Innholdsfortegnelse for September 2015 i Women's Fitness

Paleo, alkaline, gluten-free, dairy-free – these days, nearly everyone seems to be on a healthy eating regimen. But just how good are these diets if you love to exercise? Can you cut out foods and still have the energy to perform at your best? We asked a super-fit H&F writer to test drive three popular diets – paleo, vegan and calorie counting – for three months, to see how they affected her fitness. Which plan helped her perform - and which left her running on empty? Find out in ‘The Fit Woman’s Diet Experiment’ (page 54). One of fastest-growing diets is ‘free-from’. At least 15 per cent of UK households now avoid gluten and wheat – half of them because they believe it’s healthier. But is that really the case?…

This month, Jessica wins a complete runner’s outfit, worth £189, courtesy of Karrimor. The prize includes a pair of D30 Stability trainers with D30 cushioning; a Calorie Life Coach Watch with built-in 24/7 calorie measurement, distance travelled, step counter and heart rate monitor; and Bluetooth wireless earphones to listen to music, and make and receive calls! Karrimor is also giving away a pair of XLite Capri Running Tights and an XLite Tee. Visit karrimor.com to get the look.…

THE GOLDEN RULE Fitness pros call the post-exercise hour the ‘golden hour’ as it’s long been considered the best time to consume that post-workout protein shake and boost muscle repair. But according to research in the journal Nutrition and Metabolism, it’s best to guzzle your protein shake in four sittings. The researchers got exercisers to take a total of 80g of whey protein, starting the first dose immediately after training. Group one took 8 x 10g doses every 90 minutes, group two took 4 x 20g every three hours, group three took 2 x 40g doses every six hours. The four 20g doses produced the greatest tissue-restoring results. CELEBRITY QUOTE ‘I sit today in a place of greater acceptance of my body. And that includes not just my weight, but…

STRONGEST = LONDON London has the highest number of people performing strength workouts, with 27 per cent of Londoners lifting weights every week. Half the amount flex their muscles in Edinburgh, Brighton and Southampton. LEAST FIT = NOTTINGHAM Bad news for Nottingham locals – according to data, it’s the least active city with 39 per cent exercising less than once a week. Glasgow wasn’t far behind with 19 per cent of inhabitants clocking one weekly workout or less. MOST CARDIO = LIVERPOOL If you’re a cardio queen, you’ll fit in well in Liverpool. While London had the highest number of people doing strength workouts, Liverpudlians favoured cardio with 34 per cent getting sweaty each week. TEAM PLAYERS = BRIGHTON Love team sports? So do Brightonians. According to the stats in…

Lunge with lateral raise Reps: 20 Works: Shoulders, abs, legs, glutes Stand with your feet hip-width apart and a weight in each hand with your arms at your sides (A). As you step forward into a lunge, raise the weights out to your sides at shoulder height (B). Lower the weights as you return to the start. Repeat on the other leg. Ab pull-in Reps: 20 Works: Abs, arms, lower back, hip flexors Lie flat on your back with your hands by your bottom. Push your upper body up a few centimetres and, keeping your legs straight, lift them off the floor (A). Keeping your legs together, pull your knees in towards your chest while lifting your head, neck and shoulders to meet your knees (B). Hold, then slowly return…

MEAL IN A BOX Eat well without the faff of shopping and planning! Riverford’s organic recipe boxes (from £33.95; riverford.co.uk) give you three healthy meals for two. You’ll find recipe cards and all the fresh, seasonal ingredients measured out. No waste. Just cook… FULL OF BEANS Fava Beans are delicious, nutritious and good for the soil and bees. Hodmedod's Organic Split Fava Beans (£2.29 for 500g; hodmedods.co.uk) are tasty, versatile and don’t need soaking. They're great for dal, falafel or houmous – or in soups or curries and are grown on British farms. TIME FOR TEA Inspired by travels in Latin America and blended in Dorset, Teatonics organic infusions (£4.35 for 14 bags; teatonics.co.uk) offer sensational flavours using therapeutic ingredients. Try Mind-Awakening Yerba Mate for a clean, zesty caffeine kick.…

“ It may have taken seven years to produce, but finally the Government’s independent Scientific Advisory Committee on Nutrition (SACN) has produced the Carbohydrates and Health report that will inform future healthy eating policy issued by Public Health England. The part of the report that’s received most publicity is the advice that recommended intakes of free sugars should be halved from a maximum of 10 per cent of energy intake to five per cent (or around 25g a day), to help address obesity, diabetes and tooth decay. Free sugars are those added to food (including processed foods) or those naturally present in honey, syrups and unsweetened fruit juices, but exclude sugars in whole fruits and vegetables and the sugar (lactose) naturally present in dairy products. WHAT’S IN THE BAG? All…

GUT FEELING Ever wondered why you can’t stop at one fatty treat? According to latest research from the University of Georgia, eating high-fat foods alters the balance of your gut bacteria, dampening the effect of ‘fullness’ signals to the brain. ‘The brain is changed by eating unbalanced foods,’ says researcher Krzysztof Czaja. ‘It induces inflammation in the brain regions responsible for feeding behaviour. Those reorganised circuits and inflammation may alter satiety signalling.’ It’s not known whether the changes are permanent or reversible. More research is planned but, in the meantime, it’s time to step away from the biscuit tin! CELEBRITY QUOTE ‘I can’t really have naughty food in the house, whether that’s a mint Aero or finger of fudge, because I just have to eat it.’ Lorraine Pascall <200> The…

Second opinions More than a third of adults in the UK are more likely to seek a second opinion on financial advice than on their own health, according to research consultancy ComRes. More worryingly, a fifth of those asked said concern about offending or angering their doctor would stop them from asking for a second medical opinion. Enter Diagnose.me, a platform that connects patients to leading health specialists for an online consultation, followed by a detailed report (costing £100) and follow-up communication within four days. Visit diagnose.me for more information. BACTERIA BUSTER From cuts to abrasions, Jack Black Mr Fix It Antimicrobial Wound Rescue (£15.50 for 29ml; amazon.co.uk) contains silver (55mg/L) to help stave off infection by reducing surface bacteria. OUCH! ONE IN FIVE BRITS WILL WAIT UNTIL HEADACHE OR…

Drinking ‘too much’ water: It’s important to stay hydrated, but over-drinking when exercising can cause health risks. Mitchell Rosner, MD, a kidney specialist at the University of Virginia School of Medicine recommends using your thirst as a guide and avoiding excessive consumption during physical exercise. Heavy-duty exercising in the morning: Getting in an intense training session first thing can leave you more exposed to viral or bacterial infection, say experts from Brunel University. Try milder forms of exercise such as a gentle jog or a slow yoga class in the mornings and save your heavier workouts until later on. Grazing on several small meals throughout the day: Scientists from Purdue University in the US discovered that, contrary to popular belief, those who graze on several small meals throughout the day…

BEAUTY WITH A HEART Trusting in beauty is important and a theme for this year’s Organic Beauty Week (September 14-21) is raising awareness about brands that carry a stamp of approval from organic certification bodies (such as The Soil Association or Ecocert). This way you’ll know your products contain a minimum level of organic ingredients and come with a commitment to the environment and worker conditions. The Campaign for Clarity by The Soil Association will be running activities such as shopping evenings with talks and discounts on organic beauty products during Organic Beauty Week. Visit soilassociation.org/ organicbeautyweek. {CELEBRITY FAVOURITE} ‘Odylique Timeless Rose Moisturiser is the ultimate – I can’t live without it!’ TV Presenter, Denise Van Outen WE LOVE: Mrs White’s Unstung Hero. A fresh, uplifting lemon cologne that naturally…

Enna Bartlett, 24, copywriter & photographer ( ennabartlett.co.uk ) cut out gluten and saw the health benefits ‘From the age of 18, I knew something wasn’t right with my digestion, but it was only when I couldn’t get to university without having to find a loo en-route that I went to the doctor. Initially they diagnosed IBS, but I pushed for a blood test and discovered I had gluten intolerance. I eliminated gluten from my diet –and started reading up on it, checking labels and cooking a lot at home, as eating out was difficult. In six months, I started to feel normal again. If you’re experiencing symptoms, go to the doctor straight away.’…

EQUINOX TRAINING CAMP (ETC) equinox.com A very specialised bootcamp, ETC has been created by a team of physiologists, trainers, instructors and the Equinox Health Advisory board. Expect an 18-session programme that gets progressively tougher to ensure results. FITNESS FIRST OUTDOOR GROUP TRAINING (OGT) fitnessfirst.co.uk Sign up to this outdoor training programme at select Fitness First clubs across the UK. The 30-, 45- or 60-minute workouts are broken down into five classes: HIIT, Circuits, Train and Run, Teamwork and Cardio Breakout, so take your pick! BRITISH MILITARY FITNESS britmilfit.com This popular outdoor fitness company runs over 400 classes a week in more than 140 venues across the country. Led by military-trained professionals, the workouts are varied and fun. Expect bodyweight moves, partner exercises and team games. NEW YOU…

When we think of our core, most of us think about toned abdominals and a six pack, but there’s much more to it than that. In fact, your abdominal muscles make up a relatively small part of your core, as the core includes all the muscles that stabilise your pelvis and spine. Your abdominals do play an important role, but there are many other less obvious muscles that help keep you strong and stable through your entire trunk. YOUR CORE MUSCLES Muscles that are commonly considered part of the core include the rectus abdominis, or six pack muscle; the transversus abdominis, your body’s natural weight belt; the multifidus and erector spinae, the muscles around the spine; and the obliques – the muscles at the sides of the trunk. These core…

NIKE FLYKNIT ZOOM AGILITY £140; store.nike.com ‘These extremely lightweight shoes allowed great flexibility during a fast-paced, high-impact studio workout, thanks partly to the Nike Zoom cushioning pods on the soles. The fit is snug and almost sock-like, due to the breathable Flywire knit, but there’s still plenty of support, with a memory foam collar that locks in your heel. I loved the look of these, too – they’re very stylish and you can choose from lots of colour combos.’ COMFORT SUPPORT STYLE PUMA IGNITE PWRCOOL SHOES £85; uk.puma.com ‘These felt more supportive during a HIIT session than many of the others on test, but, even though the upper part of the trainer has a minimal design, they lacked the flexibility for some more extreme movements. However, the shoe is very…

STAR LETTER METABOLISM BOOSTER I’m turning 30 later this year, and your article ‘Outsmart Your Metabolism’ (August issue) really struck a chord. Having run for a number of years, I’ve noticed that the weight is no longer dropping off as it once did. I’ve started taking an active approach, by beginning every day with a homemade smoothie full of spinach and Greek yoghurt, which makes me feel fuller for longer. I’m also incorporating more interval training into my weekly routine, along with upping my water intake, and now I’m seeing my weight start to drop. I’d never appreciated how your metabolism changes so much as you get older – thank you H&F for flagging this up! Jessica Williams, Stockton-On-Tees RECLAIMING CONFIDENCE I was recently diagnosed with benign paroxysmal positional vertigo…

MONKEY NUTRITION PRIMAL26 (£17.95 for 420g; monkeynutrition.com) A great source of branched chain amino acids (BCAAs) with a biological value of 159, this whey protein isolate is fat-free, sugar-free and gluten-free with 26g of protein per serving. NEAT NUTRITION WHEY PROTEIN (£34 for 1kg; neat-nutrition.com neat-nutrition.com) This powder is packed full of amino acids and zero additives. Expect 24g of protein per serving for a gluten-free, vegetarian fix. SIS ADVANCED WHEY ISOLATE (£44.99 for 1kg; scienceinsport.com) Made from 100 per cent pure whey protein isolate, this low-fat powder contains 31g of protein and 1.7g of carbohydrate in every serving.…

“New to motherhood? Congratulations! Just don’t expect to shrink back to your pre-pregnancy shape immediately. According to data from parenting website wauwaa.com, it takes the average mum one year and seven months to get their pre-baby body back. But it can be done. While pulling on a pair of workout leggings might not be top of your priority list right now, exercise offers big benefits for both you and baby. Not only might it reduce your stress levels and improve your body confidence, but research from Bupa also shows that mums who exercise claim it improves their parenting skills. Here’s how to do it safely. GETTING STARTED Let’s start by answering the question that’s on every fit mum’s mind – when can you begin exercising? The answer is: it depends…

Do you eat your five-a-day? If the answer’s yes, you could be onto a winner, according to the latest research from the University of Copenhagen. The study analysed the DNA and fruit and veg intake of 10,000 Danes, finding those who ate the most had a 15 per cent lower risk of developing cardiovascular disease and 20 per cent reduced risk of early death, which researchers put down to the high levels of vitamin C in many fruit and veg, such as peppers, kale, kiwi, citrus fruits and berries.…

What does a diet that provides 30g fibre and less than five per cent energy from free sugars actually look like? Here’s one day’s suggestion from the British Nutrition Foundation. BREAKFAST • Two wheat biscuits (for example, Weetabix), semi-skimmed milk, one chopped banana • Unsweetened tea LUNCH • Cheese, chutney and salad on a malted wheat roll • One pear DINNER • Homemade vegetarian bean chilli with brown rice • Small chocolate SNACK • 40g unsalted nuts and raisins • 175ml glass of red wine…

COOK SLIM The Pure Package and Leith’s Nutrition in Practice Course ( leiths.com ) Do you love cooking but feel your culinary creations are sabotaging your weight-loss efforts? Acclaimed cookery school Leiths has teamed up with gourmet dietary food service company The Pure Package to launch a course – Nutrition in Practice: The Accreditation – that arms you with the nutritional knowledge you need to cook healthy, balanced meals. Over 10 weeks (one day a week), Leith’s professional chefs and nutritional experts from The Pure Package will teach you about portion control, menu planning for dietary needs, weight management, understanding food labels, managing food allergies and much more. With hands-on cookery sessions and informative discussions, you’ll soon feel more confident in the kitchen, whether you want to make…

GET TIME TO REST A University of Eastern Finland study, focusing on heart rate variability, found longer breaks between shifts helped nurses recover better. They backed forward-rotating shifts (a shift followed by one that starts later the next day). FUEL UP The journal Population Health Management shows that eating unhealthily could make you 66 per cent less productive. More reason to pack a nutritious lunch box! GO POTTY Boost productivity and mood with pot plants, souvenirs or pictures of loved ones. A study from Exeter University found pleasant surroundings could make you 15 per cent more on the ball. TAKE FIVE Take five to stop and pay more attention to the present moment. An Ohio State University study found mindfulness at work helps reduce stress.…

We all look forward to the holiday season, but hair can really suffer, especially if you’ve jetted off to sunnier shores where the heat and sun can dry hair out. If you’ve been active, chlorine-filled water may have wrecked your colour, while salty seas can turn tresses crisp in seconds. The holiday package is undeniably a strain on hair. But don’t fret! If you’re still to have your sunny break, the damage can be avoided, says Fabian Lliguin, co-founder and creative director of Rahua, a beauty brand that harnesses the power of Amazonian ingredients. ‘The best way to shield your hair from the sun is to use products infused with antioxidants, such as green tea, which can help mitigate UV rays through protective polyphenols (a type of antioxidant). While on…

If you’re planning on following an elimination diet, try these to make life a little easier The Food Maestro App, free; FoodMaestro.me This new app is set to transform the way that allergy and intolerance sufferers shop for food, helping them to live more freely. Simply scan foods using your smartphone and FoodMaestro detects if they contain ingredients you’re allergic to. Easy! Deliciously Dairy Free by Lesley Waters Octopus Publishing, £20 Waters offers more than 100 delicious, nutritious lactose-free recipes, including White Bean Creamy Hummus with Broad Bean Salad; and Dukkah and Coconut Rice Pudding with Griddled Pineapple, so you don’t have to feel you’re missing out. ProVen Adult Probiotic Acidophilus and Bifidus 25 Billion , £13.95; provenprobiotics.co.uk Loaded with friendly bacteria, these gluten- and dairy-free probiotics have been…

There’s nothing quite like being outside for the last days of summer. Getting active in the fresh air with friends in stunning surroundings can be the perfect tonic – a University of Michigan study even found that this combination is proven to limit stress and feelings of depression. With this in mind, we’ve rounded up the best activities for you to do outside over the next few months; and there’s something for everyone. Whether you want a scenic cycle route or the latest gear to ensure you stay prepared in all weathers (after all, this is the UK), it’s time to embrace the great outdoors! Ride happy Does the idea of cruising from cove to cove along stunning coastline or exploring ancient sites on two wheels tickle your fancy? Take…

1 WHAT ARE YOUR WORKOUT GOALS? A Performance: I’m training for a race B Shape-up: I’d like to get stronger and slimmer C Enjoyment: I want to have fun off the beaten track D Aimless: I have lots of energy to burn! E Social: I want to beat my buddy in a match 2 WHERE DO YOU LIKE TO WORK OUT? A On a long, flat road where I can gather speed B In an upbeat atmosphere with other exercisers C Somewhere wild, rugged and beautiful D On city roads, parks and streets E On the court or pitch 3 WHICH OF THE FOLLOWING IS YOUR TYPE OF SWEAT SESSION? A Timed sprints B A bodyweight HIITstyle workout C Fartlek training D A crazy obstacle course E Drills sessions or…

The Shine Night Walk September 26 shinewalk.org Cancer Research UK’s nighttime fundraising half- and full-marathon walks will start at 7:30pm. Walkers illuminate the streets with lights, glow sticks and sparkling clothing! The MoonWalk New York October 3 walkthewalkamerica.org Take your challenge overseas by signing up for this marathon-distance event in the Big Apple. Show your support for breast cancer awareness by wearing the trademark decorated bra as you take in the sights. The Ovarian Cancer Walk October 17 targetovariancancer.org.uk If a half or full marathon seems like an incredibly long way, sign up for this 5K or 10K walk around London’s 2012 Olympic park. It’ll be great for your fitness and even more positive for the research towards ovarian cancer. High Peak Winter Hike…

LEGS ELEVEN Quandry Pants, £75; patagonia.com SHOE ZONE Fluorecein Mid Waterproof Boots, £110; merrell.com SO COSY Lynx Sleeping Bag, £120; thenorthface.co.uk SOUS CHEF Pinnacle Soloist Cook Set, £50; cotswoldoutdoor.com RAIN CHECK Venture On II Jacket, from £56; columbiasportswear.co.uk PACK UP Poler Rucksack, £85; bearandbear.com STAY DRY Hammamas Towel, £25; hammamas.com WE LOVE This super-absorbent, fast-drying towel can help you dry off, act like a picnic blanket or provide warmth! TEA TIME Small Tea Kettle, £23.50; cotswoldoutdoor.com…

WEI Multi Task Multi Mask Collection (£16 for three, spackenk.com ) How does your skin look and feel today? Like it could do with a bit of extra TLC? But what if it’s never the same one day to the next? You're in luck. With this pack of three face masks, inspired by Chinese herbal medicine, you can choose to detox, brighten or fight wrinkles! Use the Golden Root Purifying Mud Mask to cleanse impurities, the Kakadu Plum Brightening Sugar Mask to hydrate and brighten the skin or the Manuka Bee Venom Anti Wrinkle Mask to diminish fine lines and firm skin. Ingredients include pure China clay, Chinese Angelica and reishi mushroom. Apply your mask of choice to clean skin with the soft brush and leave on for…

Let’s face it—we’re all tempted by sweets and treats, at least every once in a while. It’s a hard decision as you walk by decadent, buttery cakes whether to sneak a nibble or compromise flavour and go for the less appetising diet treats on the market. Or to give up these kinds of foods altogether. That’s where healthy baker Gee Charman comes in with her ingenious new low-fat, low-sugar cookbook, Guilt-Free Baking (Nourish Books, £16.99). Her sweet-treat recipes are all made with healthier ingredients, fabulous flavours, and ‘good’ fats, perfect for those afternoon cravings or after-dinner delights. The book is packed with delicious recipes for cakes and desserts all 300 calories or less. Charman spent years cooking for the Royal Family at Kensington Palace after her training at Tante Marie…

You’re in for a surprise if the notion of yoga conjures up images of super-chilled people chanting and contorting their bodies. Today around 30 million people worldwide practise the discipline, thanks partly to the huge variety of yoga styles available, from restorative and vinyasa practices, to hot yoga and fusion workouts. Of course, the discipline has many perks – increased strength, boosted brain power and improved flexibility, to name a few – but perhaps you want a few more. Enter Broga, an hour-long class that blends yoga with interval training and bodyweight exercise to harness maximum results. ‘If you’re into traditional strength training, Broga will add the balance of flexibility,’ explains Matt Miller, Broga founder. ‘If you're a traditional yogi, it'll add strength and power.’ Dirty dog, Dynamic dolphin and…

PLANK Lie on your front with your arms bent and elbows under your shoulders. Actively engaging the muscles of your trunk and legs, push up onto your toes so your body’s parallel to the floor. There should be a straight line between your ears, hips and ankles, with no sagging through your lower back. Work up to being able to hold this for two minutes. GLUTE BRIDGE Lie on your back with your knees bent, feet flat on the floor. Actively engaging the muscles of your abdominals, hamstrings and glutes, push your hips up towards the ceiling. Keep your glutes engaged throughout and don’t allow your lower back to arch. Work up to a sixty-second hold, then progress to shoulders elevated (on a bench) and weighted versions. SUITCASE CARRY Grab…

‘Istarted boxing three years ago, but only competitively since I moved to London to start my degree and have since made it to the national semi-finals. When I first joined my new club (Double Jab Amateur Boxing Club) in Lewisham, I was the only woman. They even ran a free eight-week course to try to get more women involved, but nobody took it up. Someone suggested that a female coach might be the way to ease women into the sport and I was put forward for the role.’ THE BIG CHANGE ‘On top of studying for a degree in history and politics at Goldsmith’s, competing in national tournaments and boxing four nights a week, I now volunteer to coach women. Since I started coaching, 30 women turn up every Thursday.…

Why is being fit important to you? ‘Mainly because it makes me feel good. It’s a mental thing – we talk a lot about the physical benefits but, for me, it’s about what goes on in the mind. I don’t do it because I want to look good, but because I want to feel better. It’s so imperative to make that time for yourself.’ You’ve recently completed an Ironman. How was it? ‘I felt emotional, every single part of me hurt – it even hurt when I talked! It was one of the most incredible things I’ve ever done. I couldn’t swim two years ago, and only got a bike last year, so it was such a sense of achievement and, hopefully, showed anybody can do anything. I wanted to…

‘Cut down on alcohol intake. It’s a depressant which slows down how we think, move and react!’ @DrinkWiseWales ‘Ten minutes of meditation to clear and refresh mentally, a Green Goddess smoothie and five minutes of mad hula hooping – to get everything fired up!’ @MsJacquiMac ‘A hot yoga session. I try to do a 7am class to set me up for the day ahead.’ Sam Lott ‘#greentea works for me! And a high #protein breakfast.’ @Lauren_LA TALK TO US! We love hearing from you. Email letters@iris-uk.com, Facebook facebook.com/HandFmagazine, Twitter @HandFmagazine. Instagram Healthandfitness_mag, Write to H&F magazine, Iris Publishing, 10th Floor, Marble Arch Tower, 55 Bryanston St, London W1H 7AJ…

We’re living longer than ever before and with that comes the need to take care of our bodies. A new study printed in the Journal of the Mechanical Behaviour of Biomedical Materials sheds light on why we sporty types are increasingly prone to injuries and niggles with age. The researchers, knowing that horse tendons are similar to human ones, studied the flexibility of the horses’ connective tissue and discovered that it tends to stiffen with age. Sound downbeat? It’s not all bad – scientists claim data like this could help find future cures. Giddy Up!…

BUGABOO RUNNER (£583; bugaboo.com) If you’d like to jog with baby, this running pram is suitable for babes from nine months. Move the seat to let the little one look at you or face the world while you run. You can buy just the chassis and slot your existing Bugaboo upper onto it. #MUMONAMISSION (£5.99 a month; instructorlive.com) This post-pregnancy programme was launched by new mum Kimberly Wyatt. It’s spread across eight weeks to help post-natal women lose weight and gain strength. Do the 10-day free trial, then sign up if you like it. CAKE MATERNITY PRO IMPACT NURSING SPORTS BRA (£44; cakematernity.com) A good sports bra is essential for avoiding over-stretching the breast tissue if you’re exercising while breastfeeding. The drop-down cups make feeding a breeze pre- or post-exercise.…

PROTEIN POWER Want to stay full and beat hunger pangs? Try eating some protein before you eat a carb-heavy meal. A new study from Weill Cornell Medical College has found the order in which you eat different foods during a meal can influence your blood-sugar levels afterwards. People who ate vegetables and protein (chicken breast, broccoli and tomato salad with dressing) 15 minutes before carbohydrates (ciabatta bread and orange juice) had significantly lower glucose and insulin levels after eating. The findings may help diabetics control their symptoms, but we should all aim to include a serving of protein at each meal. IT’S THE NUTS If you love peanut butter, pop one of Meridian’s protein-packed peanut bars in your gym bag. Each 40g bar contains at least 7g of protein, from…

WHITE BEAN, LEMON & SAGE PURÉE Serves: 2–4 Preparation time: 10 minutes 400g tin cannellini beans, rinsed and drained Zest and juice ½ lemon 3 tbsp Greek yoghurt 1 tbsp extra virgin olive oil, plus extra for frying 20 small sage leaves ½ baguette Salt and freshly ground black pepper 1 Place the drained beans in a bowl and, using a fork or potato masher, crush to a rough paste. Add most of the lemon zest and all the juice, the yoghurt, 1 tbsp extra virgin olive oil and season with salt and pepper. Finely chop a few sage leaves and add them to the beans. Stir well. 2 Drizzle a little oil into a small frying pan and set over a medium heat. Add half the remaining sage leaves…

BREAKFAST ‘Most of my endurance events are between 150 and 1,000 miles over multiple days or weeks, so the right nutrition is crucial. I need 6,000 calories a day and to be able to hold it down between constant exercise. I usually have six smaller meals a day, eating some breakfast before and some after my workout. If I’m doing an early dawn cycle, I’ll eat half a banana, and drink a fresh green raw juice with spirulina powder in it beforehand. After, I’ll do an omelette with three egg whites, one egg with yolk, red onion, cherry tomatoes, mushrooms, with seeded whole bread (toasted) and avocado.’ LUNCH ‘I steer clear of processed food for my main meals. I tend to eat red meat at lunchtime, so I don’t go…

They may be packed full of helpful apps and give you loads of useful information, but smartphones might be making us lazy when it comes to how we think. A University of Waterloo study recently found that intuitive thinkers (those who rely on gut feeling when making a decision) forgo brainpower and rely on their device’s search engine when trying to find something out. Worse still, researchers believe this could have adverse effects on how we age. Is it time to #switchoff?…

We’ve all got bad habits, whether it’s not taking off our make-up before bed once in a while, being a prolific gum chewer or having a sweet tooth. But, as much as these vices get blamed for a host of ills, there’s also surprising emerging science and expert advice to suggest you shouldn’t feel guilty for some habits traditionally labelled as unhealthy. In fact, they could even be making you healthier. Case in point, coffee. Caffeine fans are often made to feel guilty for reaching for their fix but, on top of being tasty and providing an energy boost, the latest research has found that coffee might be good for liver function. A team from the National Cancer Institute discovered higher coffee consumption (decaffeinated and caffeinated) was linked to lower…

Each issue, we bring you the best advice from self-help classics. This month, we look at Don’t Sweat The Small Stuff by Richard Carlson (Hodder, £6.99). In a nutshell: If you wake up at night fretting over conversations you’ve had during the day, or worry about things that might never happen, this book is for you. It teaches you to live in the present moment and become a calmer, happier, more laidback person. Hooray! A nugget: ‘A strategy for becoming more peaceful and loving is to allow others the joy of being right. Stop correcting. The people in your life will become less defensive and more loving.’…

1. GO QUALIFIED ‘Think about who’s actually diagnosing you – a trained doctor and nutritionist or someone with little, to no, experience?’ Ask the nutritionist if they’re on the UK Voluntary Register of Nutritionists. 2. EDUCATE YOURSELF [If you’re diagnosed with an allergy] ‘Get clued up on your allergy, what it means, how it works and where the element is found.’ 3. DON’T SCRIMP ON AN EXPERT ‘It’s a one-off investment, it’s your health and you have to be prepared to pay for it.’ 4. DON’T GO IT ALONE ‘A nutritionist or dietician can help come up with a diet plan.’ 5. LOOK AT THE LABEL ‘If you have a genuine intolerance, you shouldn’t avoid free-from products, but they aren’t always healthy and are sometimes crammed with sugar, unhealthy fats…

Think back to your last outdoor workout – how did it make you feel? Happy? Energised? De-stressed? The chances are it made you feel all these things and more, according to the latest data, which shows that exercising in the open air is a boon to our health. The powers of green exercise are so impressive that research in the Journal of Physical Activity & Health shows women who train outside are 28 per cent less likely to feel depressed than those who train inside. And the same study reports that women who do some of their workouts outdoors log over twice as much exercise as those who stick to an indoor-only workout plan. But perhaps the biggest contribution outdoor exercise can make to your health and wellbeing is the…

AMRAP (As many rounds as possible) Set a stopwatch to a specific time, such as five minutes, and perform as many circuits of your chosen exercises as possible before the time is up. TABATA Do each exercise at maximum intensity for 20 seconds and then rest for 10 seconds between moves. EMOM (Every minute on the minute) Do your exercises alternately on the minute for a set number of minutes. For example, ‘EMOM for 10 minutes of five box jumps and burpees’ means do five box jumps during the first minute, five burpees during the second minute, five box jumps during the third minute and continue alternating for 10 minutes.…

Whether it’s buying someone flowers or just calling a loved one to say hello, being kind can provide a wealth of benefits, especially if you’re of a shy disposition. A study by Canadian researchers Jennifer Trew and Lynn Alden, published in the journal Motivation and Emotion, found that socially anxious participants, who engaged in acts of kindness prior to being put in a social situation, found it easier to interact with others. The study’s authors believe lending a helping hand negates feelings of rejection and anxiety or stress. Spread the love!…

H&F’s Mary Comber tries a ‘facial for the hair and scalp’ What? Prescriptive Hair-Healing Spa Treatment, £80 one hour. Where? The Philip Kingsley Trichological Clinic, London (philipkingsley.co.uk) Has summer left your hair and scalp in need of an SOS? Whether it’s sun damage, straighteners or stress, The Philip Kingsley clinic (world famous for its hair-loss treatments) has a healing hair treatment designed to diagnose and treat damage from the inside out. First, the trichotherapist applied a mask to my scalp, then the new Philip Kingsley Geranium and Neroli Elasticizer (£31.50 for 150ml). Next, it was under a hair steamer for 15 minutes before a 10-minute head massage. Throughout, the therapist diagnosed the condition of my hair and scalp and offered expert tips. ‘Wash your hair every day as you would…

Make fruit purées, such as apple, in big batches and freeze it in ice cube trays. That way the staple for low-fat, low-sugar baking is always easily available. Don’t add the fat back into these guilt-free treats by serving them with full-fat ice cream and custard. Stick to custard and cream made with skimmed milk or a simple dollop of low-fat yoghurt. Taking just a bit of the bad out of cakes makes them far more enjoyable and still a treat. Super healthy, no fat, no sugar, fun-free bakes are not a treat and they make you crave the naughty bits even more. Moderation is good. Some of the recipes are suitable for freezing, which stops you feeling the need to polish everything off in once go – treats can…

What do you think about when we mention the word golf? Groups of men wearing crazy trousers and Argyle sweaters strolling around a green? Chances are you don’t think about women with rock-solid cores and über-toned limbs – yet that’s exactly what golf is becoming increasingly known for. Gone are the days of golf being a ›man’s sport’ – a new generation of female putters are coming to the fore as the ones to watch. ‘Getting more lady professionals at golf clubs is really good,’ says Melissa Reid, one of the top names in women's golf. ‘People see plenty of male footballers, cricketers or golfers playing, but not so many women – but it does happen.’ In fact, data shows the PGA is pushing for more women to get involved…

SWAN DIVE BENEFITS The Swan dive is a Pilates exercise that works the back, abs, core, glutes, hamstrings and inner thighs. It also promotes proper shoulder movement and lower-back strength, while improving control and coordination throughout the entire core area. HOW TO DO IT • Start lying on your stomach with your fingers linked behind your head. • Inhale, then lift your torso up off the mat as you lengthen your arms forward by your ears, reaching long from your fingers to your toes. • Keeping your legs planted to the floor and neck still, circle your arms around to your sides. • Exhale, then return your hands to your head and go back to the starting position. • Do six to 10 reps.…

Q I’ve heard that drinking too much water can be dangerous. How do I know how much to drink safely on long runs? A Runners were once encouraged to drink as much fluid as possible, but now the advice is simply to drink according to thirst. This stems from research showing that low levels of dehydration are not detrimental to health – or indeed, performance. When Haile Gebrselassie broke the marathon world record in Berlin in 2008, he was reputedly 10 per cent dehydrated at the finish line – and yet levels of as little as two per cent were thought to be bad for you. At the other end of the spectrum, runners heeding the ‘drink, drink, drink’ advice have hit problems – there have been a number of…