Innholdsfortegnelse for October 2018 i Women's Fitness

How does your diet rate out of 10? A superfood-fuelled nine? A gluten-free eight? According to recent Government figures, it may be less healthy than you think. Despite the Nation’s obsession with diets, over a quarter of UK women are short of iron and 90 per cent are lacking folic acid; we’re eating twice the sugar we should, half the fibre, below the recommended omega 3s and only averaging four of our five-a-day fruit and veg. Not good! In this month’s healthy-eating special (page 56), we go back to basics and share the easy, science-backed steps you need to cover all nutrition bases (see ‘7 hacks to improve your diet today’, page 58); and make healthy eating fun and affordable (see ‘Eat Healthy, Save Money!’ page, 60). Get inspired by…

‘Yes, I’m going to try out the new barre class near my work. I like the idea that the postures are inspired by ballet and other disciplines such as yoga and Pilates.’ Hazel Brooke, Edinburgh ‘I’ve just heard of jump-rope classes, which I’m told is a fun, fast-paced way to condition my body while also working my brain through tricks and agility patterns.’ Sue Murray, London ‘I’m going to hire a personal trainer to get me fit for my ski holiday. I need the extra motivation that comes from the one-on-one attention!’ Fiona Reid, Cardiff…

Charlotte Cox, founder of FLY LDN (flyldn.co.uk) ʻToo much high-impact exercise can be stressful on the body and lead to injury. Mix it up with some low-impact workouts to build strength while reducing the force through your joints. In FLY's Low Impact class, we use slow, controlled movements – focusing on the time your muscles stay under tension – to stimulate muscle development, while working on some more explosive movements, such as Russian kettlebell swings, to keep your heart rate up.ʼ…

If you’re a regular H&F reader, you probably try to buy foods you know are healthy and nutritious. But do you know exactly which nutrients are present in the ingredients you buy or how well they are absorbed by your body? ‘There are many factors that can affect the nutrient content of the foods we buy and, sometimes, what is said on a packet may not fully reflect what it contains,’ says nutritionist Rob Hobson. Furthermore, the degree to which your body can absorb these nutrients depends on many factors often beyond our control, such as age, stress and gut health. ‘The bioavailabilty of nutrients from food can impact on your nutritional intake,’ confirms Hobson. ‘Larger nutrients such as carbohydrates, fats and proteins are normally well absorbed by the body…

BEWARE THE FAT BALLS! Protein-rich snack balls have been one of my favourite pick-me-up snacks for a while now. I pack mine with nuts and seeds and include some dates and cocoa or sometimes some protein powder for a great afternoon snack to lift flagging energy levels. However, I’m not so enamoured with the new trend for fat balls – these also often contain nuts and seeds but include a generous helping of saturated fats such as butter and coconut oil as well. Fat balls were designed for dieters following the ketogenic diet, an eating plan that induces a state of starvation in which the body burns only fat, not carbs, for fuel. But they’ve started to be trendy more widely and I wouldn’t recommend them on top of the…

JO MALONE LONDON LIME BASIL & MANDARIN BODY & HAIR OIL, £42 for 100ml; jomalone.co.uk Soften hair and skin with this fresh, limited-edition, dry-oil blend of basil, white thyme and lime. ELEMENTAL HERBOLOGY EARTH BALANCE BATH & BODY OIL, £28 for 145ml; elementalherbology.com Indulge in this aromatherapeutic oil blend of frankincense, mandarin, cedarwood and lime. BALIBODY SHIMMERING BODY OIL, £25.95 for 100ml; uk.balibodyco.com Hydrate and glow – this body oil will subtly sun-kiss skin with hints of gold and bronze sheen and moisturise with coconut, jojoba and grapeseed oils.…

‘To add some glamour, red lips is my go-to look, using Charlotte Tilbury’s Hot Lips lipstick (£24 for 3.5g; feelunique.co.uk) in the shade Tell Laura.’ ‘Using theZO Skin Health range by Dr Zein Obagi (zo-skinhealth.co.uk) has made a huge difference to the texture of my skin. I love the Offects Exfoliating Polish (£55 for 65g; zo-skinhealth.co.uk). ‘I’m really low maintenance and generally don’t wear make-up during the day, but if I’m going out in the sun, I always put a product with SPF 50+ on my face. I love Heliocare Colour Gel Cream SPF 50 tinted sunscreen (£21.17 for 50ml; pharmacyclub.net).’ ‘I love Link Nutrition Beauty supplements (£24.95 for 60 capsules; linknutrition.com) for a natural way to support my skin, hair and nails.’…

‘There’s no good or bad food – we focus on eating nutritious food rather than cutting out things’ ‘Breast cancer led me down a new healthy eating path’ Dani Binnington , 39, from Thames Ditton, Surrey, is a mum of three who transformed her eating habits – and her family’s – after being diagnosed with breast cancer. She now teaches yoga and has her own healthy eating supper club at healthywholeme.com . ‘When I was younger, I had zero interest in healthy eating. I was born and raised in Austria and, although my mum cooked nutritious Mediterranean-style food, I ate lots of sausage sandwiches. When I got older, I would have beans on toast three or four days in a row. I never struggled with my…

ZENTASTIC Lulu Lemon The Yoga Bag, £48; lululemon.co.uk BEND DON’T BREAK Dharma Bums Supplex High Waist Shorts, £29.95; yogarebel.com POSTURE PERFECT Lorna Jane Second Skin Bralette, £42; lornajane.co.uk STRIKE YOUR POSE Asquith London Blissful Wrap, £65; asquithlondon.com STRETCH AWAY LNDR Six Eight with Stripe Leggings, £85; lndr.uk BREATHE DEEP M Life Racer Vest, £38; mlifelondon.com FLEXIBLE FRIEND Manduka eQua Hot Yoga Mat, £74; yogamatters.com WE LOVE Tie this versatile, lightweight bamboo wrap at the front, sides or leave it open for three different looks.…

H&F writer Maria Lane attends a healing concert What? Soul Medicine's Soulful Sundays, £19.99-£22.15 Where? Fitzrovia Chapel London; soulmedicine.me 'If you’re a spa fan, you’re probably familiar with gorgeous aromatherapy brand, Ila. Made from the purest plant sources, the "beyond organic" products are created in a meditative environment and imbued with an intent to nurture beyond the skin. Now, Ila founder Denise Leicester – a sound therapist, singer and healer – has launched Soul Medicine (£6 per track, album £20; download at soulmedicine.me), a range of vibrational remedies through music. Having witnessed the healing effects of sound during her award-winning spa treatments, Denise has collaborated with musicians to create a collection of restorative tracks based on 432Hz tuning, shown to promote wellbeing and restore cellular balance. The latest incarnation of…

Cibi (pronounced chi-bee) means ‘a little one’ – someone who’s curious, exploring and playing – and it’s the perfect name for the new cookbook of the same name by Med and Zenta Tanaka (Hardie Grant, £22). The authors, who own combined cafes and stores in Melbourne and Tokyo, like to blend traditional Japanese ingredients and cooking methods with western flavours and seasonal produce, to ‘create unique dishes that nourish body and soul’. And now they want to help you produce simple dishes with a Japanese twist too. ‘Japanese cooking can seem intimidating, but it doesn’t have to be,’ say the authors. ‘This book is full of accessible recipes that will introduce you to the many ways you can infuse your cooking with beautiful Japanese flavours. They are simple, yet very…

NUTS: Preheat the oven to 190°C/gas mark 5. Roast the nuts in a single layer on a roasting tin for eight minutes. Remove and shake around, moving the outer ones into the centre. Return to the oven for another six to 10 minutes to fully toast them. Blanched hazelnuts, almonds, flaked almonds and pine nuts tend to take the least time, while larger nuts such as pecans and walnuts take a little longer. SEEDS: Follow the method above, but increase the cooking time to 10 minutes before you give them their first shake. Then return to the oven for another 10-12 minutes. If you’re toasting sunflower seeds, the outer skin will start to pop open; sunflower seeds will become slightly golden when ready.…

Tabata: 4 sets of 8 rounds. Do 20 seconds of work with 10 seconds’ rest between each round and 60 seconds’ rest between sets. • Complete four rounds of exercise 1A) for 20 seconds, completing as many reps as possible before racking the bar. Have a 10-second rest before completing the next round. • Once you’ve completed four rounds, put a resistance loop around your upper legs and complete exercise 1B) in the same tabata circuit format with 20 seconds on, 10 seconds off, completing as many reps as possible. • Once you’ve completed the first two exercises, have 60 seconds’ rest before moving onto exercises 2A) and 2B) in the same tabata circuit format, and so on. • When selecting a weight for equipment, Kelsey recommends starting small and…

FREELETICS (free) Offering a host of HIIT workouts, users can earn points, unlock achievements and take on challenges to make workouts more fun and increase motivation as you’re rewarded for continued training. There’s also a leaderboard so you can compare your progress with friends. AURO (£8 per month subscription) Try a new AI driven ‘personal trainer in your ear’ app using the voice and expertise of top PTs, such as Jane Wake, to bring bespoke on-demand fitness to the masses. Combines the personalisation of having a real PT with data-driven analysis of your workouts to adapt your individual programme. MOVESUM (free) This step counter encourages you to walk more – and think more mindfully about the energy provided by different foods – by helping you visualise how…

STAR LETTER WATER WORKS I was grateful for your article ‘Make Waves’ (September issue), which described different ways to work out in the summer. My friends and I are off to Cornwall soon and it’s an ideal place to try surfing for the first time. I was also interested in float fit and aqua running and, although I’ve seen photos of people doing stand-up paddle boarding, I didn’t think of it as a workout. I now know it is! I realise there are tons of exciting things you can do in the water if you’re near a lake, pool or river, so I’ll be slipping on my wetsuit to have fun getting fit in the water. I can’t wait! Maddie Drury, Greater Manchester CLOCKING EXERCISE Your brilliant feature ‘Reset Your…

SOUND BITE ‘I’m obsessed with frozen yoghurt. I could eat it every day, but I aim for twice a week to treat myself.’ Kendall Jenner VITAMIN BELLY Another reason to make sure you’re getting enough vitamin D – higher levels are linked with less stomach fat which, in turn, will help lower your risk of conditions such as heart disease and diabetes. The findings come from an analysis of data from the Netherlands Epidemiology of Obesity study. It discovered disproportionately higher levels of abdominal fat in obese people with lower vitamin D. Whether low levels of the vitamin causes people to store more abdominal fat, or whether excess belly fat triggers levels to drop isn’t yet certain. Take the Government-recommended 10 microgram vitamin D daily supplement year round. TIME YOUR…

SALMON POKE BOWL Serves: 4 1 grapefruit 2 kiwis 450g raw courgette noodles 115g rocket 30g alfalfa sprouts 115g raw, sashimi-grade salmon (or tuna), cubed 3 spring onions, finely sliced 12g sliced chives Fine sea salt Shallot vinaigrette (see above) 1 Peel the grapefruit, remove the membrane and cut into cubes. Peel and dice the kiwis. Combine the courgette noodles and rocket in a large bowl. 2 Divide the ingredients evenly among four bowls or plates in the following order: zucchini mixture, grapefruit, kiwi, alfalfa sprouts, salmon, spring onions and chives. 3 Season with sea salt to taste and drizzle with the Shallot vinaigrette immediately before serving.…

BREAKFAST ‘I get up at around 7am and eat porridge, blueberries and honey, or eggs and avocado for breakfast. I also have an apple cider vinegar shot with hot water, then drive to work at 8.30am. I work as a property manager in an office in Glasgow Monday-Friday from 9-5 and fit in my training around that. My dad introduced me to golf when I was younger and I went to college in America on a golf scholarship. Sadly, I don’t get much time to spend working on my regular game at the moment as I’m too busy at work and with the long-drive training.’ LUNCH ‘I like to have a lunch such as chicken, brown rice and veg; chilli and sweet potato; or fish, rice and veg. I take…

◆ Anti-Cancer Living by Dr Lorenzo Cohen and Alison Jefferies (Vermilion, £14.99) Try this six-step plan to help you improve your health and delay or prevent many cancers. ◆ Stronger than Before by Alison Porter (Hay House UK, £12.99*) A personal story plus invaluable medical and spiritual advice for during and after diagnosis and treatment. ◆ The Complete Guide to Breast Cancer by Prof Trisha Greenhalgh and Dr Liz O’Riordan (Vermilion, £14.99**) The authors – and breast cancer survivors – bring together the wealth of knowledge they’ve gleaned as patients and doctors.…

This month we look at Demystifying the Female Brain – A neuroscientist explores health, hormones and happiness by Dr Sarah McKay (Orion Spring, £14.99) In a nutshell: Understanding how your brain works during the main stages of life is key to wellbeing. Weaving the latest science with stories and case studies, Dr McKay explains what happens to a woman’s brain from infancy through pregnancy to the menopause and later life. A snippet: ‘People who stay mentally engaged in life and constantly challenge themselves to step out of their comfort zones have reduced risk of dementia.’…

JUMP SQUATS From standing, feet shoulder-width apart, bend your knees until your thighs are parallel to the floor (A), then jump in the air as high as you can, raising your arms over your head and keeping your abdominals pulled in (B). Land softly, and return to position A to repeat. BURPEES From standing, drop into a squat with your hands on the ground in front of your feet. Kick both feet back behind you keeping your arms extended so you are in a plank position (A). Next, jump your feet back towards your hands (B), then leap into the air using your arms to help propel you (C). Repeat for 50 seconds. MOUNTAIN CLIMBERS In a push-up position with your abs drawn in and weight on your hands and…

They were once the stars of the nutrition world – lauded as a perfect way to pack in a few of your five-a-day before leaving the house in the morning. However, since we’ve become more clued up about the perils of too much sugar, the popularity of juices and smoothies has taken a nosedive. But is this fair? While it’s true that juices and smoothies have a high concentration of free sugars – released during the juicing or blending process – they can also supply high levels of nutrients such as potassium, vitamin C and folic acid. And smoothies that contain whole crushed fruits which haven’t been separated from their high-fibre pulp are best. ‘Despite the pummelling fruit smoothies receive, fibre is not destroyed’ Indeed, at one stage, Public Health…

Absolute Aromas Relaxation Epsom Bath Salts, £4.50 for 300g; absolute-aromas.com Known for their health-boosting properties, Epsom salts contain magnesium sulphate, which helps relax the nervous system, sooth irritated skin, calm aches and pains, ease muscle strain and draw toxins from the body. This new range of Epsom salts has been infused with high-quality, pure essential oils that release their beneficial properties while you soak. And they’re natural, suitable for vegans and cruelty free. The Relaxation bath salts contain soothing vetiver, ylang ylang and chamomile to help you unwind, while clary sage uplifts and balances the emotions, and patchouli adds a touch of sensuality. Other products in the range are Detox, with juniper berry and grapefruit; Mobility, with peppermint and rosemary; De-stress, with chamomile and bergamot; and sleep-inducing Lavender.…

• Eat seasonal – refreshing in summer, warming in winter – what a lovely way to get into a healthy rhythm with nature! Every vegetable, fruit and fish has its season: the time when it’s plentiful, at peak ripeness and at its health-giving best. • Eat local – simply add a Japanese touch to the finest local ingredients where possible. • Stay true to the taste of each ingredient – don’t let an ingredient lose its identity in a dish. • Keep it fresh – If your ingredients are less than fresh or you overcook them, you’ll lose some of the nutritional value and life-giving benefits unique to each one. • Take time to savour your food – the Japanese proverb hara-hachi-bun-me means ‘eating until you’re 80 per cent full…

Known for her sculpted body and no-messing attitude, PT Kelsey Wells rose to fame in 2016 when her social post ‘Screw the Scale’ went viral. Why? Because it showed a photo of a stronger, more sculpted version of herself against a skinnier, less muscular, but lighter version. She looked much fitter and healthier when she weighed 18lbs more. On a mission to help women feel body-confident and discover the empowering effects of a strong, fit body, the mother of one turned to fitness to help overcome postnatal anxiety. Since qualifying as a PT and developing her PWR (short for power) programme and Sweat App, she’s inspired thousands of women and new mums to shape up with posts of her challenging workouts and transformation images. ‘My aim for myself and for…

‘A lot of people are intimidated by boxing for obvious reasons – the whole idea of the sport is to punch people, right?!’ says Amy Andrew, an England Boxing-qualified coach and PT with a degree in Sports Science (she has also represented England and is a three-time Haringey Box Cup winner, FYI). ‘But 98 per cent of boxing enthusiasts will never get in a ring – it’s all about the exercise benefits,’ she adds. ‘Whether it’s a boutique fitness experience; a spit-and-sawdust, old-school club; or pads in the park, there’s something for everyone. ‘Boxing training builds lean muscle tone because it’s all about body-weight exercises – think burpees and press-ups. It’s a great way to lose fat and tone up all over, rather than bulk up. Cardio, strength, agility, speed,…

HOW TO DO IT • Lie on your back with your knees bent and feet flat on the floor. • Hold a dumbbell in each hand, directly above your chest with your palms facing away from you. • Press your hips off the floor until your torso forms a straight line, and squeeze your abs and glutes to hold yourself still (A). • Press the weights straight up above your chest (B), then lower them. Keep your hips high throughout. Don’t over-arch your back.…

Endurance runner Susie Chan was one of the athletes who took part in the ASICS Blackout Track Experiment. ‘I was 13 seconds slower in the “blackout” conditions but it felt considerably easier. I felt much calmer, in control and evenly paced, which I wasn’t expecting. I liked that nobody was watching, and I could just relax. My mind was much quieter than usual. I simply focused on counting laps. I’ve always used technology when I run – but for a long while, my fastest times for both 10k and marathon were when my watch didn’t work, so I had to gauge how I felt naturally. I’ll definitely be including more “naked” runs in my training.’…

ON CLOUDACE £170; on-running.com Slip on Swiss brand On’s new super-comfy yet speedy stability shoe for long runs. It boasts shock-absorbing Zero-Gravity Clouds at the heel and bouncy Rebound Rubber Clouds at the toe. SMARTWOOL PHD RUN LITE ELITE SOCKS £16.90; wiggle.co.uk Help avoid blisters with these 52 per cent merino wool socks. They’re hard-wearing with mesh zones for ventilation and a virtually seamless toe area. ODLO ZEROWEIGHT WINDPROOF REFLECT WARM JACKET £80; odlo.com This lightweight jacket packs in breathable warmth and an ergonomic fit so you can run in comfort. We love the stylish cinched-in back.…

1. HOW DID YOU DISCOVER YOUR PASSION AND TALENT FOR NETBALL? ‘My family were always active. They weren’t stars in a particular game, but let me try everything, which is important. I’ve always been heavily involved in sport – watching or participating, and it helped having an older brother who was always kicking a ball around. I wanted to be a footballer, but back then there was no real opportunity for girls to play in a club. A local mum took a netball session at school and I was instantly hooked. I went home and told my mum I was going to play for England.’ 2. YOU STILL PLAY FOR WASPS – TALK US THROUGH YOUR TRAINING REGIME ‘A typical week means training every day, sometimes twice a day. Three…

This month’s star letter winner Maddie wins these superb new Bollé B-Rock cycling sunglasses worth £155. They offer great vision, thanks to the wide horizontal and vertical fields of vision with superb airflow and an anti-fog treatment, plus the impact-resistant NXT® B-Clear lenses give unparalleled optical quality and lightness and repel water and grease, making them easier to keep clean. Grippy arms and adjustable nosepads help you get a secure, comfortable fit. Need prescription lenses? No problem. You can also get them with light-reactive photochromic lenses, so you have all your needs covered. For more information, visit bolle.com.…

‘I rise at 7am, shower, dress and take vitamins B12, D3, a B complex and magnesium and selenium in liquid form. I have them on an empty stomach as I don’t like eating breakfast. I think it’s healthier for the digestive system to have a longer overnight fast. Then I sit and write for two hours, when my brain feels sharpest. I’m working on my second book, the follow-up to Reboot Your Health, which is my guide to all the simple, free tests you can do or take to establish your health baseline, then work on rebalancing your body – a home-health toolbox. ‘I live in Chelsea, London and, at around 9am, I take a break and walk to Juice Baby on the King’s Road for an organic green juice.…

CEBE STRIDE  From£49;cebe-eyewear.com These great-value, anti-scratch sunnies stay put while you run, thanks to adjustable nose pads and grippy rubber. Photochromic lenses adjust according to the brightness. SMITH ATTACK  £199.99;smithoptics.com Keen cyclists can change lenses super-speedily thanks to the MAG (magnet) technology –two ChromaPop lenses cover all types of light; A lowered area along the top boosts ventilation. OAKLEY OUTPACE  £140;uk.oakley.com These super-stylish all-rounders boast vents in the top-quality Prizm lens; a light, durable, non-slip and hat-compatible frame; and side shields to combat glare.…

◆ Eat Natural Chocolate and Almonds Granoolala (8 per cent sugar) £3 for 400g; ocado.com This has a fifth of your recommended daily intake of fibre in a 50g serving, lots of sunflower seeds and an eighth of your daily free (added) sugars (1tsp). ◆ Lizi’s Low Sugar Granola (3.8 per cent sugar) £3.89 for 500g; Waitrose Per 50g, you get less than half a teaspoon of sugar from a tiny amount of fructose and black treacle. The nut- and seed-rich granola is high fibre and has a relatively low GI. ◆ Fuel 10k Low Sugar Apple and Cinnamon Granola (4.8 per cent sugar) £3 for 400g; ocado.com Use of oligofructose syrup, a sweet plant fibre, means sugar content is about ½ tsp per 50g. Fibre is a huge 10.5g. Add nuts…

SASHIMI SALMON Rich in brain-boosting omega 3 fatty acids and protein, sashimigrade salmon is what you need when eating it raw. Ask your fishmonger for the freshest possible sashimi cuts. Budget permitting, choose wild-caught salmon. KIWIS These fuzzy fruits are packed with five times as much vitamin C as an orange, immune-boosting B6, bone-strengthening vitamin K, fibre and even omega 3 fatty acids. ALFALFA Perfect for pimping salads, these nutritious shoots are something of a superfood, full of plant protein, fibre, B vitamins, calcium, iron and phytoestrogens.…

SEE OFF STRESS Research has shown women suffer more work-related stress and anxiety than men, with pressure peaking for those aged 35-44. Juggling family and workplace responsibilities can be physically and mentally draining. ‘Essential oils can help you deal with daily stress, ease body tensions and help you get a good night’s sleep,’ says Anne Murray, aromatherapy expert at Aromatherapy Associates. Create a de-stress ritual at home with Absolute Aromas’ Blossom Diffuser (£36; absolute-aromas.com) and a few drops of Neal’s Yard Remedies’ Aromatherapy Blend De-Stress (£13.50 for 10ml; nealsyardremedies.com). Anoint skin pre-bed with de Mamiel Sleep Series Settle (£38 for 10ml; demamiel.com) and keep calm on the go with Aromatherapy Associates’ De-Stress Roller Ball (£18 for 10ml; aromatherapyassociates.com). CELEBRITY CORNER ‘I’m hooked! I love the feeling it leaves on my…

Watching Erin McNaught work a series of midriff-baring outfits for our H&F cover shoot, you’d never think she was a mother of two young children. There’s no hint of sleep deprivation under the eyes of the 36-year-old former Miss Australia and ex-Neighbours actress, and zero sign of a mum tum for that matter. But you’d be wrong to put her slim figure and flat abs solely down to winning the genetic lottery. The social media influencer and Link Nutrition ambassador – who’s been living in the UK for six years with her husband, British rapper and singer, Example, and their two sons, three-year-old Evander and 10-month-old Ennio – is well known for posting videos of her high-octane workouts online, receiving both praise and criticism for working out throughout both pregnancies…

Bol Mexican Sweet Chilli Pot 345g for £3; tesco.com 340 calories This veg pot brand with a conscience has just gone 100 per cent plant based. Mixed beans, brown rice, fresh spinach, red peppers and sweetcorn with a Mexican-style chipotle sauce, this provides two of your five a day. Sainsbury’s My Goodness! Mushroom Risotto 350g for £2.50; sainsburys.co.uk 349 calories A veggie option with low levels of saturated fat and sugar, modest amounts of salt and a third of your daily fibre. Tesco Salmon in Watercress Sauce 385g for £3; tesco.com 297 calories This is less than 300 calories and will boost your omega-3 intake. The salmon meal comes with new potatoes, broccoli and green beans. Add another serving of veg, such as spinach,…

1. CHEAP Breville VBL136 Blend Active Personal Blender, £24.67; amazon.co.uk This has a powerful blending action and a useful carry bottle. It might struggle with harder ingredients, though. 2. MODERATE Nutri Ninja BL457UK2 Personal Blender, £49.99; amazon.co.uk With this quality blender, the press-down action means you can mix short and longer pulses to get the consistency you’d like. 3. EXPENSIVE Nutribullet Balance, £149.99; nutribullet.com For true smoothie aficionados, this Bluetooth-connected option has an app that calculates the nutrient value of your smoothies as you weigh in each ingredient.…

Dan Doherty, executive chef at top London restaurant Duck & Waffle, once described Kat Mead as having ‘the mind of a chef with the ability to think like a home cook’, and now the food stylist and recipe tester has poured her considerable skills and experience – gleaned in part from her training at Leiths School of Food and Wine – into a compendium of single-dish recipes made for sharing. ‘Recent trends have led us to think that more dishes are better,’ says the author of Big Salads (Quadrille, £16.99). ‘So much so that when we have people over, we often fall into the trap of thinking we need to show off with lots of fiddly dishes.’ But there is another way, believes Mead. ‘What if there was just one…

AFTERSHOKZ TREKZ AIR £149.99; aftershokz.co.uk ʻSitting in front of your ears, these transmit sound through your cheekbones to your inner ears. It feels amazing – as if the sound’s being generated inside your head. But, although having nothing blocking your ears helps keep you safe on the streets, I found the volume a little low when traffic’s heavy. The fixed-length titanium cable wraps around the back of your neck, and is pretty much immobile during exercise. A virtual assistant tells you when the device is connected, and pitched tones indicate when you move the volume up or down, for instance. They repel sweat, dust and moisture – but battery life is just six hours – and, at high volumes, they can tickle your cheekbones! Call sound is a little echoey.’…

Runner Chantele Rashbrook, 47, completed the London Marathon a year after being diagnosed with secondary breast cancer ‘Getting my first breast cancer diagnoses at the age of 41 felt like being hit over the head with a very large bat. I was in total shock – there’s no history of breast cancer in my family and I was at my fittest, thanks to regular runs with the group I set up in 2010: the Rashbrook Runners. Initially, I thought “that’s me done”, but the more I spoke to professionals, the more optimistic I became. I’m a positive person anyway and my husband, Phil, even more so, which made the diagnosis easier to handle, as did the amazing support I received from family and friends. I had a mastectomy to remove…