Innholdsfortegnelse for May 2017 i Women's Fitness

Fact: if exercise were a pill, it would be hailed as a wonder drug. From reducing your risk of heart disease and cancer to preventing obesity and lifting depression, the benefits are endless. And here are three extra ones we’ve discovered this month: 1) Hitting the gym can boost your career. It’s no coincidence many high-fliers work as hard in the gym as they do in the office – a strong, healthy body equals a high-performance mind and the confidence you need to succeed. Turn to ‘Why health is the new (way to) wealth’ (page 50), to discover why you should swap after-work drinks for a workout. 2) Working out can improve your love life. Not only does it boost your libido and make you feel more attractive; an intense…

‘We sell eight to ten different sourdoughs daily’ ‘We’ve won Government funding to research how to bring healthy baking to a wider public’ ‘Having two dogs dictates how my day starts. My alarm is always set for 6.45am and the first thing I do is drink a few mugs of hot water to get me going, then go for a brisk dog walk, which I love. I’m not really a breakfast person but, since I had breast cancer in 2010 and switched my diet from refined foods, particularly sugars, I’ve followed a routine of potions including a wheatgrass shot (from livewheatgrass.com) and a glug of aloe vera juice. Black coffee, lots of it, is also a morning must. ‘If time allows, I squeeze in a little run, or some HIIT…

TRIUMPH TRIACTION LITE SPORTS (£42; uk.triumph.com ) Wear this comfy bra to your next bootcamp class. It boasts Triumph’s 3D Powertech, with anti-bounce compression and extreme support. VICTORIA’S SECRET SPORT BRALETTE (£18.18; victoriassecret.com ) This bra is part sweat-wicking sports bra, part fashionable crop top. Wear it for low-impact activities such as beach yoga and leisurely cycling. SHOCK ABSORBER ULTIMATE RUN (£40; asos.com) This maximum-support bra counteracts the figure-of-eight movement that occurs when running. Check out new colours black/lime and red/lime.…

‘Exercisers were able to work at a higher intensity before tiring’ SPORTS SUPERFOOD There’s a top-secret food that could change the way you perform, and it’s grown right here in the UK. Packed with damage-busting vitamin C, it will perk up your immune system after a tough workout. It has oodles of potassium which, as an electrolyte, can help with good muscle function. It provides a percentage of your daily iron requirements, needed to make the haemoglobin in blood cells that carries oxygen around the body. And it contains anthocyanins – flavonoid compounds that act as a natural antioxidant, protecting your body from exercise-induced damage. Guessed it? Well, it’s the humble blackcurrant! The latest UK peer-reviewed science reveals that the fruit could be used to make the next-generation sports and…

SOUND BITE ‘I’ll eat a light breakfast before my morning workout – usually a green juice and Greek yoghurt.’ Karlie Kloss SLIMMING GRAINS Wholegrains have long been recommended as a weight-management strategy, as their fibre content makes them filling. But the slimline benefits go further, according to new evidence from Tufts University. Scientists who gave 80 middle-aged men and women diets that contained either 100 per cent refined or 100 per cent wholegrains but the same calorie content, found that the wholegrain consumers excreted more calories through their faeces and also had an increased resting metabolic rate. Overall, the effect of eating wholegrains was the equivalent of eating 100 calories fewer per day – equivalent to a brisk 30-minute walk. BEAT HAY FEVER Nutritionist Fiona Campbell, for CNM ʻConsuming one…

AROMATIC CHICKEN NOODLE SOUP Serves 2 15g fresh ginger, sliced 2 spikes from a star anise ½ red chilli, sliced 1 tbsp tamari Juice of 1 lime 100g skinless chicken breast 2 bulbs bok choy (about 120g), halved 30g green beans, finely chopped 55g rice noodles 1 spring onion, shredded Small bunch coriander, chopped 1 Pour 750ml cold water into a saucepan. Add the ginger, star anise, chilli, tamari and half the lime juice. Bring to a simmer, then drop in the whole chicken breast. Cook for 20 minutes until the chicken is cooked through. 2 Remove the chicken from the pan. Add the bok choy, beans and noodles to the stock and cook for about four minutes while you shred the chicken and divide it between two serving bowls.…

‘Familiarity with your route to work can make it fertile soil for cultivating presence. Be willing to see the world with fresh eyes. Feel your feet on the ground, hear the noise your footsteps make. Pay attention to what’s happening now for your entire commute so it becomes a practice in present-moment awareness, as opposed to 30 minutes of random mental activity. Appreciate the wonderful capacity you have to be aware, awake and part of this great life we share.’…

COLOUR CORRECT Colour-matching foundation can be especially hard for darker skins. When 70 per cent of non-Caucasian women said the high street didn’t cater for their beauty needs, Superdrug launched its #ShadesOfBeauty campaign with TV presenter June Sarpong. Revlon, L’Oreal and Maybelline have now upped their shade range to cater for more skin tones. Maybelline's Fit Me Matte & Poreless Foundation (£5.99 for 30ml; feelunique.com) now has 20 shades, and Sleek Makeup Crème to Powder Foundation (£7.99 for 9g; sleekmakeup.com) is available in 30 shades, covering a huge range of complexions. CELEBRITY CORNER ʽThis razor travels everywhere. It’s so small with this little case.’ Emma Willis, TV presenter EXPERT TIP ‘Just as exercise gets the lymphatic fluid moving, dry-skin body brushing is an easy way to give it a helping…

Tomorrow, Ally has an important 9am meeting at work. She sets her alarm for 5:30am. Why so early? So she can cycle her 45-minute commute and make it to the gym for a 7am class, then be showered, dressed, fed and ready for business – all while the rest of us are enjoying two extra hours in bed. A management consultant, Ally’s been promoted twice since she started with the company less than two years ago. And, as well as working 40-plus hours a week, she fits in some form of exercise every day, whether it’s a class before work, a HIIT session at lunchtime or a run in the evening. ‘Feeling fit helps keep me focused,’ she says. ‘Even on a Friday night I’d rather meet friends at Barry’s…

1. CUT THOSE BAD HABITS – NOW OK, let’s start with the basics. ‘Ageing is a natural process, but it can be accelerated by inflammation, which causes damage to tissues and cells,’ explains Dr Riccardo Di Cuffa, director and GP at Your Doctor (your-doctor.co.uk). ‘Bad habits such as smoking, excess alcohol and poor diet can all speed up a process called telomereshortening. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces. Without telomeres, DNA strands become damaged and our cells can’t do their job properly. Take steps to cut out those unhealthy habits, however, and it’s possible to significantly reduce the speed of telomere-shortening.’ 2 DON’T RUSH YOUR EVENING SKINCARE REGIME Choosing a good,…

Stockists  Asics asics.com Every Second Counts everysecondcounts.co.uk Forever 21 forever21.com Fitness Superstore fitness-superstore.com H&M hm.com New Balance newbalance.co.uk New Look newlook.com Nike store.nike.com Stella McCartney Swim simplybeach.com Tribe Sports tribesports.com Zakti zaktiactive.com…

It’s my favourite book so far,’ says TV chef and Indian food writer Anjum Anand about her eighth cookery book, titled simply I Love India (Quadrille, £20). ‘Perhaps because it’s the one that speaks the most of all my experiences and shows you a little – through the dishes I’ve inherited and discovered – of who I am.’ As you leaf through this vibrant book, Anand’s passion for the geographically and culturally diverse country is infectious. The mouthwatering photos of the dishes, vibrant images of Indian life; plus bright, eastern-inspired design leap out at you. Start reading, and the book is peppered with fascinating information on the culture that surrounds the staple ingredients of Indian cuisine (many of which are often lesser-known in the UK – think curry leaves and…

1. HALF TURKISH GET-UP BENEFITS: This is a great exercise for upper- and middle-back mobility, shoulder stability and core and glute strength. Lie on your back on the floor with your kettlebell at your left shoulder, legs positioned as shown in the top inset image. Keeping your core tight and right arm straight out at shoulder level on the floor, press the kettlebell towards the ceiling so your left arm is straight. Push your right elbow into the floor and come up onto your right hand (A). Pause for a second, then drive your hip up and across to the right, tightly squeezing your glutes and abs (B). Slowly reverse the movement; repeat on the other side. TOP TIP Keep your eyes on the kettlebell throughout, so that you know…

REVERSE LUNGE & KNEE LIFT REPS: 10 ON EACH SIDE Works your hamstrings, quads, glutes and calves and is gentler on knees than a forwards lunge Stand with your feet slightly wider than shoulder-width apart (A) and slowly take a step backwards with your right foot. As you plant your right foot, bend both knees to 90°, and distribute your weight evenly between both legs (B). Extend both knees and transfer all your weight onto your left foot while you lift up your right foot and bring your knee into your chest (C). Place your right leg back on the floor behind you and bend both your knees to 90°. Do 10 reps on your right side, then switch. TWO-PHASE JUMP SQUAT REPS: 6 This move increases the tension in…

Follow these tips from Laura Williams, author of Partner Workouts (DK, £12.99) to meet your match. FIND A PARTNER WITHIN 10 CM OF YOUR OWN HEIGHT. DIFFERENCES IN TORSO, LEG AND ARM LENGTH CAN MAKE PARTNER EXERCISES MORE DIFFICULT. WORK OUT WITH SOMEONE WITHIN 9-14KG OF YOUR BODY WEIGHT SO YOU CAN LIFT OR SUPPORT EACH OTHER. CHOOSE A PARTNER WITH SIMILAR FITNESS LEVEL SO NEITHER OF YOU HAVE TO COMPROMISE YOUR OWN WORKOUT. WORK WITH SOMEONE WHO HAS FITNESS GOALS IN THE SAME AREA AS YOU (EG INCREASING FLEXIBILITY).…

ADIDAS BY STELLA MCCARTNEY MEDIUM GYM BAG £109.95; adidas.co.uk ‘Despite being called a ‘medium’ gym bag, this is pretty large (22 x 47 x 29cm). It’s big enough to use as a weekend bag, and there’s a detachable shoulder strap. There’s plenty of room for gym and swim things, and a separate compartment for shoes or wet kit at the bottom. The laser-cut perforations add some subtle style, but sadly there are no small outer pockets. The inside is well organised, with a laptop sleeve on one side, mesh pockets for water bottle and protein shake, other small pouches and a zipped valuables pocket. It also comes in navy and Small.’ LOOKS ✶✶✶✶✶ PRACTICALITY ✶✶✶✶ SWEATY BETTY ALL SPORT BACKPACK £75; sweatybetty.com ‘For those who like a backpack, this neoprene-feel…

Q There are so many styles of running shoe around – how do I know which to choose? A The running shoe market has never been so varied – and, to the untrained eye, bewildering. No longer is it simply down to choosing the degree of motion control and cushioning you need, determined, so it was thought, largely by your foot shape and footstrike pattern. Go to a specialist run store and you’d find out whether you had a high or low arch and how much pronation you displayed, then you could be ‘prescribed’ the right shoe. But it didn’t work. A year-long study in 2014 from Aarhus University in Denmark compared two groups of runners: all of them were gait assessed, and one group were given the ‘right’ shoe…

Running is a simple sport. Picking the perfect pair of trainers? Not so simple. Whether it’s lightweight racers or cushioned footwear, if you’re baffled by trainer jargon, you’re not alone. Your running gait (how you run), the terrain you run on and how far you run will all influence what type of trainers you require. So how do you know whether you need support or neutral trainers? ‘Your body knows when something isn’t right, and it will tell you so through a niggling discomfort,’ says Steve Wales, technical representative manager for Brooks Running. ‘The final word on what shoe you need should come from listening to your body in tandem with advice from your local running specialist.’ You’ll probably need different shoes for different training sessions. But the modern trainer…

★ STAR LETTER RUN BOOSTERS The article ‘8 surprise endurance superfoods’ (April issue) was compelling. To run my best at long distances, I know I have to eat really well to fuel and nourish my body properly. And, with the help of the eight superfoods you featured to give me an extra boost, there’ll be no stopping me! It’s fascinating to hear the science behind the foods and it makes you think carefully about everything you put in your body, as everything has an effect. These eight power-packed items should be staples in every distance-runner’s diet. The vegetables and fruits are rich in vitamins, minerals and antioxidants. There are also lean-protein sources, good sources of healthy fats and, of course, foods packed with the quality carbohydrates our muscles need to…

Annia Clarke, yoga instructor, PT and author of Mind Body Bowl (Harper Thorsons, £16.99) ‘Donʼt like squat jumps and burpees? Doing low-impact exercise doesnʼt mean itʼs an inferior workout. Low-impact moves are often associated with low-intensity training, but it neednʼt be that way. Weight-training moves such as kettlebell swings rev up your heart rate, for instance. Add intervals to cycling or rowing sessions to up the intensity, while being kind on your joints. And yin yoga offers mental benefits as you focus on your body and mind.ʼ…

BAND PULSE Reps: 30 Works: Biceps, upper back, shoulders and core Stand with your feet shoulder-width apart, holding the ends of a resistance band in each hand. Lift your arms straight out in front of you at shoulder height, with shoulders down. Squeeze your shoulder blades and extend your arms straight out to the sides. Pulse your arms to the sides 30 times, keeping the resistance band taut. PUZZLE PRESS-UP Reps: 30 Works: Chest, arms, shoulders and core Start in a half-plank position with your knees on the ground and your navel pulled towards your spine (A). Lower your body until it’s a few centimetres off the floor, then push up again. On your next rep, move your right hand to a different position on the floor so it’s wider,…

Do you often rush from work to the gym then home and arrive back starving, wondering what to eat? We’re with you! That’s why we’re pleased we’ve discovered this tasty, filling meal that ticks lots of nutritional boxes and takes just 20 minutes to prepare. Don’t panic when you see that it contains sausages! These top-quality chicken-filled bangers (just £3 for a pack of 10) are low-fat, gluten-free and contain basil, slow-roasted tomatoes and mozzarella. Eighty-five per cent chicken and bursting with flavour, they’re made by a small, family-run Yorkshire business. Two chipolatas contain just 1.6g of fat, a whopping 12.7g of protein and no nasties, so what’s not to love? You can eat sausages after all! And don’t forget that this meal will also give you vitamin A from…

‘Don’t drink alcohol after 7pm as it’s one of the biggest sleep destroyers’ IMPROVE YOUR SLEEP Insomnia regularly affects one in three of us and I’ve found it can be more of a problem as the nights get lighter and we do less winding down before bed. But the right diet can go a long way to improving sleep quality. Here are my top food tips for a more restful night. ◆ Up your magnesium levels. Researchers at Tehran University found that a daily magnesium supplement brought about ‘significant increases’ in sleep time and quality. You could choose the supplement route or top up your levels with dark leafy greens, nuts, especially Brazils and almonds, wholegrains and bananas. ◆ Avoid sugary snacks at bedtime. They can increase your cortisol levels…

SLEEP SOUNDLY Struggle to sleep when you’re stressed? Try eating more prebiotics. According to research from the University of Colorado Boulder, rats put on a four-week, prebiotics-rich diet showed an increase in beneficial gut bacteria compared to rats fed the control diet. They also spent more time in the restorative sleep phase than the control group. When the rats were subjected to stress, the prebiotic group had more sleep in the stage associated with better recovery from stress. Tuck into more prebiotic-rich onions, leeks, chicory, artichokes and bananas. ONE IN FIVE KIDS LEAVE PRIMARY SCHOOL OBESE WELLNESS BOOSTER Developed by a diabetes sufferer who studied Ayurveda to help heal himself, the original version of Ojamin tonic (a best-seller in India and Asia) eased LK Tate’s diabetes symptoms and he lived…

KHADI AYURVEDIC HAIR OIL £11.90 for 100ml; pravera.co.uk These 100 per cent natural hair oils harness traditional herbs to tackle hair and scalp concerns. Massage onto roots and wrap up in a warm towel for a pre-wash treatment. SAACH ORGANICS NATURAL HAIR COLOUR £10.95 for 75g; saachorganics.com Try this semi-permanent hair colour with henna, plant extracts and minerals. It’s free from ammonia and peroxides. SAMAYA SKINCARE from £69; samayaayurveda.com Balance your skin by choosing a cleanser, day cream and treatment oil with ayurvedic botanicals that work in harmony with your dosha (constitutional type).…

Sophie Timms, 42, from Northamptonshire, runs corporate affairs for an insurance company and is single mum to her eight-year-old daughter. ‘I’ve used running to keep fit and counteract my sedentary job ever since I started working. I work long hours in a high-powered job and I find keeping active relieves tension. A run before work will clear my head and help me plan the day. Exercise after work helps me process my day and de-stress. Even if I feel knackered, I won’t skip it. ‘Thirteen years ago, I started getting into triathlons and, in 2010, when my daughter was two, I did an Ironman. A lot of people questioned my sanity, including myself, and it was a struggle to fit in all that training around work and being a single…

As well as improving how you feel on the inside, eating the right foods can enhance your natural beauty too. ‘For your skin to look its radiant best, it needs to be nourished by the best beauty nutrients,’ say the authors of the new book from Neal’s Yard Remedies, Eat Beautiful (DK, £16.99). Our skin thins as we age, becoming drier and less supple as levels of sebum, collagen and elastin fall. As well as moisturising it from the outside with skincare products, ensuring you eat plenty of skin-nourishing ingredients is proven to make a visible difference. ‘For glowing skin, eat foods with essential fatty acids to moisturise from within,’ say the authors. ‘Keep your skin supple and firm by eating foods rich in easily digested proteins and eat foods…

Apples, aubergines, bitter salad leaves, cottage cheese, crab, cress and cucumber all have a cooling effect. Aduki beans, barley, celery, coriander, lemons and horseradish can help resolve damp in the body. Almonds, beetroot, carrots, cayenne pepper, chicken, ginger, nutmeg, figs, chocolate, cinnamon and cloves are warming foods. Aduki beans, apricots, eggs, kale, leafy greens, beetroot, bone broth, bone marrow, cherries and dandelion nourish the blood.…

LEGGY LENGTHS Odlo Hike Tights, £70; odlo.com/uk DOWN TO A T Columbia Shadow Time III T-Shirt, £30; columbiasportswear.co.uk SURE FOOTED Merrell Siren Sport Q2 GTX shoes, £120; shopstyle.co.uk RAINY DAYS Regatta Calderdale II Jacket, £80; regatta.com POLES APART LEKI Trail Antishock trekking poles, £64.95; leki.com/uk SHORT AND SWEET Icebreaker Cool-Lite Comet Shorts Lattice Sky, £65; icebreaker.com BAG IT UP Patagonia Lightweight Black Hole Cinch Pack 20L, £65; patagonia.com/eu WE LOVE These hiking tights allow total freedom of movement and feature additional abrasion resistance on the knees.…

H&F writer Abigail Butcher What? Rolfing Structural Integration; 60-minute treatment, £90. Where? Breathe in The Colombo Centre, London; rolfingtaichilondon.co.uk. 'Described as “like a 100,000-mile service for your body”, rolfing was invented by American biochemist Dr Ida Rolf in the 1940s. It uses hands-on manipulation and movement “re-education” to balance the body’s fascial (connective tissue) network. 'Experienced rolfer Keith Graham began my session with a brief history of my (many!) sporting injuries and niggles, including continual neck and shoulder pain from various whiplash and compression injuries. He then asked me to stand in front of him, turn to the side, then with my back to him as he looked at how my body's aligned, making a simple drawing to show me. I knew my head is slightly crooked and pelvis twisted,…

Bio-Synergy, the leading health and fitness brand behind one of the best ranges of sport nutrition is offering H&F readers an exclusive 20% off purchases across the entire range. Whether you’re preparing for a sporting event or simply looking to maximise your gym workouts, Bio-Synergy’s clean, effective and high-quality range of nutrition and supplements is here to fuel your performance and help you #MAKEITHAPPEN. The award-winning range includes everything from Whey Hey® Protein and Creatine to Body Perfect Capsules and Skinny Water. Whether you’re looking to lose weight, build muscle or enhance your performance, Bio-Synergy’s constantly evolving collection delivers the perfect solution, no matter what your goal. Since its launch 20 years ago, over four million passionate sports and fitness enthusiasts have chosen Bio-Synergy to achieve their goals and fuel…

Fitness 101 – don’t expect a fit body to be stick thin, because a shapely butt, thighs and calves are the ultimate exercise accessories. Instagram fitness sensation, Emily Skye, agrees. ‘I didn’t work out for a long time until I was in my early twenties. Then, I was eating healthily but not having enough food because I was really obsessed with being skinny. Now, I eat nutritious stuff and lift a lot of weights.’ And if you want to tone your tush while sculpting strong legs, strength training is key. ‘Lift weights and work on exercising different body parts,’ recommends Emily. ‘Pick four or five exercises, then perform those moves in a circuit, with little or no rest, for five to 10 rounds. I only exercise three times a week…

Working out with a buddy isn’t just more fun. Research shows you’re more likely to stick to your workouts and can also reap more benefits when you exercise with a friend. And it’s not just about heading to a class together – you can use each others’ bodyweight to replace equipment and to challenge your stability. Here are a few moves to get you started. PUSHING SIDE PLANK WORKS: Side planks work your obliques and the rectus abdominis of your core while you hold a static position. This exercise ups the difficulty as you work your hips, lower back and shoulders harder to push against your partner. R Get into a side plank position on the floor facing each other: lie on your side with your lower forearm on the…

1. EYES Keep your eyes on the kettlebell throughout, so you don’t lose sight of where the weight is above your head. 2. ARMS Keep your grip tight and your arms straight from top to bottom. 3. CORE Activate your core muscles and initiate the upward movement from here. KETTLEBELL WINDMILL The kettlebell windmill is a tough full-body exercise that challenges your mobility, flexibility and strength, particularly in your shoulders and core. It needs plenty of practice to nail it. HOW TO DO IT • Squat down to pick up the kettlebell in an overhand grip. Keeping your back straight, push through your legs and press the weight up to in front of your shoulder as you stand up. Press it overhead, straightening your right arm as shown (A). •…

‘It all started over Christmas drinks in 2012. Me and a couple of friends were chatting about how much we loved fitness and music, and thinking it’s a shame there isn’t a dance fitness class that plays the kind of music you hear on a night out – the right track can be so energising. I’d always been a bit of a bedroom DJ, and my friends, Sarah Choak and Laura Green, were both dancers, so we thought, “why don’t we see if we can put our own class together to keep ourselves fit?”. ‘It was great fun working on routines and playlists, and by June 2013 we were ready to run our first class. We hired a local hall, publicised it on Facebook, and invited friends and family. The…

ADIDAS BY STELLA MCCARTNEY ADIZERO BACKPACK £89.95; adidas.co.uk Perfect for running commuters, this great-looking, recycled-polyester pack boasts an inner mesh pocket, plus a small pocket on the belt and a rain cover. RUN FOR YOUR LIFE: MINDFUL RUNNING FOR A HAPPY LIFE £9.99; Penguin Sort issues such as anxiety and relationships on the move, thanks to psychotherapist William Pullen’s ‘Dynamic Running Therapy’ programmes, based on mindfulness. ASICS FUSEX TR LW JACKET £64; asics.com Perfect for chilly spring mornings, this lightweight, slimfit jacket can be tucked away into its pocket when you’ve warmed up. Batwing sleeves give it a touch of athleisure style.…

GO PALEO Grain-free, gluten- and dairy-free, Cru8’s Paleo bread selection makes the paleo lifestyle easy and delicious. The perfect bread replacement, it slices, toasts and freezes. It costs £7.50 per 400g or £4.50 per 250g from Planet Organic and at cru8foods.co.uk. CHOOSE NATURAL Try this innovative 10-minute natural treatment from IncaRose Bio Beauty. This single-use tissue face mask has been soaked with serum containing 100% organic plant extracts and extra-pure hyaluronic acid. Choose from 10 regenerating, instant lifting and super-hydrating Bio Masks. £6 each; vitahealthcare.com. HAVE PEARLY WHITES Introducing the brand new fabulous Smiles Strips. Smiles Strips remove internal staining and leave your teeth clean and bright. Penetrating beneath the enamel, they lift staining from within. For a pearly white smile, wear the strips for 30 minutes a day. £24.99…

1. HOW IMPORTANT TO YOU IS STAYING FIT? ‘Fitness is a massive part of my life. I was sporty at school and I’ve been going to the gym since I was 17. I resistance-train five or six days a week – even if I have to get up at 5am to fit it in. It makes me feel great physically and mentally. I’ve got to have physio after my knee injury on Channel’s 4’s wintersports show The Jump [she ruptured her ACL], but look forward to getting back to proper training soon.’ 2. GLAMOUR OR THE GREAT OUTDOORS – WHICH IS BEST? ‘I love the glitz and glamour that goes with my job, but I’m an outdoorsy person at heart, enjoying tennis, horse riding and hiking when I can. If…

90 PER CENT OF SEROTONIN IS MADE IN THE GUT, AND HALF OF DOPAMINE The arrival of spring is the perfect time to give your diet a makeover. And, to see off any lingering winter blues, the secret is to eat enough mood-enhancing foods. Yes, some foods contain natural chemicals that make you feel mentally good, as well as supporting you physically, so stock up! In recent years, scientists have discovered that the gut produces a large proportion of the body’s neurotransmitters – your body’s chemical messengers. Serotonin, dopamine, sleep-inducing melatonin, and oxytocin (aka the love hormone) all play a roll in your happiness. But did you know that 90 per cent of serotonin is made in the gut, and around half of dopamine? Over the last five years, writer…

BREAKFAST ‘I usually start my day with a bowl of porridge, a sprinkle of nuts, seeds, linseed and a spoonful of Meridian smooth peanut butter (meridianfoods.co.uk).’ SNACKS ‘I love a snack! I’m a huge fan of the new Meridian nut bars, especially the Peanut & Cocoa one. They’re super-easy to take on the run and provide enough energy mid-afternoon to see me through. I’m also a serial oatcake eater and will add anything on top, from a nut-butter spread to jam, banana or sometimes I even just eat them plain.’ LUNCH ‘When I can, I pop home between trainings and have one of a variety of things, such as beans and eggs on toast; avocado, spinach and eggs in a wrap; or sweet potato with vegetables or mixed beans. If…

SWILL & SWALLOW Natural powder Swish to Go quickly dissolves on your tongue to clean teeth and freshen breath. Swish for 10 seconds, then swallow. Easy! £3 for six sachets; boots.com . RINSE & SPIT Splat Oral Foam’s natural ingredients zap plaque and restore pH balance. Spray the foam into your mouth, swill for 5 secs, then spit out. £14.99 for 2 x 50ml bottles; mynaturalsmile.co.uk . GET PICKING TePe’s new silicone-coated EasyPicks come in a travel case and are designed to remove trapped food and help keep teeth clean while you’re out and about. £4 for 36 picks; boots.com .…

Prelini Udayan-Chiechi, 41, from London, is vice president of marketing for a global software company, and manages a Europe-wide team. ‘You have to make time to stay fit. I block out 75 minutes, three times a week, to go to lunchtime classes. I’ll also run a couple of times on the weekend and I go to a running club on Tuesday nights. ‘My job involves a lot of travel, often long haul, so fitting in fitness becomes harder – but I always do. I choose corporate chain hotels with 24-hour gyms, and it’s quite normal for me to be doing a 5km run on the treadmill at 1am. In the US, jet lag forces you to be awake much earlier, so I’ll go to the gym some time between 3am…

In your mid-30s and want a baby – whether that’s now or in a few years? You’re not alone. Figures show one-in-five new mothers is over 35, and record numbers of women in their 40s are having babies. Not that it’s anything new – interestingly, more women had babies over 40 in 1947 than in recent years, and before the era of reliable contraception, the average age to have a last baby was 42. So while your 20s and early 30s are the optimum conception time, it’s certainly not necessarily over after that. HELP YOURSELF ‘In purely biological terms, trying to start a family before you’re 35 is a good idea,’ says fertility expert and acupuncturist Emma Cannon, author of new book Fertile (Vermilion, £13.60). ‘But life may not…

Hack your diet and be Bulletproof with this revolutionary new way of drinking coffee! Blending together a unique mix of Upgraded™ Coffee, unsalted grass-fed butter and Upgraded™ Octane Oil, Bulletproof delivers a cup that places you in a state of high performance, a place where your body, mind and nervous system work together to help you perform at levels beyond your expectation! The benefits of coffee have long been known, but Bulletproof’s coffee beans are optimised to remove performance-robbing mould toxins. Working alongside this, the Upgraded Octane Oil supports your body’s ability to activate Ketosis (fat burning ‘mode’) in addition to delivering an instant energy boost. Meanwhile, the grass-fed butter helps to keep you feeling full for longer. This makes Bulletproof the perfect pre-workout energiser, while offering a weight-loss boost!…