Innholdsfortegnelse for November 2017 i Women's Fitness

Hands up who loves peeking in other people’s shopping baskets when you’re queueing in the supermarket? From checking out the junk-food hoarder to spotting the health-food purist, it’s a strangely guilty pleasure to see how others eat and compare their habits with our own. This month, we’ve persuaded some of the UK’s top nutrition experts to open their food cupboards and reveal the secrets of their daily diets. Do they practise what they preach? What are their must-have foods and forbidden pleasures? Find out by turning to ‘What nutritionists really eat’ (page 64) and see how your diet matches up to the pros’. Some of their essentials – from baked beans to jelly and cream – may surprise you! It’s just one great read in our ‘Get Diet Savvy’ special…

We rowed 24 hours a day in two-hour shifts across the Pacific ‘I love seeing people realise their dreams and knowing I’ve played a role’ ‘For the past 56 days, my day has started at 3:15am. I’m the physiotherapist and performance manager for cyclist Mark Beaumont, who’s attempting to ride 18,000 miles around the world in 80 days (artemisworldcycle.com). We’re currently in Alberta, Canada. ‘I prepare Mark’s breakfast, set out his kit, then wake him at 3:30am. We do the necessary physical checks — weight, saliva swabs — then get him on the bike for 4am. Myself and the other crew live on the RV that follows Mark. Every 30 minutes, I’ll hand out fuel or hydration. Every four hours, he comes into the van for a 30-minute break. Today,…

INNERMOST THE HEALTH ONE £30 for 600g; liveinnermost.com This pea-and-brown-rice vegan blend (30g of protein per serving) also contains Japanese mushrooms to boost immunity. PRANA PROTEIN £8.99 for 300g; pranaprotein.com Choose from pea (26g protein per serving); hemp (16g protein per serving); or pea and soya (26g protein per serving) – all vegan and dairy-free. VEGA CLEAN PROTEIN £26.99 for 552g; hollandandbarrett.com Made from pea, hemp, alfalfa and pumpkin, this gluten-free powder boasts 25g of protein per 37g serving. Choose from chocolate or vanilla flavours.…

Yoga Wheel (£30; calmia.com) Great for restorative yoga, this wheel helps lengthen your stretches by aiding spinal flexibility. Manduka Recycled Foam Block (£16; manduka.com) A block helps protect against injury by enabling you to get into poses you may not otherwise have the flexibility for. Manduka YogiToes Skidless Towel (£50; manduka.com/eu) Designed to stop you from slipping, this towel looks great and boosts yoga practice no end.…

Several years ago, confirmed carnivore Hugh Fearnley-Whittingstall decided to try a stint as a vegetarian for his recipe book and TV series River Cottage Veg Every Day . The experiment was to change the way the food writer ate forever. ‘If I were to choose just one thing we could all do to feel healthier and more energised, to have a better relationship with our food and the environment, it would be this: eat more veg,’ says Fearnley-Whittingstall. ‘Vegetables are now the major force in my kitchen, the first port of call when tummies are rumbling.’ Not only are plant foods ‘incontrovertibly beneficial’ to our health, but the more of them we eat, the less space there is for the ‘empty’ carbs that so often fuel our…

BREAKFAST ‘I’m starving when I wake up, so, unless I’m doing a big cardio session first thing, I get the food in quickly! I get eggs on the go, a bit of avocado and maybe some smoked salmon. We train pretty hard and it’s important to fuel your body right so you recover well. We’re often travelling so you have to avoid the waffles and bacon at the breakfast buffet! I usually have a cup of tea first thing too.’ TREATS ‘Coffee; we go to countries where the coffee is really good. And sticky toffee pudding with ice cream is an occasional treat.’ LUNCH ‘I’m into bagels, so it might be a chicken bagel, chicken salad or a superfood salad with roasted pumpkin, spinach and a few walnuts. I love…

Q How can I reduce inflammation? Inflammation is your immune system’s natural response to a ‘threat’ or trigger. If it persists, inflammation can become chronic and lead to conditions such as rheumatoid arthritis, osteoarthritis, eczema, irritable bowel disease, diabetes and heart disease. Crucial triggers include diet, emotional stress, environmental factors, smoking and alcohol. Here are some tips you can try to fight inflammation naturally: • Reduce triggers! • Integrate turmeric, a top anti-inflammatory herb, into your diet as much as possible. Warm almond milk with a tsp of turmeric powder and a tsp of cinnamon tastes delicious. • Adopt an anti-inflammatory organic diet, rich in omega-3 (wild salmon and avocados), antioxidant and detoxifying foods (cruciferous veg and berries), and avoid refined sugar. • Get tested for food intolerances, particularly…

BEAUTY PRO BRIGHTENING COLLAGEN SHEET MASK, £4.95 for one; beautypro.com This mask is soaked in a serum rich in marine collagen, aloe vera and other botanical extracts to rebalance and soften your skin. JURLIQUE AGE-DEFYING FIRMING TREATMENT MASK, £38 for five; jurlique.co.uk Tackle eight ageing concerns with natural botanicals, such as willow tree bark, which helps to plump and strengthen your skin. MURAD HYDRO-GLOW AQUA PEEL , £40 for four; murad.co.uk A two-step approach to improve skin texture: apply glycolic and lactic acids to smooth your skin, then a rayon-sheet mask to hydrate it.…

ROB HOBSON Nutrition consultant A registered nutritionist with an MSc in public health nutrition, Hobson is head of nutrition at online health and wellbeing specialist Healthspan (healthspan.co.uk). Author of The Detox Kitchen Bible (Bloomsbury, £14.99), his clients include Fitbit and Detox Kitchen, as well as schools, Government agencies and the NHS; robhobson.co.uk. My food philosophy ‘Non-faddy! I couldn’t be bothered to count macros, cut out food groups or eat clean (whatever that’s meant to mean!), because I love food too much. I’m a firm believer in only eating when you’re hungry and stopping when you’re full. Eating well has got so complicated, but it’s really very simple. Chuck plenty of veggies, some wholegrain carbs and lean proteins on your plate, limit your sugar and booze intake, and try to eat…

PROWLER PUSH Place a weighted sled (prowler) on a 10m track. Hold the handles with arms extended, leaning into the sled. With core tight and arms extended, drive through the ground with alternating steps to push it forward as fast as you can. Continue for 10m then turn around to do the walking lunge back. WALKING LUNGE Hold a kettlebell in each hand with arms by sides. Take a large step forward into a lunge, lowering your hips and bending both knees. The back knee should come close to the ground; front knee is directly over the ankle. Push off with back foot and lunge forward again. Continue for 10m; turn around to do the high-knee drill back. HIGH-KNEE DRILL Start jogging and focus on exaggerating the high-knee phase by…

STAR LETTER FINDING FLEXIBILITY As a 45-year-old runner and weightlifter, I’ve prided myself on keeping fit and active, taking care of myself inside and out and inspiring my daughters, eight and 19, to keep fit and take care of themselves, too. After suffering a few minor injuries and taking a break from weights, I thought I’d try your ‘Flexibility Sequence’ (September issue). I was shocked at how inflexible I was! A yoga mat is now by the side of my bed and I aim to stretch daily and increase my flexibility. Thanks for highlighting a problem I didn’t know I had! Lou, via email FIGHTING FIT Thank you for your recent article ‘Fuel your workouts’ (October issue). Earlier this summer, I took up boxing as I have a really stressful…

‘Reached a standstill with your fitness? Taking a fast-digesting protein (such as whey) after a workout can speed recovery because it reaches your muscles quickly. Protein also keeps you feeling fuller for longer and is the building block of all the cells in your body. But you can have too much of a good thing. Studies show consuming around 25–30g of protein after a workout maximises muscle recovery and growth – anything over this won’t give you added benefits! Your body will use the extra calories for energy.’…

‘The latest lifestyle collections are a little less Lycra and a little more daywear’ LIVING IN MY ACTIVEWEAR Fact: sportswear is booming – and increasingly, we’re wearing it beyond the gym. According to the latest data from golfsupport.com , a whopping 89 per cent of us wear fit kit when not working out. And if you love gymwear, think about splashing out on the latest lifestyle collections. A little less Lycra and a little more daywear, these active ranges offer everything from ‘work-to-workout’ leggings, to skirts you can cycle in. Just this month, PUMA launches the tech-infused Velvet Rope collection on fashion e-tailer asos.com. Described as ‘sportstyle and training’ pieces, the range includes hoodies, tanks, bras, trainers and tights (see page 73). Saucony’s popular Life on the…

To protect your knees from ageing, try upping your fibre intake. After analysing data from 6,000 people aged 45-plus, researchers in Massachusetts and Manchester (UK) found that a higher fibre intake correlated with a reduced risk of osteoarthritis symptoms in the knee, such as swelling and pain. Those who consumed the most – about 25g a day – had up to a 60-per-cent-lower risk of symptoms, compared with people who ate the least, reveals the report in the Annals of the Rheumatic Diseases. The findings provide another reason to make sure your diet contains plenty of fibre from pulses, wholegrains, fruit, veg and nuts – aim for 30g a day. SOUND BITE ‘I eat mostly lean protein and fresh fruit and veg – nothing processed or from a box…

CHARRED BABY AUBERGINES Serves 4 10 baby aubergines, halved and scored with a cross 2 tbsp vegetable oil 2 tsp black mustard seeds 2 tsp peeled and finely chopped fresh ginger 1–2 red chillies, finely chopped 15 fresh curry leaves 4 heaped tbsp desiccated coconut 3 tbsp chopped chives Pinch of salt, or to taste To finish 2 tbsp natural yoghurt Clear honey, for drizzling 1 Preheat the oven to 220°C/Gas Mark 7. Rub the aubergines with half the oil and roast, cut-side down until the skin changes colour and turns crispy, around 10-15 mins 2 In the meantime, make the stuffing. Gently heat the remaining oil in a small frying pan and add the mustard seeds. When the seeds start to jump, add the ginger, chillies and curry leaves…

This month we look at Who Moved My Cheese? by Spencer Johnson (Ebury Publishing, £6.99). In a nutshell: With more than 2.5 million copies sold, this lighthearted story charts the ventures of four characters who live in a maze and search for cheese (a metaphor for whatever it is you seek in life; your dream job, a partner, happiness, etc). Only problem is, everything keeps changing and the cheese keeps moving! Finally, one character is successful, and writes what he’s learned on the maze walls for other seekers to discover. A nugget: ‘Smell the cheese often, so you know when it’s getting old.’…

ADVICE BASED ON PERSONAL ANECDOTES ‘It’s possible that a diet change really did transform their health,’ says Hobson. ‘But if all their advice is based on personal experience, that doesn’t mean it will work for you.’ BIG CLAIMS ‘It may be boring, but there’s no dietary magic bullet,’ adds Hobson. ‘For most of us, making small, manageable changes is what works in the long term.’ EXTREME RULES ‘If they’re telling you to avoid certain foods or food groups, that should set off alarm bells,’ says Hobson. ‘Demonising foods is unnecessary and unhelpful; a healthy diet is about variety and balance.’…

Nutritional therapist Eve Kalinik is a walking example of how food can heal you. After a trip abroad left her with a nasty parasite, years of digestive symptoms and kidney infections resulted in a series of prescriptions for antibiotics. At one time, Kalinik’s condition was so bad she even took antibiotics daily as a preventative measure. No surprise then that, before long, a gut bereft of beneficial bacteria compounded her issues. Not one to suffer in silence, months of research, a new eating regime and working with a nutritional therapist transformed Kalinik’s heath. In fact, she was so impressed with the healing power of food, she went on to train as a nutritional therapist and, ultimately, share her knowledge in new book Be Good to Your Gut (Piatkus, £20). Not…

THE ROLL DOWN Helps mobilise the spine, creating space and length in the back to ease back stiffness. Stand with feet hip-width apart and knees soft (A). Inhale to prepare. Exhale and, leading with the head, roll down vertebra by vertebra, gently drawing in your tummy. When your head is by your knees (B), inhale, then exhale to bend your knees and slowly roll up, stacking each vertebra on top of the other. Bring your head up last. SPINAL TWIST Helps to stretch your back muscles, particularly those in the middle of your back. Lie on your back and draw your right knee into your chest; slowly, let it fall to the left. Put your left hand onto your right thigh. Extend your right arm along the ground and turn…

COLUMBIA WOMEN’S SOUTH CANYON LONG HOODED JACKET £90; cotswoldoutdoor.com ‘I’m impressed with this great-value jacket! It ticks the boxes for functionality, being waterproof and breathable with sealed seams, plus it looks good around town (note the camo hood liner!) and has some nice details. There are two outer pockets on each side – one you can access from the top and a handwarmer one from the side, plus a handy inner pocket. You can cinch in the back of the waist with a drawcord to add more shape, too. It’s a little bulkier, with its two layers, than some of the others, but great for dog walks and the like. Choose from navy, grey or red.’ LOOKS PRACTICALITY TNF ALL TERRAIN 3 GTX JACKET £199.99; ellisbrigham.com ‘This is a good…

Q What is the best time of day to run? A The quick answer to this is to run at the time you’re most likely to stick to. This makes sense because it’s only through consistency and regularity that your running is going to progress. But it’s not the full answer. You probably know that many of your body’s systems and processes fluctuate throughout a 24-hour period – a process that’s known as the circadian rhythm. For example, body temperature is generally higher in the late afternoon than in the morning, which might mean you’re less likely to get soft-tissue injuries; while muscle strength and power has been shown to go through a post-lunch dip. But while these daily variations are very real, their effect on exercise performance is unclear.…

AUSSIE-STYLE H20 The Big Bottle Co (#LiveBig) brought the colour and fun of its native Australia to the UK this summer, and it’s here to stay. These gorgeous 2.2 litre bottles are made from BPA- and BPS-free, eco-friendly plastic, are 100 per cent recyclable and even dishwasher friendly! Available in a rainbow of colours to suit all styles, these will make getting your recommended daily water intake a breeze and are sure to turn heads anywhere you go. Take the One Day, One Bottle challenge and Live Big for a healthier life every day. Hydration has never been this much fun and is now just a click away. £12.95; thebigbottleco.co.uk. REAL-FOOD PROTEIN Protein powders can seem scary. Packaged in huge tubs with images of bulging muscles and long ingredient lists…

DOWNWARD DOG FOOT PEDAL Reps: 20 (10 each leg) Works: Shoulders, upper back, core and calves Start on all fours, then tuck your toes under and lift your hips high, so your body forms a V-shape. Reach your heels back towards the mat and drop your head so your neck is long (A). Bend your knees in towards your arms as you ‘pedal’ your feet alternately to get a nice stretch in your calves and ankles (B). LIZARD Reps: Hold for 5-10 breaths on each side Works: Core, glutes, hip flexors, quads and calves From downward dog, bring your shoulders forwards into a plank position, then step your left foot forwards into a low lunge with both hands to the right of your left foot. Lower your forearms to the…

• Substitute a quarter of the minced beef in your Bolognese, chilli or lasagne with chopped mushrooms. A ratio of 375g mince and 125g mushrooms will cut out 63 calories per portion, along with 2g of saturated fat (10 per cent of your daily limit). • Swap black grapes for blackberries. A 100g bag of black seedless grapes has 75 calories – 43 more than 100g of blackberries. The berries are lower in sugar than grapes, and higher in vitamins C and E. Both count as one of your five a day and contain anthocyanins, linked with a lower risk of heart disease and better cognitive function. • Turn one of your meals into a soup by blending it with water. A Pennsylvania State University study found women consumed 100…

‘A keto diet could affect gut health as fruit, veg, pulses and dairy are reduced’ TAKE CARE WITH THE KETO DIET The keto diet is the latest weightloss plan to be in the spotlight, with celebrity fans including Kim Kardashian, Megan Fox and Adriana Lima reported to be following it. But the idea behind it is by no means new – keto stands for ketosis – the state the body’s in when your carbohydrate intake is so low that you’re forced to burn fat for fuel – and, yes, it’s the basis of the Atkins diet, which has been around since 1972! Some Paleo and high-protein diets also create ketosis and they’re very effective when you first start because they cause a significant loss of water weight. Low-carb diets can…

Awair, £169; getawair.co.uk Track the release of toxic chemicals in everyday materials and monitor allergy-triggering dust along with moisture levels (to reduce mould) and CO2 (to boost your productivity and decision making). Ambient and geographic information enables the device to offer you personal tips to improve air quality. A choice of models lets you focus on sleep, allergies, productivity or general health. Foobot, £170; foobot.io Get an instant indication of air quality (VOCs, particulate matter, humidity and temperature) with six paired LEDs which glow a calming blue if all is well and reduce in number or begin to glow bright orange when toxins are present. Pair with home automation systems to switch on smart ventilation/air purifiers, and tag ‘pollution events’ on the app to see what is causing the rise in…

BEAD-FREE BEAUTY Did you know that a shocking 86 tons of microplastics are released into the environment every year in the UK from facial exfoliants? However, by the end of 2017, new legislation will ban microbeads – the tiny petrochemical-derived plastics that cause marine-life pollution – from sale and manufacture in personal-care products. Until then, buy brands that use salt, sugar, ground coffee, oats, bamboo or other natural ingredients. We love Korres Wild Rose Exfoliating Cleanser, which contains sugar and orange and lemon extracts (£18 for 150ml; lookfantastic.com), Natura Siberica Oblepikha & Honey Body Scrub (£6 for 300ml; natura siberica.co.uk) and Weleda Birch Body Scrub (£9.95 for 150ml; weleda.co.uk). EXPERT TIP ‘If you’re short on time, or have dry skin, why not mix your cleanser and exfoliator together for…

Bonus payments. Pension schemes. Friday drinks. Every job has its benefits. And for stuntwomen, calling exercise ‘work’ is one of the big pluses. It’s not a role the careers officer will have prepped you for; performing daredevil stunts on the latest blockbuster is hardly a mainstream occupation. In fact, most stuntwomen seem to have fallen into the job by accident, citing a love of an extreme sport as the catalyst for discovering the profession. But it’s a job that comes with major street cred; starring in Hollywood movies, brushing shoulders with the stars and performing impressive feats of athleticism are all in a day’s work. While some A-listers do their own stunts (Angelina Jolie and Tom Cruise, we’re looking at you), most call in a professional to race across the…

Coconut oil is the healthiest choice ‘It’s been celebrated as a health food so people are actively adding it to their diet,’ says Hobson. But coconut oil is high in saturated fat, in fact, it contains more than lard. Some research suggests the type of saturated fat in coconut oil is different to that found in butter and red meat; it has medium-chain triglycerides, which some early studies have found may help weight loss and reduce cardiovascular risk. ‘But this isn’t conclusive,’ says Hobson. ‘Coconut oil is fine in moderation. It’s great for stir-fries because it reaches a high cooking temperature, and there’s nothing wrong with using it for its flavour. But it shouldn’t be treated as a superfood. There’s far more research behind the nutritional benefits of olive oil,…

BRILLIANT BACKGROUNDS Capture by Lucy backdrops (from £29.95; capturebylucy.com) Turn your work surface into a studio with photographer Lucy Heath’s tabletop vinyl backdrops, from grey marble and scratched metal to white floorboards. CLEVER CAMERA Olympus Pen E-PL8 (£549.99; olympus.co.uk) It doesn’t just look cool. Art filters, built-in Wi-Fi and image share, HD video and automatic selfie mode make this compact camera a favourite with foodie influencers. EASY EDITING Snapseed by Google (Free, iTunes) Turn your iPhone snaps into professional-looking images with this editing app that offers brilliant brightening, sharpening and retouching tools along with creative filters and frames.…

STYLE CHAMELEON Boom Boom Athletica Tri Colour Block Leggings, £105; fashercise.com RAINBOW BRIGHT Stance Goals Low Socks, £11; activeinstyle.com BOLD AND BRAVE Adidas By Stella McCartney Training Climachill Shorts, £59.95; adidas.co.uk BRIGHT AND BEAUTIFUL Monreal London Action Windbreaker Topaz, £290; monreallondon.com INTENSE IMPACT No Ka’Oi Purple and Pearl Ola Sports Bra, £80; fashercise.com CLASH AND CONTRAST Asics DynaFlyte Trainers, £130; asics.com COLOUR CODED Reebok Lead & Go Graphic Grip Duffle Bag, £29.95; reebok.co.uk WE LOVE This versatile jacket can be worn two ways with its colour-contrasting detachable lower panel.…

What? REVIV IV Megaboost Infusion; £199 Where? Harvey Nichols Beauty lounge, Knightsbridge, London (reviveme.com) ‘I head to the lounge where I’m greeted by the friendly face of Gary Sanderson, REVIV’s Medical Practitioner. Gary tells me he has many years' experience at the NHS and I immediately feel relaxed in his company, knowing I’m in safe hands. ‘After a run-through of the various therapies on offer, ranging from a £29 shot of vitamin B12 to the IV Royal Flush £349, I opt for the Megaboost £199 IV treatment, REVIV’s signature vitamin and nutrient treatment and also its most popular. ‘The Megaboost is a cocktail of vitamin C, minerals and electrolytes, designed to restore hydration and boost your energy levels. It also claims to strengthen your immune system, help with detox and…

BACK Don’t round your back; keep a natural arch in your back and your chest lifted throughout. EYES Keep your eyes focused straight ahead throughout the entire movement. ARMS Fully extend your arms at the top of the move, pressing your arms to the side of your head. 1. DUMBBELL THRUSTER BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll not only work your thighs, hips, shoulders and triceps but will also boost your cardio fitness and your power. Grab a dumbbell in each hand and hold them just above your shoulders with your palms facing each other. Stand with your feet shoulder-width apart (a). Lower into a squat by bending your…

Is it just us or does stretching lack flex appeal? When it comes to things we want to do in the gym, loosening our limbs doesn’t often make it onto the wish list. We’d far rather swing a battle rope, pull up on bars, slide on the reformer or pound a slam ball. And we’re not the only ones. From lifting dumbbells before limbering up, to leaving a Spin class midway through the cool-down, plenty of fit folk are guilty of bypassing the stretch section of a workout. ‘The majority of people only give stretching a cursory effort, as they believe the hard work has been done,’ explains Richard Tidmarsh, founder of Reach Fitness (r4reach.com). ‘It’s still seen as the “ugly duckling” of fitness, but getting mobile before training,…

‘I was very sporty at school. I went to boarding school and was captain of sport, playing netball to county level and lacrosse at quite a high level, too. I wasn’t slim, though, and didn’t really know about eating healthily. In my 20s, I stopped playing sport, had kids and put on a lot of weight. In fact, by the time I’d had three kids, I’d put on four stone. ‘I played the odd bit of netball in my 30s, but nothing much and it was only three years ago, aged 49, that I decided I wanted to do a sprint triathlon when I was 50 because it was on my bucket list. I started swimming, but got a terrible pain in my shoulder. As I work for Simplyhealth [Kate…

1. WHAT IS YOUR EXERCISE REGIME? ‘I do a lot of gardening, which is great cardio. I live on an apple and pear farm, so I’m always running the wheelbarrow up and down the hill when I’m pruning, which keeps me fit. My boyfriend Jeremy goes for a run every morning so sometimes I’ll go with him or I’ll ride my bike. I’m not really a gym girl any more; when I’m in LA I’ll go to the gym and do yoga, but when I’m in England I like going for long country walks and being active outside.’ 2. HOW WELL DO YOU EAT? ‘I eat lots of fresh fruit in the morning and I enjoy a good healthy salad for lunch. I love my protein, so I eat a…