Innholdsfortegnelse for May 2019 i Women's Fitness

As this month’s H&F goes to press, the UK is sparkling in spring sunshine. Suddenly, exercise feels fun again and the nation’s parks are buzzing with activity. Love taking your workouts outdoors but can’t find like-minded fitness buddies? How about creating your own club? In ‘I started a fitness club!’ (page 40), we meet four inspiring women who’ve set up groups – from running to cold-water swimming – that are changing lives and building friendships. Have a read and find your tribe! All you need is two feet to enjoy nature’s best workout – walking! It sounds obvious, but research shows many of us are missing out. Do you drive to the gym? Catch the bus in a hurry? Read ‘Hit your stride’ (page 14) to discover why walking’s the…

‘I’m training for a walking marathon and do five-milers in the week. I can’t wait to walk on trails instead of treadmills.’ Tara Best, Finchingfield, Essex ‘Long bike rides out in the sticks. Cycling along country lanes is just too dangerous in the dark.’ Mandy Corker, Combe Magna ‘I’m a keen outdoor swimmer but only manage weekends in winter. Donning my wetsuit after work and going for a wild swim is so refreshing after a busy day.’ Elsbeth Montgomery, Pembrokeshire…

LENOR UNSTOPPABLES ACTIVE £5 for 210g; tesco.com Hooray, a wash-in fragrance  booster activated by motion, to neutralise nasty whiffs and add a fresh scent. DAY2 from £4 for 75ml; day2.com The world’s first dry shampoo for clothes will revive your  sweaty kit within 15 mins to make it look just-washed, just-ironed and smelling sweet. BOOT BANANAS £14; cotswoldoutdoor.com Place these in your shoes post workout. The bamboo charcoal and sodium  bicarbonate absorb moisture, while tea tree and lemon oils fight bacteria and odours.…

Set a timer for four minutes. Do 10 burpees, then for the remaining time, do as many rounds as possible of 10 air squats, 10 jumping lunges and 10 diamond sit-ups. After four minutes, take a one-minute rest and repeat. BURPEES Reps: 10 Works: Quads, glutes, abs, shoulders and upper back Start with both feet on the floor, shoulder-width apart (A). Bend your hips and knees, and place your hands either side of your feet (B). Jump both of your feet backwards so your body forms a straight line from your head to your heels (C). Jump both feet between your hands, and then jump into the air, arms overhead (D). Land in the starting position, ensuring that you maintain soft knees to prevent injury. AIR SQUATS Reps: 10 Works:…

BIOTIN This B vitamin, once known as vitamin H, plays a role in the infrastructure of keratin – a fibrous protein that is the main structural component of nails. Peanuts are a great source, and eggs are rich in biotin, too. ZINC Zinc is needed for cell division – vital for your ever-growing nails. Dry weak nails can indicate a deficiency of the mineral. Red meat – particularly lamb – is one of the best sources, but cashews, pecans, porridge oats and wholegrains are also good. PROTEIN Protein is vital for promoting keratin production – there’s usually enough keratin in a meat-containing or vegetarian diet, but vegans need to take extra care to get protein from foods such as pulses and tofu, or meat alternatives such as Quorn or wheat…

NEW POTATO, RADISH & CHIVE SALAD WITH FETA DRESSING Serves: 4 500g baby new potatoes, halved 100g radishes, thinly sliced into rounds ½ cucumber, quartered and sliced 3 large handfuls of watercress, tough stems removed, torn into small sprigs A handful of chives, including flowers FETA DRESSING 150g feta cheese, crumbled 125ml plain low-fat yoghurt Freshly squeezed juice of 1 lemon 1 large garlic clove, crushed 2 large handfuls of mint, finely chopped Sea salt and freshly ground black pepper 1 Cook the potatoes in plenty of boiling salted water for 12-15 minutes until tender, then drain and transfer to a large serving bowl. 2 Meanwhile, to make the dressing, blitz the feta cheese, yoghurt and lemon juice in a blender until smooth and creamy, then pour into a bowl.…

Your skin and hair alter daily according to your diet, sleep patterns and hormone levels, so why treat them the same way day after day? ‘Your skin and hair care needs change,’ says Helen Bannayan, founder and director of Emulsion. ‘We’ve curated the ideal self-care capsule collection for you to customise products according to your needs on the day.’ If your hair could do with extra moisture, reach for argan oil-rich Conditioner Base (£20 for 500ml, emulsion.co.uk), add a Secret Weapon essential blend (£28 for 50ml) with rose oil, plus a drop of Fragrance (from £16 for 50ml). Then, if in the days before your period your hair gets a little greasy, add the Matte Maker Blend to the Shampoo Base and there you have it – your own signature…

‘I founded a run club – and it’s helped me as much as the members’ Liz Anscombe, 33, is a PT from West Sussex. She started a running group to help others and keep up her own running habit – and it’s blossomed alongside her local fitness business. ‘I’ve always had an interest in health and fitness. Growing up as an overweight child, I spent my teens and 20s dieting, starting and giving up on exercise programmes and had an on-off love affair with running. I hired a personal trainer in summer 2017 and that one-to-one attention really inspired and motivated me. ‘Despite still being on my own fitness and weight-loss journey, I decided that helping people as a PT was something I wanted to do. So I trained, qualified,…

1. The only case studies are influencers or celebrities who are paid to promote the product. 2. The diet requires you to swap healthy nutritious meals for teas, pills or other replacements that simply mean buying more of the company’s products. 3. It makes you cut out multiple food groups. A sustainable diet should be a balanced one, with a balanced mix of protein, carbohydrates and fats. 4. There is no evidence the diet is supported by an expert dietician or nutritionist. 5. It severely limits your calorie intake. This isn’t sustainable or healthy, and can lead to malnourishment and energy loss.…

UNHEALTHY THOUGHT: ‘I really want to eat that food but I’ll get fat or sick, etc.’ ASK YOURSELF: ◆ Is your choice coming from a place of fear or freedom? ◆ Can you say ‘yes’ to this food and be free of guilt. If not, why? ◆ Can you say ‘no’ to this food and be free from feelings of deprivation? If not, why? ◆ What is your body really asking for now? ◆ Will this food bring you pleasure and enrich your life? HEALTHY THOUGHTS: ◆ ‘I acknowledge I have a desire for this food. I’m aware of my body and its needs’. ◆ ‘I won’t be guided by the fear of becoming fat or sick, etc.’…

Plant-based eating has come along way since Donald Watson coined the term ‘vegan’ in 1944, with more than 500,000 Brits now eschewing animal products in favour of a diet that has the potential to benefit your health, and the planet, too. Cafés, restaurants and supermarkets may have responded by offering a greater choice than ever before, but it’s not all rosy in the vegan garden. Thanks partly to the huge trend for vegan junk food, going meat-free isn’t always the healthiest option – highly processed meat-replacement products are common, and vegan ingredients are often high in fat. Enter Harriet Birrell’s new book Whole (Hardie Grant Books, £25). Born out of a deep love of nature and a back-to-basics approach to eating, Birrell came up with the idea for Whole during…

WARM-UP STAR JUMPS Reps: 10 Sets: 3 Stand with your feet together and your arms by your sides (A). Bend your knees then jump up, swinging your arms overhead. Then open your arms and legs to form an ‘X ̓ shape (B) and land softly with your feet together. 1 UPPER BODY PRESS-UP VARIATION Reps: 10-12 Time: 45 seconds Start in the perfect plank with your wrists underneath your shoulders and elbows slightly bent (A). Lower yourself to the ground to complete a push-up (B), returning to a perfect plank. Holding a perfect plank, tap your right shoulder with your left hand (C), lower it back to the mat, then take your right hand to your left shoulder. Return to plank position (D). This sequence is one rep. 2…

TRICEPS PUSH BACK Reps: 20 Benefits: Isolates your triceps, working them to their full potential. It’s also great for leg and core toning. Hold your weights and kneel with toes touching the ground. Hinge forward from your hips and bend your elbows to 90 ˚ (A). Straighten your elbows and extend both arms straight back, palms facing each other (B). Squeeze your triceps, then return to starting position. PLANK ROW Reps: 10 Benefits: Your triceps work to row the dumbbells up. You also challenge your back, shoulders, core and glutes. Holding a dumbbell in each hand, get into a press-up position with your arms straight and your hips low (A). Keep your hips stable by engaging your core and glutes, as you bend your right elbow to pull the weight…

Q ‘I’ve signed up for my first obstacle-course race – how should I train?’ A ‘Training for an obstacle-course race is different from a road race. You’ll need plenty of power, agility and full-body strength to help cope with the obstacles. Train as specifically as possible, so run off-road on trails and uneven terrain to build ankle strength and to boost footwork and balance. You should also build up general body strength. Simple body-weight exercises are fine – think press-ups and pull-ups. You’ll also be pushing off on one leg a lot, so single-leg squats and lunges will help with this. And don’t forget your glutes – they’re your powerhouse, and are used even more off-road and with climbing. Lie on a mat on your side, legs stacked and straight,…

BACK ON TRACK Thank you H&F for helping me regain my fitness mojo. After a tough couple of years where depression and anxiety made me turn to my nemesis, smoking – which I’m not proud of after giving up for 10 years – and a serious shoulder injury saw me go from running three times a week to sofa-bound for two months, I looked for things to entertain me that didn’t involve Netflix or celebrity gossip. A long-time subscriber to H&F, I dug out a stash of old editions. After an afternoon immersed in recipes, training advice and lifestyle tips I’d made a plan to get back on track. It’s baby steps – walks with the family, yoga, listening to my physio and cooking easy, healthy food – but I’m…

So you never miss a HIIT session or regularly run 10K before breakfast? But do you drive to work or the gym? Jump on the bus rather than walk when you’re late? Sit down when you’re on the phone? If you spend little time on two feet the rest of the day, you’re missing a trick. Building more steps into your day not only boosts your overall fitness, it also reduces your risk of some cancers, depression, heart disease and Type 2 diabetes, says latest research . This spring sees the launch of two charity campaigns aimed at encouraging people to walk more. Living Streets’ #Try20 is urging everyone to add a brisk 20-minute walk into their daily routine during National Walking Month in May. And, Cancer Research UK’s Walk…

MEET THE EXPERT Dr Sarah Schenker is a qualified dietician, accredited sports dietician and public health nutritionist. She is also club nutritionist for Norwich City Football Club. Her new book Eating Fat Will Make You Fat and Other Human Body Myths Busted (André Deutsch, £12.99) is out now. ‘COCONUT WATER IS THE BEST HYDRATER’ 100ml coconut water = 18 calories, 4.5g carbohydrate (3.6 natural sugars), 28mg sodium, 200mg potassium 100ml isotonic sports drink = 24 calories, 6g carbohydrate (all added sugar), 42mg sodium, 12mg potassium Have you switched your sports drink for a carton of coconut water? Not only does it taste good, this refreshing drink has a similar nutritional profile to isotonic sports drinks, offering sodium, potassium and natural sugars to increase rate of hydration – useful if you’re…

CHIVES Packed with vitamin A and C, plus calcium, potassium and magnesium, chives’ delicate purple flower heads are also edible, adding colour and flavour. RADISHES As well as bringing a fiery punch of flavour, this salad ingredient delivers a healthy dose of vitamins A, C, E, B6 and K, plus minerals and protective antioxidants. YOGHURT Lower in fat and lighter than cream, yoghurt adds a tangy freshness to salad dressings. Look for a live bio yoghurt so your gut reaps the benefits, too.…

This month, we look at Qigong and the Tai Chi Axis by Mimi Kuo-Deemer (Orion, £14.99) In a nutshell: Qigong focuses on flowing movements linked to the Chinese five elements. It’s a beautiful tool for emotional growth. The Wood element, for example, nourishes your roots and provides fertile ground to nurture your dreams; Fire nourishes the heart and enriches your relationship with yourself and others, while Water nourishes your wisdom. A nugget: ‘Nature’s capacity for homeostasis and balance is qigong’s model for health… problems arise when our elements are out of balance.’…

PATCHOLOGY ILLUMINATING EYE GELS, £14 for 5; spacenk.com Transform tired-looking eyes with light-reflecting pearlescent minerals. Green tea lightens dark circles while vitamin C evens complexion. NIVEA Q10 POWER EYE CREAM, £11.49 for 15ml; boots.com Minimise the appearance of wrinkles, firm skin around the eyes and slow the formation of fine lines with antioxidant Q10 and creatine. SANOFLORE AQUA HYPNOTICA BOTANICAL ESSENCE, £13.60 for 75ml; sanareva.co.uk Strengthen lashes with arginine, hydrate delicate skin with hyaluronic acid and reduce eye bags with organic cornflower.…

The body confidence coach: ZOE McNULTY The former UK fitness and dance presenter turned founder of the School of Strut (schoolofstrut.com)extols the virtues of finally being free to let it all hang out 'Becoming truly body confident has been a journey for me, starting 13 years ago when I taught my first high-heeled dance class. Women of all shapes and sizes came in, vulnerable and embarrassed, and left feeling confident and empowered . It dawned on me then that we don’t need to change our bodies to be confident in our skin – it’s all in the mind.’ YO -YOING WEIGHT ‘Growing up and working in the fitness and dance worlds, I was always bigger than I apparently should have been. My body prevented me from getting work, and I…

When his first book, Things You Can Only See When You Slow Down (Penguin Life, £8.99) published last year, Buddhist Monk Haemin Sunim became an overnight global best-seller and social-media phenomenon. We caught up with him to talk about self-acceptance – the theme of his new book, Love for Imperfect Things (Penguin Life, £9.99). WHAT IS THE TRUE DEFINITION OF SELF-CARE? ‘Self-care means directing our attention away from the outside world and resting in our inner self. It is our willingness to pause and ask ourselves how we are feeling physically, emotionally and spiritually. As we take better care of ourselves, we can pay the same loving attention to others.’ MANY OF US ARE STRIVING TO IMPROVE OURSELVES. WHAT IS YOUR MESSAGE? ‘When we like ourselves, we find more inner…

WE LOVE This long-sleeved, lightweight jersey has UV protection, so you don’t have to worry about your arms burning. WINNING JERSEY Stolen Goat Bodyline Long Sleeve Jersey, £85; stolengoat.com BRING UP THE REAR Rapha Souplesse Bib Shorts II, £180; rapha.cc CLEAR VISION Smith Attack Sunglasses, £190; smithoptics.com ALL ABOUT THE BASE Svelte The Base Top, £45; svelte.co.uk PEDAL POWER Liv Mova Carbon Road Shoes, £129.99; liv-cycling.com SOCK IT TO ’EM Castelli Alta Socks, £15; wiggle.co.uk HEAD WORKS Specialized S-Works Evade II Helmet, £200; specialized.com…

If your skin needs some TLC, treat it to this silky face mask for an intense moisture boost. Made from fruit freshly picked from the company’s organic farm in Sicily, the lightly scented mask contains pomegranate extract, aloe vera juice and avocado oil to help brighten, hydrate and soothe your skin. Why pomegranate?The ruby fruit contains antioxidants, promotes cellular regeneration, helps prevent the breakdown of collagen and helps generate elastin and collagen. The seed oil also contains fatty acids that keep bacteria at bay, hydrate and repair the skin. Not bad! Handmade in Italy, the mask contains no nasties and is vegetarian and sustainable. After cleansing, apply a generous layer to your face, neck and décolleté and leave for five minutes, then remove with warm water. Hello beautiful skin!…

Few of us can say no a steaming bowl of pasta – whether a hearty tomato and chicken arrabbiata or light and refreshing prawn linguine. Trouble is, your waistline can’t resist it either, expanding exponentially the tastier the dish. Fortunately, Julia Azzarello’s new book Skinny Pasta (Kyle Books, £14.99) is on hand to help. ‘Pasta itself is not fattening, nor is it inherently bad for you,’ says Azzarello. ‘The Mediterranean diet is one of the world’s healthiest, emphasising fruits, vegetables, nuts and good oils, such as olive oil. Paired with the right sauce, pasta makes a healthy, well-balanced meal.’ Which is why Azzarello’s collection features lighter interpretations of classic Italian and European dishes, all with fewer than 500 calories. They’re also less labour-intensive than traditional recipes. ‘You won’t spend your…

Activated buckwheat Soaking, washing and dehydrating buckwheat seeds removes phytic acid, which hinders the absorption of essential minerals, and unlocks the seeds’ nutrients. Coconut aminos The fermented sap of coconut blossom has a sweet, salty, tangy flavour. It’s a low-sodium alternative to soy sauce or tamari. Mung bean fettuccine This hearty, gluten-free pasta made from edamame and mung beans is rich in potassium, folate, zinc and B vitamins. Purple sweet potato With white skin and purple flesh, and a favourite on the Japanese longevity island Okinawa, these sweet potatoes are super high in nutrients. Tempeh Naturally cultured from soy, tempeh is a useful source of plant protein.…

SHOULDERS Take a deep breath and move your shoulders away from your ears. Keep taking long deep breaths and relaxing your body. WAIST Lengthen both sides of your waist evenly, keeping your body bent sideways and not backwards or forwards. LEGS Keep both legs straight, grounding into the outer edge of your back foot, and rotating your right leg from the hip. TRIANGLE POSE BENEFITS Stimulates your digestive system while stretching your legs, hips, shoulders, chest and spine. Strengthens your legs, knees, ankles, abs and back. HOW TO DO IT • Step or jump your feet wide apart. • Turn your right foot out to 90o , and your left foot slightly inwards. Align your right heel with your left instep. • Lift your arms to shoulder height, parallel to…

Made up of 100 moveable parts, including 26 bones and 20 muscles, our feet are one of the hardest-working parts of our body. And when you run, you’re pushing them even harder. As you pound the ground, you’re increasing the force going through your feet to between three and five times your weight, depending largely on what speed you’re running at and your style. And, with the average runner taking 800-1,000 strides per mile (1.6km), your foot will hit the ground 5,000 times during a five-mile (8km) run. For a 68kg runner, each heel strike is generating about 272kg of pressure. That’s a total of 1,300 tonnes by the end of the run! Which is why we’ve enlisted two podiatrists to share the foot care tips you need to ensure…

GORE R7 WOMEN PARTIAL GORE-TEX INFINIUM VEST £115; gorewear.com A spring must-have, this ultralight gilet is windproof, highly breathable and water resistant, with a zipped back pocket, 360° reflectivity and plenty of stretch. MIZUNO WAVE RIDER 22 RUNNING SHOES £125; sportsshoes.com The Wave Rider is Mizuno’s most popular running shoe, and this latest version boasts softer cushioning at the heel and an engineered mesh upper to keep you comfy and cool. PEAK PERFORMANCE FREEMONT SHORTS £70; peakperformance.com These breathable, wicking, lightweight shorts are super comfy and feature reflective print, a back pocket and non-chafing seams.…

1. HOW DO YOU LIKE TO KEEP FIT? ‘Walking has definitely been good for my health, but I think you need to do it in combination with other things. Aside from my big adventures in the countryside, I walk around various London parks twice a week, and also do yoga, gym sessions and play tennis outdoors. When we’re younger, I think we tend to take our health and fitness for granted, but having three young children has been a fantastic motivator for me, and I now make a conscious effort in my older years to keep fit and strong so I can pick up my kids, run with them and roll around in the leaves when they want to.’ 2. WHAT DO YOU LOVE ABOUT BEING IN THE GREAT OUTDOORS?…

This month, Kate wins a limited edition Osprey Tempest 20 backpack, worth £90. This year, the company celebrates 25 years of making women’s specific packs designed for a range of pursuits, from hiking and biking, to travel and backpacking, to ensure comfort and support whatever your activity. The Tempest 20 features an AirScape mesh-covered accordion foam back panel with an ergonomically shaped hip belt, harness and yoke for comfort and performance. It also has adjustable torso length, zipped panel access and a trekking pole attachment. Find out more at ospreyeurope.com.…

‘The first thing I do after waking at 6am is some mindfulness, either a sitting meditation or a body scan for around 20-30 minutes, and then I’ll set my intention for the day – something simple like smiling more or really listening to others. After that I’ll drink some water with lemon, do some stretching and have a green smoothie before heading out to work. My days can be pretty long, teaching mindfulness to children in schools by day and leading classes for adults several evenings a week, as well as giving talks and running workshops at conferences, expos, art centres and wellness festivals on weekends. The challenge is staying on top of it all, but I call on mindfulness throughout my day to keep me calm and supported.’ BECOMING…

Leon Jason, Fight City coach; fightcitygym.co.uk ‘Hold a dumbbell in one hand and do the bottom half of a biceps curl for the first seven reps, the top half for the next seven, then the full range for the final seven reps. Stand with a dumbbell in each hand and your arms straight above your shoulders, knuckles pointing sideways. Slowly bend your elbows to bring the weights back down to your shoulders, then extend your arms to work the triceps. Increase the weight and decrease the reps for each set of these exercises.ʼ…

Change your ‘passive foot’ to an ‘active foot’. Pay attention to all the different parts of your foot and peel it off the ground in segments; this will open up your ankle, too. Lift your hips to naturally lengthen and connect your muscle groups. Keep your neck long and straight to loosen your shoulder joints and enable your spine to relax and rotate. Move your arms in a ‘pendulum’ style. Each arm should move smoothly forward and back, with a slight bend at the elbow. To sign up to Walk All Over Cancer, go to cruk.org/walkallover. For more information about Living Streets’ National Walking Month, visit livingstreets.org.uk.…

SOUND BITE ‘A green juice a day keeps the doctor away. My favourite blend is kale, lemon, ginger, beets, apple and parsley!’ Ashley Graham, American model PROTECT YOUR TEETH Thinking about oral health? A review commissioned by the World Health Organization suggests carbohydrates that aren’t sweet-tasting can contribute to tooth decay. The conclusion, from the review of 33 studies, was that fast-releasing refined carbs such as white bread, rice or pasta release sugar after being acted on by enzymes in saliva in the mouth. This released sugar then bathes the teeth, increasing the risk of dental decay and gum inflammation. By comparison, slower-releasing whole grain carbs including quinoa, oats and brown rice don’t break down to sugar so readily into the mouth, helping protect against tooth decay and periodontal disease.…

DITCH MSG TO BEAT PAIN If you suffer with chronic pain, recent evidence suggests it’s a good idea to go easy on the MSG (monosodium glutamate). Scientists at American University in Washington DC found that pain sufferers who eliminated sources of MSG from their diet saw a 30 per cent reduction in pain symptoms in just two weeks. ‘MSG can cause damage that triggers joint aches, migraines and muscle soreness’ Glutamate is a neurotransmitter and, according to the researchers, MSG has a stimulating effect on nerve cells which, in those who are vulnerable, can cause damage that triggers joint aches, migraines and muscle soreness. MSG used to be mainly associated with Chinese meals but is actually not used in them much these days (though it’s still worth checking if you…

BREAKFAST ‘I’m a believer in overnight intermittent fasting, so I often won’t have breakfast until 10 or 11am. It usually contains plenty of protein – I’m a big egg-lover – and I often mix in sweet cherry tomatoes. Once a week, I’ll roast a load of fruit to make a compote and add this to my yoghurt and granola if I fancy a little sweetness.’ STAPLES ‘The most important thing is my collection of herbs and spices. I use them in everything. Black pepper and LoSalt (a heart-healthy, reduced-sodium alternative salt) are always next to my cooker.’ LUNCH ‘I make my own lunch and take it with me if I’m out and about. I’ll have a tuna salad with butter beans, or I love potato salad with olives or homemade…

Q What is the best way to balance my hormones? All women experience hormone fluctuations, but the number of women with hormone imbalances is on the rise. A holistic approach can balance hormones effectively. Eat real food: choose local, seasonal, preferably organic, minimally packaged/processed and freshly prepared. Your gut is crucial to hormone health, so eat fermented foods (kefir, sauerkraut, yoghurt, miso) and fibre, and drink water to support gut flora and bowel movements. High-fibre foods: eat more organic vegetables, fruit, chia and flax seeds and whole rolled oats. Detox your world: try to avoid xenoestrogens (synthetic hormones in food packaging, skincare, personal care and cleaning products). Destress: love your liver and your adrenals – avoid alcohol, caffeine and stress, reduce screen time, walk in nature, practise sleep hygiene…

CELEBRITY MUST-HAVE ‘Trilogy’s Rosehip Oil is a skin-smoothing hero. I like to add few drops after cleansing in the evening and before my moisturiser come morning.’ Cara Delevingne EXPERT TIP ‘Swimming pools have a pH of 10. Changing the pH of the skin disrupts your skin barrier. Try vitamin C serum Dermaquest C Infusion (£79 for 29.6ml; dermaquestinc.co. uk).’DR JUSTINE HEXTALL, DERMATOLOGIST, THE HARLEY MEDICAL GROUP…

BAKED BROCCOLI AND CAULIFLOWER STEAKS Serves 4 ◆ 2 tbsp extra virgin olive oil ◆ 3 garlic cloves ◆ 2 tbsp lemon juice ◆ 1 tsp cumin seeds ◆ 1 tsp ground coriander ◆ 1 tsp garam masala ◆ ½ tsp ground turmeric ◆ 2 tbsp nutritional yeast flakes ◆ Sea salt and freshly ground black pepper, to taste ◆ 1 small head cauliflower, cut into 4 slices ◆ 1 head broccoli, cut into 4 thick slices ◆ Sheep’s yoghurt dip with pomegranate (see below), to serve ◆ small handful coriander leaves, to serve 1| Preheat the oven to 200°C/gas mark 6 and line a baking tray with baking paper. 2| In a small bowl, combine the olive oil, garlic, lemon juice, cumin seeds, ground coriander, garam masala, turmeric, yeast…

H&F writer Susie Crane tries a deep bodywork therapy What? Rolfing, £90 for 60 minutes Where? Breathe at the Columbo Centre Waterloo, London, SE1 8DP ‘Are your muscles tight from overtraining? Are you suffering neck pain from working at a desk? If you need something deeper than massage, it’s well worth trying Rolfing. An advanced form of myofscial release bodywork, it uses hands-on manipulation and movement “reeducation” to balance the body’s fascia or connective tissue. ‘After taking a medical history, including my activities and sporting injuries, the therapist – an advanced rolfer – asked me to stand in front of him so he could examine my alignment from every angle. I knew I had imbalances to my left and right side – probably from using a computer mouse. But he…

• Long, thin pasta  Examples: spaghetti, linguine, vermicelli Best with: tomato, oil, creamy sauces, seafood, sauces that are not too chunky, pesto • Small shapes and tubes  Examples: acini di pepe, ditalini, broken capelli d’angelo Best in: soups, casseroles, stews, salads • Curly, twisted, odd shapes  Examples: fusilli, farfalle, orecchiette, conchiglie Best with: pesto, chunky meats or veggies • Tubular, long, broad pasta  Examples: penne, rigatoni, ziti, bucatini, pappardelle, tagliatelle Best with: ragù, chunky meat or vegetable sauces, creamy sauces…

COZY PULLOVER £52; omandah.com ‘True to its name, this slouchy, wide-necked sweatshirt is cosy and comfortable, great to grab as you run to and from class or just to wear every day. It comes in five colourways, each in a marl-effect cotton. The brand’s USP is the fun, inspiring slogans that adorn each garment, such as, “The moon made me do it”. The material is a polyester/cotton/rayon mix so not really a technical fitness fabric, but you’d probably only wear this for the warm-up or cool-down. I’d describe it more as casualwear than activewear – although the rest of the range is worth checking out for its leggings and vests. The sizing is pretty small so if you want this to have that roomy, casual fit I’d recommend going up…

Heel pain What it might be: Plantar fasciitis Causes: The band of tissue that connects from the Achilles tendon to the underside of the foot contracts when relaxing. Pain is felt when weight is put on the contracted tissue – caused by standing for an excessive time, long-distance running, being overweight or by tight calf muscles. Foot pain clinic: Do calf stretches, wear supportive footwear and don’t walk in bare feet. If you have heel pain, wear footwear that raises the height of your heel by 1cm until the pain subsides, or pop a heel cup into your shoe. Avoid long walks or high-impact exercise until you recover. If it persists, see a podiatrist. Ball of foot pain What it might be: Metatarsalgia Causes: This is pain where…

‘I was never a runner as a kid. I grew up on a farm and was into horses and messing about outdoors, but I never liked formal sports at school. I started running 20 years ago when I was at uni in London. I was much bigger than I am now and I went to see a friend run a marathon. As I stood on the side holding a pint of lager and a burger, I saw people running who were all ages, shapes and sizes, and dressed up as rhinos and stuff, and I vowed to do it the following year. I did do it (I was aged 21), but I was woefully unprepared. After that, I got quite a bad injury, so didn’t do much more running. ‘I…