than just pampering? Award-winning wellbeing retreat, Grayshott Health Spa in Surrey, is offering a new Health MOT…

‘If you use your smartphone outside in summer, you’re more at risk of sunburn’ Around one third of UK adults now spend at least nine hours each day staring at a digital screen, according to new research from eye care specialist Bausch + Lomb. In fact, our screen-time has increased by an average 42 per cent in the past five years alone. So it’s no surprise to learn that this sharp change in culture is having a profound effect on our health and wellbeing – with once relatively rare eye problems, for example, now reaching ‘epidemic’ levels. The good news, though, is that there’s plenty you can do to address these issues – and it’s not all about taking screen breaks. DIGITAL-EYES Up to 90 per cent of office workers…

BROW WOW There’s no stopping brows. Last year, UK sales of brow-styling products rose by over 50 per cent, hitting £20 million and, this year, the trend continues. Benefit, the leading brand for arch-improving tools, has launched a 13-strong collection so you can prep, fix and enhance your set. We love Ka-brow! Eyebrow Cream-Gel Colour (£18.50 for 3g; benefitcosmetics.co.uk) for effortless application and maximum impact. Or Shavata’s new Defining Pencil (£15; shavata.co.uk) is perfect for disguising patchiness with a soft but precise tip, while Mii’s Statement Brow Kit (£16.95; gerrardinternational.com) includes a brow powder and sponge applicator in one for easiest-ever touch ups. CELEBRITY FAVOURITE ‘I love anything by Antipodes, especially the avocado pear night cream.’ Cara Delevingne, model EXPERT TIP ‘For a great facemask, mix coconut oil, Aduna Super…

With Rio 2016 Summer Olympics kicking off on August 5, Olympic fever is in the air. And we can’t help but wonder how the top-level athletes get into such great shape. We might not be on our way to Rio, but there’s no reason why we can’t learn a thing or two from the pros. Want Olympic-level athleticism too? We managed to get exclusive access to the training, eating and brain-boosting methods the elite athletes use. It’s time to apply this gold-standard advice to your own training and start reaping the results! OLYMPIC BODY SECRETS ENTER THE GYM ZONE To be a great athlete, you have to condition your body for sport. Olympic athletes work just as hard in the gym as they do on the field (for proof, Google…

Ever searched on the hashtag #getoutside? Try it now and a quick flick through Instagram will show you just how much of the world there is to discover. Going to the gym and being fit is not enough any more, women are taking it to a whole new level, whether it’s paddle-boarding on the UK’s waterways, cycling across the Alps, rowing the Atlantic or running marathons in Outer Mongolia – life is what you make it, as these inspirational women adventurers explain. IRONMUM THE Sophie Bubb, 34, facebook.com/sophie.bubb MISSION: ‘To discover both my mental and physical limits as I compete in endurance events’ With a background in marine sales, Sophie Bubb was on maternity leave at sailing brand Henri Lloyd when she began training for a triathlon to…

Find two lampposts. Sprint from lamppost A to lamppost B five times. At the end of each sprint, complete the following exercises at maximum intensity. Repeat the whole squence two to five times, depending on how much time you have. 10 single-leg squats. Alternate sticking your right and left leg straight out in front. With your back to the lamppost, walk your legs up to a handstand. If feeling confident, add a handstand push-up! Upper-body hold. Hug the lamppost, lifting your feet off the ground. Climb up using your upper body only if you can. 10 reverse lunges. Lunge right and left, taking your rear foot up onto the lamppost each time. Squat down then, jump up to reach and tap the lamppost. Try to beat how high you tap…

FOR A SUPER-SIMPLE PORTABLE PICNIC: Slice a ciabatta lengthways, spread with soft goat’s cheese and load with roasted peppers, onions, sun-dried tomatoes and torn fresh basil. Drizzle with olive oil and wrap in greaseproof paper. Leave overnight in the fridge with a weight on top, then transport to your picnic wrapped and ready to enjoy. CHOOSE A PASTA SALAD RECIPE and replace the pasta with chick peas for a tasty wheat-free alternative. MAKE SKEWERS of fresh fruit and whole strawberries. For added indulgence, use pots of shop-bought chocolate mousse for dipping. THINKING OF TAKING A RICE DISH? Rice is a high-risk food for bacteria when left out in the warm or at room temperature. Follow any rice-salad recipe but use cooked quinoa or bulgur wheat instead of rice. IF YOU’RE…

We’re itching to get our hands on the new range of Panache Sport bras, one of which is modelled here by Olympic boxer Nicola Adams MBE. The range, with both wired and non-wired models, is inspired by the Rio Olympics and features bright, Brazilian-themed colours, plus a patriotic British red, white and blue. The bras (available in cup sizes B-H) reduce 83 per cent of bounce and boast wide, cushioned shoulder straps. Stock up now!…

CROC TOP Varley Margot Crop in Silver Croc, £45; activeinstyle.co.uk BOTTLE IT S’Well Sand Python 0.5l Bottle, £34.95; stylesportif.com CUSHION IT Nike Free RN Women’s Running Shoe (Jungle Pack), £100; store.nike.com CAMO GIRL Spartan Pro Long-Sleeve Compression Top, £47; reebok.co.uk GO GREEN Balsa 201 Tropical Boxing Bag, £136; stylesportif.com NEW LEAF Under the Same Sun Palm High-Waist Leggings, £76; underthesamesun.se ON A ROLL Nike Textured Foam Roller, £30; store.nike.com WE LOVE These cool leggins get our eco-warrior award! They’re made using 53 per cent less energy and water than regular polyester.…

We love Emma Hardie Moringa Cleansing Balm (£38 for 100ml; spacenk.com). Cleanser, make-up remover and overnight mask in one, when you add a few drops of water to this luxurious botanical balm, it softens into a beautifully scented lotion that glides over your skin. Moringa seeds, wild sea fennel and vitamin E help to balance, purify and minimise the appearance of open pores, while a blend of uplifting orange and neroli revitalise your complexion. Add to this the double-sided cleansing cloth – gentle microfibre on one side (think oh-so-soft bamboo) and a fine, exfoliating muslin on the other – and you have the perfect ingredients for a pampering home facial. It's a serious contender for Eve Lom’s iconic cleanser!…

The chances are that, by the end of a yoga session, you feel much better than when you started. That was certainly the case for chef and naturopath Kimberly Parsons. ‘After twisting, stretching and sweating my way through my first yoga class, I collapsed on my mat feeling utterly exhausted, but also completely alive. Somehow, I had found peace, elation and clarity.’ Just imagine what it would be like if you could achieve similar effects with the food you eat. That’s the premise behind Parsons’ new book The Yoga Kitchen (Quadrille, £20), based on her experience as owner and founder of the Retreat Cafe that feeds hungry yogis in London. She believes that, by tuning into what you need and choosing your ingredients accordingly, you can rebalance your entire system…

SHOULDER PRESS Expert trainer Jean-Claude Vacassin, owner of W10 Performance gyms, talks you through shoulder moves 1. STANDING DUMBBELL SHOULDER PRESS BENEFITS: The overhead press is the best shoulder exercise you can do. It works several muscles of the upper body and offers a host of benefits that improve daily functioning. Standing with your feet shoulder-width apart, take a dumbbell in each hand. Raise the dumbbells to shoulder height, elbows slightly outside shoulder-width (A). Press both dumbbells up until the weights are overhead and your arms are straight (B). Pause, then lower the dumbbells back to the starting position. 2. DUMBBELL PUSH PRESS Benefits: The dumbbell push press is an explosive move that increases strength and power throughout your entire body, with an emphasis on your shoulders and triceps. The…

Q How can I stay fit on holiday? I want to keep up with my training, but I’m going somewhere where running outside isn’t really safe... A Sometimes you holiday in countries where the culture, weather or terrain simply isn’t compatible with running. Aside from the obvious solution of running on a treadmill, if one is available, I’d recommend taking the opportunity to work on some other aspects of fitness, which will have a knock-on benefit to your running. For example, try doing some core or flexibility training, for which you’ll need nothing more than a towel or blanket (check out some back issues of H&F or search online for some exercise ideas). On a recent holiday, I committed to stretching my perpetually-tight quads every day and it made a…

‘I’ve always loved rowing, but I hadn’t done any long distances before, so when the opportunity to be part of the Row2Rio team came up, I jumped at the chance. I did a lot of training for the event, but I don’t think anything prepares you for the mental challenge. ‘The first few days at sea were really tough. At night, it was pitch black and chucking it down with rain. I thought I would die if I went outside my cabin, so having to go out and do a two-hour rowing shift was really tough. At one point, we broke an oar and a gate [mechanism that holds the oar in place], so it was all hands on deck to repair the damage while trying to square up to…

NEVER RUN OUT OF POWER Don’t run out of phone battery at the crucial moment – always carry a portable rechargeable power pack. Not sure where to start? Mobile Solar Charger’s high-quality solar and power banks have powered expeditions in the Atlantic, Arctic and Himalayas. Visit mobilesolarchargers.co.uk for more information. KEEP BUGS AT BAY Are you a mozzy magnet? Fear not, incognito’s award-winning, tropical-strength, natural insect repellent (£9.99 for 100ml) can protect against even the likes of Zika virus-carrying mosquitoes, wherever you are in the world. It’s non-greasy, smells pleasantly citrusy and is safe for all the family, including babies. Use on both skin and clothing for maximum effect. For this and more travel products, visit lessmosquito.com. ALWAYS CARRY A TORCH A torch is essential when you’re adventuring, and a…

1. HOW OFTEN DO YOU WORK OUT? ‘In a perfect scenario, I work out three times a week with Ed [Ed Lumsden, Davina’s trainer] for an hour each time, plus do an extra workout at home, such as a bike ride with my husband or a walk with my kids. I was in Australia last week, and I’ve been working 14-hour days recently, so I put on my running gear as soon as I got off the plane and went for a run – I normally do half an hour and get a sweat on.’ 2. WHAT ARE YOUR FAVOURITE FOODS? ‘I love a big plate of salad, and make a lot of soup, but big hearty ones with chicken in them, for example. They’re good because you can freeze…

JESSICA ENNIS-HILL, 30, HEPTATHLETE Four years on from London 2012 and all eyes will again be on Jessica Ennis-Hill to see whether she can defend her Olympic title. In her second year since becoming a mum, the reigning world champion has fought back from an Achilles injury to win the IAAF Combined Challenge in Germany. But it won’t be easy to secure her podium place in Rio, as fellow Brit Katrina Johnson-Thompson is hot on her tail. Claim to Fame: Current Olympic and World Champion. WATCH IT: Women’s Heptathlon – Friday, August 12 and Saturday, August 13 LIZZIE ARMITSTEAD, 27, CYCLIST World champion cyclist Lizzie Armitstead was an unexpected medallist at the London 2012 Olympics. This year, she’ll be going for gold. Armitstead has dominated the roads in 2016, winning…

It’s true. You really can eat yourself young. So say researchers at the Westmead Institute in New South Wales, Australia. It’s the first study to look at the link between carbohydrate intake and healthy ageing, and the researchers found those with the highest intake of dietary fibre, found in fruits, vegetables and grains, had almost an 80 per cent greater chance of living a long and healthy life – including less risk of high blood pressure, diabetes and dementia. Summer salad anyone?…

Glance at your spice rack, and you’ll probably spot one condiment whose golden hue seems almost too bright to be edible: turmeric. Until recently, most of us viewed turmeric as an ingredient only found in traditional Indian dishes such as curries, dhal and bhajis. The other thing anyone who’s cooked with it will know is its pesky ability to stain anything it comes into contact with, from cooking utensils to fingernails and clothes (in Asia it’s traditionally used to dye monks’ robes). Use it often and your kitchen looks as if it’s got jaundice. Now, though, turmeric is emerging as your kitchen larder’s golden girl, a miraculous ingredient being cooked with almost anything. So as well as using it in curries, chefs and foodies are throwing it into energy bars,…

BREAKFAST ‘I get up at 7.30am and have a Bulletproof Upgraded Coffee made with high-quality coffee beans (£9.95 for 250g; uk.bulletproof.com), 2½ to 3 tbsp Bulletproof Upgraded Octane Oil (£16.99 for 473ml), 1 tbsp of unsalted grassfed butter and 25g collagen powder for protein and amino acids. I have no carbs in the morning and don’t need any more food until lunch.’ SUPPLEMENTS ‘I take adaptogenic herbs, vitamin B12, krill oil, vitamin D3, pre-formed vitamin A, Vitamin K, magnesium, Co-enzyme Q10 and more.’ LUNCH ‘Lunch consists of a plate full of vegetables and some wild-caught fish or grass-fed beef. I’ll use the fat from cooking the protein on my veg and I’ll add butter, guacamole or high-octane oil as well. I steam some of the veg and blend some of…

ANXIETY FOR BEGINNERS BY ELEANOR MORGAN  Bluebird, £16.99. A personal memoir and well-researched guide to anxiety, and how to live a happy, fulfilled and functional life. LOVE YOUR LADY LANDSCAPE BY LISA LISTER Hay House, £10.99. Learn how to care for ‘down there’ and reconnect with your feminine powers to boost your health, vitality and sexuality. THE LIVING WELL WITH CANCER COOKBOOK BY FRAN WARDE & CATHERINE ZABILOWICZ Bantam Press, £16.99. A holistic, but science-backed recipe book with advice on the best foods to manage the side-effects of treatment.…

GLO-MINERALS CONTOUR KIT, £30; glo-minerals.com Create a summery flush of bronze, or sculpt and define, with this mineral make-up set. Great for all skin tones. JANE IREDALE ROSE DAWN BRONZER, £39.95; janeiredale.com This gold-cased quad leaves cheeks (and eyes) blushed with iridescent golden-pink hues, for a one-minute makeover. DR. HAUSCHKA MATTE & SHIMMER BLUSH TRIO, £25; drhauschka.co.uk Flushed and subtly glowing cheeks never go out of fashion. This new, jojoba-infused trio will hydrate and soften skin too.…

BREAKFAST Hannah eats scrambled eggs, rye toast and avocado before training. LUNCH After working out, she has quinoa or sweet potato with fish or chicken and plenty of veg, followed by a yoghurt. DINNER Hannah eats fewer carbohydrates at dinner than at lunchtime – steak or salmon with rice or root vegetables and salad. SNACKS : Hannah eats fruit throughout the day to keep her energy up.…

1 ‘Turn food regularly to ensure even cooking. If your tongs come into contact with raw meat, they must be washed before picking up cooked food, or held over the coals to burn off any bacteria.’ 2 ‘You can serve steaks or joints that are pink in the middle as long as the outside is evenly cooked. The exception is meat that’s been minced, so burgers and sausages must always be cooked through.’ 3 ‘If it’s getting dark, use a torch, so you can check that your food is cooked properly!’ 4 ‘Soak wooden skewers in water before making kebabs. It will stop the wood from burning.’…

Want to boost your mood? Be sure to get your five a day – new research shows that eating more fruit and vegetables increases your happiness levels. In the first study to explore the links between fruit and vegetable consumption and psychological wellbeing, scientists at the University of Warwick tracked food diaries of more than 12,000 people. Results showed that happiness benefits increased incrementally for each extra daily portion of fruit and vegetable consumed (up to eight portions a day). So get eating your rainbow-coloured foods!…

H&F’s Mary Comber tries an organic anti-ageing facial. What? Rejuvenating Frankincense Facial, £75 for 60 minutes. Where? Neals Yard Remedies Spa, Kings Road, London; nealsyardremedies.com 'As a firm believer in natural beauty, I’ve long been a fan of NYR products, from the chemical-free body treats to the delicious, aromatherapy bath oils. When it comes to moisturisers though, I’d often been tempted away by other brand's anti-ageing claims. Until the arrival of NYR’s Frankincense skincare range. At last, a natural moisturiser and serum that actually delivered. My skin immediately felt happier; nourished and smooth. So I was pleased to discover the brand offers a Rejuvenating Frankinscense Facial. I headed to the NYR Organic Beauty Spa on London’s Kings Road where all treatments, from body to face, use only the purest organic…

Ground (base of spine). Focus on root vegetables, plant-based proteins and earthy foods high in insoluble fibre as a good basis for health. Flow (navel). Help energy flow by soaking grains and using fermented foods to replenish gut bacteria. Vitalise (solar plexus). Balance adrenal health with complex carbs such as sweet potatoes, legumes, oats and wholegrains, plus natural metabolism-boosters cinnamon, almond and spinach, and energising ginger and chilli. Nurture (heart). Concentrate on nutrient-dense foods filled with phytonutrients, to allow nurturing healing to take place on all levels. Strengthen (throat). Warming soups and restorative teas soothe the throat, while foods rich in iodine, such as seaweeds, feed the thyroid gland. Calm (third eye). Feast on mood-enhancing matcha and raw cacao, and support the nervous system with chamomile, lemon verbena and black…

Are you impatient for your yoga sessions to produce body-transforming benefits? The following pairs of moves will turbo-charge your results. ‘Use weights where shown in the following routine and you’ll stretch and tone your body, plus strengthen muscles and bones,’ says Ingber. Don’t panic if you’ve never done yoga before – newbies can try it too. ‘Just take your time, breathe, do your best to get aligned properly and be patient with yourself,’ says Ingber. Easy! For the weights moves, use a light weight (0.5kg to 1.5kg), do the moves slowly and don’t lock your joints. CALF RAISE 8 reps + 8 pulses Stand with your feet hip-width apart and press the balls of your feet into the floor, lifting your heels and working your calves. When you press through…