Innholdsfortegnelse for January - February 2017 i Women's Fitness

Had enough of HIIT? So over smoothies? Couldn’t care less about circuits? Well, I’ve got good news, a whole host of exciting new fitness and food trends are set to hit the UK in 2017 – and you’ll find them all in this issue! Our insider experts predict that, this year, you’ll be swapping boxing for high-intensity aqua workouts (really!), smoothies for performance juices and HIIT circuits for weights classes. Find out more in ‘The H&F Fitness Forecast’ (page 50). Then discover the new ways to eat well, by turning to ‘2017’s Healthy Food Trends’ (page 56). From savoury yoghurts and charcoal detox drinks to coconut whey protein and insect energy bars, healthy eating just got a whole lot more interesting! One trend that looks set to stay is vegan…

‘One day, I took a gamble by putting two of my own technical drawings on the MD’s desk’ ‘I wake up at 7.30am and drink a soya milk latte, but that’s as routine as my day gets. I try to go into the Manuka Life (manukalife.com) offices in Fulham every Tuesday, Wednesday and Thursday – staying in city-centre hotels on Mondays and Fridays so I can quickly get to appointments and castings – but I also do lots of international travel with modelling jobs, going to trade fairs or doing quality control checks at our factories, and need to be open to bending in any direction to get everything done. ‘I got involved with Manuka Life when I was cast by the MD Leonie Ellyatt in its first campaign. I…

JAM TRANSIT LITE WIRELESS HEADPHONES Great value for money, these Bluetooth headphones (£29.99; uk.jamaudio.com ) come in black or white and have a hands-free calling function. MONSTER ELEMENTS BLUETOOTH HEADPHONES Looking for a stylish pair? These metallic headphones (£299.95; monsterproducts.com ) boast 24 hours of playing time, as well as swipe controls. BEATS SOLO3 WIRELESS HEADPHONES With a whopping 40 hours of battery life, these award-winning headphones (£249.95; uk.beatsbydre. com ) have on-ear controls and great sound.…

‘Suspension training develops power, total-body strength and core strength, plus burns calories’ IN SUSPENSE Been avoiding suspension training at the gym? Don’t – the latest research proves that the portable bit of kit could be a super-effective way to boost your body. It develops power, total-body strength and core strength, plus burns calories. And it does this using just your bodyweight as resistance. Problem is, little scientific evidence backed these claims – until now! The American Council on Exercise and researchers from Western State Colorado University studied the cardiorespiratory, muscular, neuromotor and flexibility benefits of an eight-week TRX Suspension Training programme. Sixteen healthy men and women, aged 21-71 years old, did a 60-minute TRX class three times a week for two months, including TRX lunges, push-ups, pull-ups, chest presses, rows,…

SOUND BITE ‘Writing down everything that you put in your mouth really helps.’ TV personality Tyra Banks BIG FAT TRUTH In a study of over 200,000 people, researchers at Harvard University found that although full-fat dairy foods didn’t increase heart attack and stroke risk compared to a diet high in refined carbohydrates, they didn’t decrease cardiovascular risk either. When dairy fat was replaced with the same number of calories from polyunsaturated fat, though, risk of cardiovascular disease dropped by 24 per cent. ‘These results strongly support existing recommendations to choose mainly unsaturated fats from vegetable oils, nuts, seeds, avocados and some oily fish for a heart-healthy diet,’ says lead study author Dr Frank Hu. CALCIUM CAUTION After analysing 10 years of medical tests on more than 2,700 people, researchers from…

Quick, comforting and brimming with slow-release energy, porridge is just about the perfect start to a winter’s day. But, let’s face it, sometimes your taste buds crave a little more excitement. Well, how about avocado porridge with chilli; savoury porridge with lemon-roasted fennel, or coffee and walnut porridge? Baked porridge, raw porridge, savoury porridge? Yes, the humble bowl of oats has shed its old-fashioned image and Instagram is awash with over a million stylish snaps of the staple. In their new book of breakfast-bowl recipes Spoon (£15, Hardie Grant), Annie Morris and Jonny Shimmin, offer a chapter of quick and easy porridge recipes, using a variety of grains and toppings. 'Porridge is so versatile, you can make a version to satisfy even the strictest dietary requirements and taste buds,’ says…

BREAKFAST ‘While I was training for Rio*, I’d get up at 6.45am and eat Weetabix with semi-skimmed milk, natural yoghurt and some berries, and drink orange juice. I’d then head to training at Caversham, near Reading, and start warming up at 7.30am. During training, I’d drink an SIS Go Electrolyte sports drink (scienceinsport.com) to keep me hydrated. I’d then have a second breakfast of a cinnamon bagel, two poached eggs and maybe a sausage or piece of bacon, plus a coffee after training. I’d also drink a fresh fruit smoothie. There’s a GB nutritionist who gives you advice on what to eat.’ LUNCH ‘In the next training session, I’d eat two SIS GO Energy + Electrolyte gels to keep my energy up, then for lunch I’d have a hot meal…

DETOX AL DESKO Cleanse your body with Pukka Clean Me green organic 14-day wellbeing kit (£20; pukkaherbs.com ). Each box contains a greens superblend powder, green teas and a wellbeing guide. WASH AWAY TOXINS Step into a home spa with Voya Lazy Days Seaweed Bath Soak (£17; voya.ie ). Packed with vitamins and minerals, this silky smooth hand-harvested seaweed will detoxify and nourish the body. GREEN CUISINE Kick-start your weightloss with The Detox Kitchen’s Green Package ( from £31.45 a day; detoxkitchen.   co.uk) – 900 calories of three green juices and three green veggie dishes a day.…

It’s party season again – a time when even the cleanest-living among us are tempted to have a boozy drink or two. The UK’s alcohol intake rockets – people out on ‘Booze Black Friday’, the final Friday before Christmas, are likely to down two-and-a-half times more alcohol than they usually do and sales of booze (in pubs, clubs, restaurants and hotels) go up by 142 per cent. And that’s bad news for our waistlines. Drinkers will down nearly 4,000 liquid calories during the festive season – the equivalent of 200 chocolate coins. And who hasn’t swerved the gym because of a festive hangover or downed fizzy drink and fried food rather than a bowl of porridge the morning after? But this year, things will be different. No, Santa won’t be…

WALNUTS – high in omega-3, this kitchen cupboard staple tastes even better after soaking. Eat walnuts as a snack or topped onto salads, rice or spelt dishes. Indigo Herbs Organic Walnuts come in a re-sealable airtight, foil pouch, £5.49 for 250g; indigo-herbs.co.uk. PROTEIN POWDER – if you’re currently on an exercise regime that calls for extra protein, add a whey-free shake post workout. We love new Huel which contains natural wholefoods for a nutrient-rich, high-protein, high-fibre, low-sugar complete meal. It’s a must-try. £45 for 3.4kg (£1.61 per meal). MISO PASTE – this fermented soybean paste is an ancient Japanese superfood rich in B12, vitamin K, protein and fibre, as well as enzymes and bacteria that aid digestion. Use it as a stock for noodles or casseroles, or as a base…

IRON: Not only is iron essential for healthy blood, a good immune system, energy levels, detoxification and thyroid health, it’s also key for mood health and happiness. ‘If you follow a vegan diet you’ll need about twice as much dietary iron as a non-vegetarian,’ says Allerton. ‘Plant sources of iron are less well absorbed than haem iron that you find in meat, fish and animal products such as eggs and cheese.’ EAT IT: Combine legumes, tofu, tempeh and green leafy veg with vitamin C-rich foods to aid absorption. SUPPLEMENT IT: BlueIron Liquid Iron (£14.99 for 330ml; blueiron.co.uk) also contains vitamin-C packed wild berries, vitamin B12, folic acid and zinc. VITAMIN D: Exposure to sunlight helps your body make vitamin D – without it there’s an increased risk of osteoporosis. Vitamin…

SNOWBOARD HATS OFF Sweaty Betty Luxe Ribbed Bobble Hat, £40; sweatybetty.com WINTER WARMER Icebreaker Flexi Chute, £25; snowandrock.com VISION ON Roxy Mist Snowboard Goggles, £70; roxy-uk.co.uk KEEP COSY Eider Women’s Jager Jacket, £330; snowandrock.com FANCY PANTS Columbia Women’s Millennium Blur Pants, £160; snowandrock.com EASY RIDER Bataleon Women’s Lovepowder Snowboard, £345; snowboardasylum.com BOOT UP Salomon Ivy Boa Str8Jkt Snowboard Boots, £200; snowboard asylum.com WE LOVE The stretchy Defender membrane provides great waterproofing and breathability .…

Had a hectic day? Run a bath, light the Birch & Brook Limited Edition Evergreen Scented Candle (£38 for 235g; birchandbrook.co.uk), then lie back and imagine you’re on a woodland walk on a crisp winter’s day. Enjoy the top notes of fir balsam and crushed pine and the warm, woody base of cedar, musk and amber and leave your troubles behind as you lose yourself among mossy tree trunks and lush ferns – figuratively speaking, of course! This candle helps provide a soothing antidote to a tough day at the office, when it’s cold and dark outside and communing with nature is not an option……

‘Men don’t understand the ways we women relate to our clothes. Yes, they may say “you look nice”, but for us, the thought of looking good in a little black dress is about looking dynamite, feeling empowered, exuding confidence and not thinking about any blemishes.’ So says the Loose Women host and Mirror food columnist Nadia Sawalha in her new book Little Black Dress Diet (Kyle Books, £14.99). Sawalha confesses to having tried every diet out there and, like so many before her, not only did she put the weight straight back on, she gained more. Which is why she’s come up with a plan for keeping the weight off long term. ‘This philosophy of enjoying what you eat while dieting is the way I lost and kept off three…

1. SUSPENSION CURL BENEFITS: These are a great biceps burner that also make you work to stabilise your whole body and core. Adjust the height of the suspension straps so they’re level with your chest. Place your feet directly below the handles of the strap. Grab the handles with the underhand grip, and lean back with arms straight, keeping your feet firmly planted. Flex your elbows, bringing your forearms to your biceps and squeezing hard at the top. Straighten your arms again. 2. DUMBBELL HAMMER CURL Benefits: Dumbbell hammer curls are a great variation on the usual biceps curl (where your palms face up), as they place the focus on the long head of the biceps, working your arms from a slightly different angle. With your arms straight down by…

1. Back Keep your back in a neutral position throughout, Don’t let the lower part arch. 2. Shoulders Keep your shoulders tight and back engaged, so your upper back doesn’t sag. 3. Legs Maintain tension throughout the whole move, keeping your quads, core and glutes engaged. REVERSE PLANK WALKOUT This is a fantastic full-body exercise that hits your core and shoulders hard. It needs lots of practice to get it right. HOW TO DO IT • Start in a tall plank position with your hands under your shoulders and glutes, abs and thighs engaged. • Keeping your back in a neutral position, engage your abs by tucking your hips under, and start to walk your feet back. • Keep your hands fixed in the start position and walk your feet…

Q I never warm up or cool down when I go running. Should I? A I always do a warm-up to ease into running, eliminating the ‘toxic 10 minutes’ I otherwise get, where I feel stiff, breathless and heavy. Warming up gradually raises muscle and core temperature, heart rate and breathing frequency; firing up the nerves that control muscle movement and releasing enzymes involved in energy metabolism. Scientific evidence regarding a performance benefit, however, is slim. One recent study found a small increase in distance covered in a 30-minute running trial after a warm-up compared to sitting quietly, but other studies have reported no performance benefit. What about injury risk? As a coach, I’ve noticed more people sustain soft-tissue injuries when they arrive late for a session and don’t warm…

1. WHY DID YOU GO VEGAN? ‘I’d been vegetarian since the age of six because I didn’t want to eat animals, but it wasn’t until January 2014 that I realised the extent of the suffering they went through to help feed us. I was struggling to breastfeed my newborn daughter and wondering how cows constantly produce milk. I discovered they’re artificially inseminated, then separated from their offspring to be regularly milked, before being killed for beef after a few years when their production rate goes down.’ 2. WHAT LIFESTYLE CHANGES HAVE YOU MADE? ‘Not many. I do all my shopping in supermarkets because they offer so many vegan-friendly products now, and I love to cook familiar dishes such as vegan shepherd’s pie. Eating abroad can be harder when I’m working,…

BREAKFAST: ‘I always start with a coffee and a protein-packed breakfast to fuel my body for the day ahead. I’m a huge fan of eating eggs for breakfast, so a typical meal would be buttery scrambled eggs on toast with some greens.’ MIDDAY SNACK: ‘My mornings can be busy with clients but I’ll always have a snack at around 11am to tide me over until lunch. A favourite is Greek yoghurt with fruit or a handful of nuts.’ LUNCH: ‘Lunches are simple. I base each one around a good source of carbohydrate and protein, which I usually make in advance. Grilled salmon, turkey or chicken with sweet potato and veg won’t win awards for presentation but does the trick.’ AFTERNOON SNACK: ‘By 4pm, I usually hanker after another snack. I…

‘Begin your warm-up with some mobilisation and activation of the muscles you’re about to use to increase the muscle temperature and avoid injury. ’– ALICE You may be eager to begin sweating but, before doing your first set of lunges, take time to warm up. While doing a handful of low-intensity moves may seem to be a drain on your valuable time, finding a few minutes for a warm-up will certainly pay off. The pre-workout ritual readies your body for exercise by increasing your core temperature, jumpstarting brain-to-muscle communication, lubricating your joints and getting you in the zone for working out. The net result is that you’ll perform better, have a reduced risk of injury and be in the right frame of mind for every session. Dynamic moves that will…

BREAKFAST #1 GREEK YOGHURT WITH CARAMELISED CINNAMON BANANA AND NECTARINE Serves: 1 Ingredients 200g Greek yoghurt Coconut oil, for frying 1 banana, sliced 1 nectarine, stoned and cut into segments Ground cinnamon, to dust 1 tbsp almond butter Method • Place the yoghurt in a serving bowl. • Heat a small amount of coconut oil in a frying pan and add the fruit. Add a dusting of cinnamon until the fruit is covered and leave to fry gently until slightly browned. • Remove the fruit from the heat and leave it to stand for a few minutes before adding to the yoghurt. • Top with the almond butter and an extra dusting of cinnamon, if desired. BREAKFAST #2 GRILLED PORTOBELLO MUSHROOMS WITH GOAT’S CHEESE, PESTO AND ROCKET Serves: 2 Ingredients…

DINNER #1 WARM ROASTED BUTTERNUT SQUASH, KALE AND FETA SALAD WITH POMEGRANATE Serves: 1 Ingredients FOR THE SALAD Coconut oil 150g butternut squash, peeled and cut into small chunks Sea salt 1 small red onion, finely diced 1 large handful of kale, tough stems removed and leaves torn 7-10 small tomatoes, halved 40g feta cheese, crumbled 50g pomegranate seeds FOR THE DRESSING 3 tbsp extra virgin olive oil 1 tbsp cider vinegar 1 garlic clove, finely crushed Sea salt and freshly ground black pepper Method • Preheat the oven to 180°C/350°F/Gas Mark 4. • Using your hands, take a piece of coconut oil (the size of a 20p coin) and massage the butternut squash until it is all lightly covered. Sprinkle with a pinch of salt then place on a…

STAR LETTER BEATING MY DEMONS I’m a mother of five-year-old twins. When they were two months’ old, I became deeply depressed and developed major anxiety with insomnia. I’d left my job as an HR consultant and was suddenly a stay-at-home mum, but the lack of sleep and social isolation soon took its toll. My doctor was quick to prescribe anti-depressants. I took them for six weeks, but hated it and decided to try exercise instead. I started living off the feeling of being awake, feeling fit and happy through the mist. I haven’t looked back. Now I want to motivate others so I’ve signed up to do a personal training course. I wish doctors would prescribe exercise as I’m now a happy mum, with happy children. Parm Gill, Middlesex LUCY…

Love to batter that punchbag or smash a HIIT session to release your pressure valve? Working out while you’re ticked off could increase your risk of a heart attack. That’s according to the latest data from a new study in the journal Circulation. Assessing what 12,500 heart attack patients did and felt in the lead-up to their attack, researchers discovered that feeling angry and exercising were commonplace. This has led analysts to believe that being angry or working out could double your risk of a heart attack, but doing both together could triple the threat. Not all activities are bad news – relaxing workouts such as gentle yoga or Pilates could defuse your anger. The main culprit is intense exercise. Experts argue that tough workouts and anger both cause blood…

Resistance band reverse lunge triceps extension Time: 12 each side Works: Legs, glutes, shoulders, triceps, core Stand with your feet together, holding a resistance band behind your back with your left hand behind your neck and your right hand at your lower back (A). Step your left foot back to a reverse lunge, bending both knees. Keeping your right hand still, extend your left elbow, and do an overhead triceps extension (B) as you step your left foot forward to the starting position. Swap your arm positions and repeat the sequence before switching legs. Dumbbell shoulder walk Reps: 30 Works: Shoulders, upper back and core Stand with your feet hip-width apart, knees slightly bent and your bottom muscles squeezed tight. With your arms straight and palms turned in so they’re…

BEAT THE BLOAT A healthy gut is key for weight maintenance. New Udo’s Choice Super 8 Gold (£49.99; udoschoice.co.uk) is a potent blend of probiotics for supporting digestion, nutrient absorption and a flat tum. PATH TO SUCCESS Looking for a sensible diet? OurPath (£25/week; ourpath.co.uk) 6-week lifestyle improvement plan includes a fitness programme and tracking, diet plans, personal mentor and behavioural advice for 5kg weight loss. GOOD GUT GUIDE Lose xmas pounds in 21 days with The G Plan Diet – The Revolutionary diet for gut-healthy weight loss (Octopus, £7.49) by Amanda Hamilton.…

CHOCOLATE, CHIA AND COCONUT POWER BALLS Makes 12 260g almonds, with skin on 125g Medjool dates, pitted 3 tbsp organic raw cacao powder 2 tbsp organic raw coconut oil, melted 2 tbsp maple syrup 1 large orange, zest and juice 2 tbsp chia seeds 30g puffed quinoa 60g moist coconut flakes or shredded coconut 1 Place the almonds in a food processor and process until finely chopped. 2 Add the dates, cacao powder, coconut oil, maple syrup, zest and orange juice. Process until the mixture comes together and you have a paste-like mixture. If the mixture is too thick and not processing smoothly, add a little more orange juice to loosen. 3 Transfer the mixture into a bowl. Stir in the chia seeds and puffed quinoa, then mix all the…

‘Cases of mouth cancer have risen by 39 per cent in the past decade. It can affect anyone and early diagnosis increases the chance of beating the disease from 50 to 90 per cent. If you have a mouth ulcer lasting more than three weeks, red and white patches or unusual swellings, see your dentist immediately; it could save your life. Your dentist is trained to spot mouth cancer, so don’t miss your check-up. For details, visit: mouthcancer.org.…

SUB-ZERO SKINCARE A few hundred years ago, Catherine the Great used to rub ice cubes of herbal water over her face and neck to boost her skin’s glow. This frosty beauty habit has now come back into fashion under the name of cryostimulation, which has been shown to improve skin’s microcirculation in the same way as a winter’s run or brisk walk. Anne Sémonin Eye Express Radiance Ice Cubes (£43 for six cubes; annesemonin.com) contain ginko biloba to perk up tired eyes, while Jalue Ice Therapy (£39 for four sachets and an ‘ice cone’ applicator; jalue.com) contains a botanical elixir to revive your face. Filorga Eyes-Absolute (£65 for 15ml; marksandspencer.com) also boasts a cooling applicator. CELEBRITY FAVOURITE ‘The black and the blue together complement my purple hair tone!’ Nicole Scherzinger,…

If you like pain, you’ll love the assault bike. It’s popular with Crossfitters and scales automatically to keep up with you as you push, pull and pedal with force. The harder you work, the harder it works – against you. That’s sadistic; assaultfitnessprodcuts.com.  Inspired by Nordic skiing, this tough bit of kit is a great way to build strength and endurance, particularly in the arm, leg and core muscles. It boasts two upper cables, which you drive downwards in a skiing motion, and is a low-impact option for the injury-prone; concept2.co.uk.  Looking like a cross trainer with stationary handles, The SPARC (which stands for Strength, Power, Accelerated, Resistance, Cardio) is the ultimate fat burner. It boasts two modes – circuit and interval – for intense sessions; cybexintl.com.…

1 Thompson & Scott Skinny Prosecco This fresh and fruity Prosecco is light and lively yet contains just 66 calories per 100ml and has 30 per cent fewer calories compared to many other Proseccos. It’s made from Italian grapes sweetened by the sun so requires minimal added sugar (7g of per litre, in fact) and it’s certified organic and vegan, so you can sip guilt-free. £17.99 bottle/£108 per case of six; thomsonandscott.com. 2 Seedlip Garden 108 and Seedlip Spice 94 Billed as ‘the world’s first distilled non-alcoholic spirit’, Seedlip is available in two equally complex and delicious flavours (and beautiful bottles!). Neither contains added sugar nor sweeteners. The newer tipple is Garden 108, a green and floral blend of peas and herbs including spearmint and rosemary. It makes for a…

‘My energy levels are high and I’ve seen my fitness improve as a vegan. I now have PBs in most running distances, and can lift heavier weights than before. My muscular composition has gone up too, with lower fat mass. For breakfast, I have homemade museli with unsweetened almond milk and protein powder. Midmorning, it’s a homemade pea protein shake with spirulina or barley grass, kale, cashew nuts and fruit or vegetable juice. For lunch, it’s a tofu salad with veg, then I’ll snack on a protein bar or an apple with tahini. For dinner, it’s nut roast or seitan (wheat meat), and a soya yoghurt.’…

Victoria’s Secret Lightweight Bra, £22.73, and The Player Run Short, £22.73; victoriassecret.com Top-selling American underwear brand Victoria’s Secret knows a thing or two about bras, and puts its expertise into its fantastic-looking sports range, too. The medium-support, breathable bra in the picture boasts wireless cups and a super-comfy elastic band with no clasps or hooks. Details such as adjustable racerback straps help you get the fit just right, while a cutout detail in the back ups the style stakes. Spin, kickbox and train hard is the message. The medium-rise shorts boast built-in knickers, an inside pocket and wicking fabric. It’s a great-looking outfit for a sensible price.…

H&F beauty writer Yanar Alkayat tries a light-therapy facial What? Light Fusion Facial, from £25 for 30 minutes. Where? Karidis clinic, London; karidis.co.uk (for clinics nationwide, visit lightfusion.net). 'Not all anti-ageing treatments need to involve invasive procedures to be effective and not all facials are fluffy. This new light-therapy treatment is ideal for dull skin that needs some glow or if you’re suffering from irritation, mild pigmentation or redness. The LED technology uses red light and near infrared light and is suitable for all skin types. The therapist at the modern Karidis clinic (at the Hospital of St John and Elizabeth) first double-cleansed my skin using Vitage skincare products (vitage.co.uk). She then laid a two-part jelly-like sheet mask infused with marine collagen, probiotics and plant extracts onto my face –…

‘My respect for and appreciation of good, fresh, seasonal ingredients and where they come from have shaped and honed the way I cook,’ says Gill Meller, author of Gather (Quadrille, £25). This is no surprise when you hear that the chef, food writer, food stylist and cookery teacher has been part of the River Cottage team for over 10 years, working closely with back-to-nature, back-to-basics foodie superstar Hugh Fearnley-Whittingstall. ‘In a sense, then, Gather has become a philosophy for a more mindful way to cook and eat,’ says Meller. ‘My book is very much about that moment of pleasure when we first taste a dish. That fraction of time given over to the appreciation of all that makes a mouthful of food a joy.’ Meller’s first cookery book features local,…

ASICS LITE-SHOW WINTER JACKET £75; asics.com ‘Great for chilly days, this is comfy to wear and moves well with your body. It boasts water- and wind-resistant softshell fabric on the front, but has stretchy brushed-knit panels on the sides and back to wick moisture away. I also appreciated the long cosy cuffs with thumb loops. The 360o print includes a wide strip of dotted reflective material down the mid-back and arms, but just a reflective logo at the front. The reflective material on the arms didn’t work very well, though, so together with the dark background colour on the version I tried, this was not very visible at night. Great for super-cold winter daytime use though.’ NIGHT-TIME VISIBILITY PERFORMANCE PROVIZ PIXELITE WOMENS RUNNING JACKET £74.99; provizsports.com ‘The super-reflective areas are…

‘When I was 13, I had a horse-riding accident, so I’ve always had problems with my knees. Then, three years ago, when I was on holiday in Spain, a girl fell off a mountain and I went to rescue her. In the process, I trapped my foot, snapping my cruciate ligament. The impact took out my collateral ligaments, some cartilage and damaged my back. It was horrendous. It took me two months to get back to the UK as I also had a deep vein thrombosis that travelled to my lungs, and four pulmonary embolisms. The pain was horrific, but the doctors told me bouncing had probably saved my life because it had made my lungs so efficient. The blood clot would probably have killed someone else.’ REDISCOVERING MY BOUNCE…

‘Diet is the crux of the entire plan and is the foundation of a healthy body and a healthy mind’ Did you know that some of the fittest people are also the most consistent exercisers? They don’t wimp out of training after a bad day at work, nor do they blame lack of time for skipping the gym! And these successful workout types certainly don’t expect to slim down overnight. Instead, they persist with their exercise plan to reap the results. Making exercise a habit is key. According to research published in the journal Health Psychology, people who associate exercise with a specific cue or trigger are likely to work out frequently. It needn’t be complicated – you might go for a run when you hear your morning alarm or…

GREEN VEGETABLES Eating leafy, fibrous veg aids and improves digestion and provides micronutrients such as iron and calcium. It’s also high in antioxidants. Spinach, kale, cabbage and broccoli are good examples. COCONUT OIL Why coconut oil? This oil is Alice’s preferred choice of cooking oil because of its high smoke point. Unlike sunflower or olive oil, it’s less damaged and chemically altered when heated, and doesn’t denature. AVOCADOS Not only do avocados taste delicious, they’re also extremely good for you. They provide vitamin E, potassium and iron, and a plentiful source of good monounsaturated fats. HEALTHY FATS The four main types of fat in our diet are: monounsaturated fats, polyunsaturated fats, saturated fats and trans fats. Unsaturated fats (mono and poly) are often called ‘healthy fats’ and are found in…

LUNCH #1 ROASTED TOMATOES AND AVOCADO ON SOURDOUGH TOAST Serves: 1-2 Ingredients 8-10 cherry tomatoes, halved ½ tsp melted coconut oil 1 ripe avocado, halved, stone removed and peeled Juice of ½ lemon Sea salt and freshly ground black pepper 2 slices of thick sourdough bread, toasted Balsamic glaze, for drizzling 50g rocket Method • Preheat the grill. • Place the tomatoes on a foil-lined tray and drizzle with the coconut oil. Season well and place under the grill to cook for about 10 minutes. • Using a fork, mash the avocado and mix with the lemon juice and a pinch of salt and pepper. Spread evenly onto your toasted sourdough. • Once the tomatoes are cooked, place them on top of the toast and avocado, drizzle with a little…

THE RELAXATION POSE Lie on a mat on your back with your knees bent, feet hip-width apart. Rest your arms on your pelvis or by your sides. Check your pelvis is level and your spine retains its natural curves. Take a few breaths, wide and full into the back and sides of your ribcage. Breathe in and hold. Breathe out and release. THE STARFISH Start in the relaxation pose and breathe in. Breathe out and raise one arm back, as if to touch the floor behind you. At the same time, slide the opposite leg away into an extended position. Breathe in and hold. Breathe out and return to the start. Repeat on the other side. ROLL DOWNS Stand with feet hip-width apart. Bend your knees a little. Breathe in…

Before you turn the page because you don’t normally eat sausages, read on! These are far from ordinary bangers. Made by a family-run, North Yorkshire business, these (and other products including delicious beef burgers, meatballs, pork sausages, other types of chicken sausages and veggie offerings such as the delicious Nuts About Cheese Sausages and Super Greens Balls) are made in small batches containing quality ingredients and fresh herbs that are, as the dedicated team puts it, ‘famers’-market quality’. Wondering what’s in them? Well, there’s 85 per cent British chicken, for a start; plus 3 per cent peppery watercress, some lemon zest, cornflour, plenty of natural seasonings and not much else. Not only are they naturally low in fat, they’re gluten- and dairy-free too. Sound too good to be true? We…

‘The old idea that healthy food is bland and unimaginative is changing’ SO LONG, FADDY DIETS! It seems we’re finally starting to appreciate that heathy eating is a way of life, rather than something to dip in and out of, and I think that’s brilliant! According to research commissioned by Waitrose, almost three quarters of Britons see healthy eating and looking after themselves as part of who they are. Faddy diets seem to be on the decline, and more than half of those polled said that eating sensibly is part of their daily ritual, rather than something they do reactively or episodically. The supermarket’s research also showed that six in 10 of us eat fresher, lighter foods than we did five years ago. The old idea that healthy food is…

WORK IT OUT Are you spending too many hours at your desk? Be warned, a poor work-life balance now may affect your health in years to come, shows new research. Researchers from the University of Jyväskylä in Finland tracked a group of businessmen over 26 years. Those who worked for more than 50 hours a week and slept less than 47 hours a week in their mid-life had poorer scores for physical health and wellbeing in older age, compared to those with normal work and sleep patterns. Time to turn off the PC and head to the gym! 1 in 4 workers have taken time off due to stress this year and it’s keeping two thirds of us awake at night*. A YEAR OF WELLBEING Want to eat well,…

Did you embrace courgetti, coconut oil and smoothies and pack in the protein this year? Want to know which new superfoods you can look forward to eating in 2017? Industry insiders have been busy developing the latest products in response to our buying habits, so read on to find out what’s in store for you and why. It’s time to get even more adventurous… 1 SAVOURY YOGHURT & SNACK BARS With sugar off the menu, savoury is where it’s at – including yoghurts, snack bars, porridge and granolas. In America, they’re infusing the flavours of carrot, beetroot, sweet potato and tomato into yoghurt for a savoury (with a hint of sweet) accompaniment to all sorts of food, so soon you’ll be popping savoury yoghurt into your shopping basket too. Look…

Veganism has come a long way. Once reserved for hessian-wearing hippies and animal rights campaigners, a plant-based diet is now a fashionable, international trend with celebrities such as Beyoncé, Stella McCartney, Ellie Goulding and Thandie Newton, as well as super-bloggers, giving it some gloss. Venus and Serena Williams converted to a vegan diet some years ago, Carl Lewis is a famous vegan athlete and there’s a growing trend for bodybuilders bulking up without meat, showing off their looks on Instagram. Just 10 years ago, when I decided to transition from life-long vegetarian to vegan, I was met with few foodie choices and many strange looks. I would shy away from using the V-word and had trouble convincing others that my diet was healthy or positive. GREEN TREND Now it’s no…

‘I went vegan 18 months ago to try the 22-Day Revolution diet, a three-week, plant-based plan inspired by Beyoncé and chef Marco Borges. I spoke to other vegans, including the grime MC JME, who sent me links on factory farming. It changed my life. A typical day might be gluten-free porridge with almond milk, a black bean chilli with brown rice and steamed kale for lunch and a mushroom stir-fry for dinner. When I’m not on a super-lean diet, I’ll load up on smoothies and juices. My sugar intake has fallen, and I’ve given up alcohol. I feel amazing. I’m training with @McKenziSagerFitness and building muscle on no meat #AllMuscleNoMeat. My vegan app, Viappi launches early 2017.’…

• When I go gathering, I go out into the light and air of the landscapes that surround me, because sometimes the best way to get great ingredients is by going directly to the source. • Through using the seasonal ingredients I’m particularly fond of [in this book], I hope to give every home cook an idea of context; a sense of the productive and beautiful places these foods come from. • Try stopping at a farm gate once in a while, or chatting to the fishermen at the harbourside. Go to a ‘pick-your-own’ cooperative. You nearly always end up with the freshest, most delicious ingredients. You’ll support them directly and see where your food comes from. • All the gorgeous textures, tastes and smells of the dishes are owed…

WHAT ECZEMA? After discovering that Nile crocodiles have the most powerful immune system on Earth, Repcillin created a unique antimicrobial and anti-inflammatory Crocodile Oil Balm for people with eczema, sensitive and damaged skin. It costs from £35 for 25ml; repcillinpure.co.uk. LUXURY TEAS Embrace the joy of hygge through these luxury teas, all packed in biodegradable pyramid bags. There are 16 indulgent blends to choose from, including Marzipan, Chocolate Brownie, and Rhubarb & Vanilla (from £1.65). To enjoy 10% off your first online order, use code ‘H&F1’ at checkout; hooglytea.com. LOW-CAL NOODLES Zero Noodle Snack Pots were winner of Holland & Barrett’s Healthy Magazine Best Weight Management Product 2016. They’re the lowest-calorie pot noodle in the world and the first shirataki-based (konjac plant) pot noodle to be made. Add boiling water…

Alice Liveing hasn’t always been content with her body. As a teenager, she yo-yo dieted and forged notes to get out of sports classes. But three years ago, while training as a dancer at Bird College in Sidcup, she decided to clean up her diet. Out went processed meals and in came wholesome, nutritious food. The change was almost immediate – Alice had more energy, her skin improved and she slept better. Knowing that her improved diet required a smart exercise regime, Alice started following a bespoke training plan. She was already dancing regularly but it wasn’t enough. ‘I began learning about strength training and found it a welcome alternative to the hours spent in the dance studio surrounded by girls in leotards,’ she explains. ‘The gym really became my…

The workout circuit approach tests stamina, determination and strength without impacting on your time To make exercise a habit, you have to start somewhere – and this two-week plan, created exclusively for Health & Fitness readers by Alice, is perfect to whet your workout appetite. It’s completely kit-free, all you need is a step or platform – the stairs or a plyometric box will do – which means you can exercise from your home or in the gym. It’s entirely up to you, but we advise choosing a location that will make it easier for you to stick with the workout routine. If you’re a mum who is short on time, for example, it might be best to do the workout from your lounge…

From the latest boutique café to your Instagram feed, the clean eating trend is showing no sign of letting up – but what does it mean to eat clean? Actually, it’s surprisingly simple. Rather than focusing on what isn’t good for the body, it’s about taking care to consume what is good for the body. And that means eating and cooking with wholefoods that haven’t been processed, refined or handled. In other words, the aim is to eat products that are as close to their natural form as possible. For Alice, it’s all about munching on nutrient-dense foods that will create, nourish and fuel a healthy mind and body. Sound like hard work? It isn’t. Clean foods don’t have to taste bland, and they shouldn’t be difficult to cook with.…