Innholdsfortegnelse for September 2021 i Lose Weight Feel Great

Pep & Lekker Seed Snacks is a five-strong family of highly nutritious, vegan snacks that bristle with full-bodied flavours and healthy convictions. Made in small, lightly baked batches, at a specialist artisanal bakery in Dorset, Seed Snacks is a range of magnificently moreish gluten-free, vegan snacks that support good gut health (high in fibre) while keeping clear of all 14 allergens. This range shouts honest, wholesome ingredients, free-from refined sugar, needless fillers and ‘synthetic nasties that’s brimming with enviable Omega 3s while remaining low in carbs and natural sugars. Each moreish snack comes in unashamedly vibrant and recyclable me-time pouches. Available in the following flavours: Fennel & Chia, Apple & Cinnamon, Cacao & Coconut, Rosemary & Hemp, and Cumin & Linseed.…

Recipes courtesy of 44 Foods, the UK’s fairest food delivery service. 44foods.com Turbot with strawberry salad INGREDIENTS 1 whole turbot1 fennel bulb, sliced1 orange, sliced100ml rosé wine2 tbsp olive oil2 tsp sea salt flakes FOR THE STRAWBERRY SALAD 1 punnet of British strawberries, sliced1 tsp caster sugar2 tbsp balsamic vinegar1 tbsp chervil, chopped1 tbsp chives, choppedPinch of sea salt and black pepper METHOD 1. Preheat the oven to 180°C. Lay the sliced fennel and orange slices on a roasting tray, and pour the rosé over. Lay the turbot on top, drizzle with oil and season generously with sea salt. 2. Roast for 30 to 35 minutes in the oven until the fish is cooked down to the bone and the skin is crispy. Baste in the juice from the tray…

Berry smoothie bowl INGREDIENTS 100ml unsweetened almond milk100g plain reduced fat soya yogurt100g raspberries40g blueberries1 tbsp porridge oats2 tsp muesli1 tsp flaked almonds½ tsp chia seeds METHOD 1. Place the berries, milk, porridge oats and yoghurt into a blender and blitz until smooth then pour into a bowl. 2. Sprinkle over the chia seeds, muesli, and sliced almonds and top with a couple of extra berries (optional) serve straight away Coconut and chia seed dessert with mixed berries INGREDIENTS 150ml Alpro coconut milk50g mixed fresh berries1 ½ tbsp of chia seedsDash of vanilla essence METHOD 1. Mix the coconut milk, vanilla essence, and chia seeds together and pour into a tumbler. Leave to thicken for 1-2 hours in the fridge or, for better results, overnight. 2. Just before serving top…

Chicken kebabs INGREDIENTS 300g chicken breast1 red pepper1 green pepper1 red onion8 button mushrooms8 cherry tomatoes1 courgette1 corn on the cobSalt and pepper METHOD 1. Soak eight wooden kebab sticks in water while you prepare your meat and vegetables. 2. Cut the chicken into cubes around 2cm in size. Season with salt and pepper. 3. Slice the courgette, corn on the cob, red onion and peppers. Leave the mushrooms and tomatoes whole as they’ll already be the right size. 4. Thread the chicken and the vegetables onto the skewers. 5. Cook your skewers on the grill, turning occasionally, until the chicken is cooked through. Usually 20 minutes. These make a great addition to barbecues, too! Try this! For added flavour, add seasonings to your chicken before making up the skewers.…

Functional and intuitive fitness pioneers P.Volve recently launched a women’s wellness program ‘powered by periods’. The Phase & Function program combines knowledge from professionals to synch the best nutrition and exercises to your hormonal stages. This includes an extensive exercise library with strength, stretching, cardio, sculpting, quick fitness, mat-based, and equipment-free options. The four phases of your cycle – menstrual, follicular, ovulatory and luteal – vary for all of us in terms of date and length, plus emotional and physical changes. Simply log your cycle data and P.volve experts will provide personal meal, mindful and movement plans devised to help you understand your body and control symptoms – see app.pvolve.com.…

When you were a child, the summer was dedicated to fun. Whether it was balmy evenings corralling the neighbourhood kids into a game of rounders, or tracing out a garden hopscotch course, little did you know you were getting fit without effort. The good news is, it’s easy to recapture this sense of fun, while toning up your whole body. For best results, involve others, as an American study found that those who exercised in a group had more fun – even more so when outdoors! Whether it’s playing games on a family picnic, throwing a Frisbee on the beach, or just playing in the garden with the kids in your life, there are lots of ways to recapture that ‘school holidays’ spirit. Plus, recalling a positive exercise experience makes…

‘Hill work engages different muscles in your legs, including your quadriceps at the front of your thighs. It also burns more calories and increases the intensity of your workout,’ says Emily. There are a few tips to try when tackling hills. ‘Firstly, shorten your steps when walking uphill, as this will make it easier to lift your body up the incline. As your steps are shorter, you won’t be covering as much ground so try to increase or at least maintain your speed. Finally, lean slightly into the hill. Only slightly though, too much and you’ll lose your balance and keep your torso over your hips.’…

Families who reduce their calories will be rewarded by a new government scheme set to launch in January 2022. The pilot scheme will allow people to scan in their weekly shop and track their activity levels, most likely through an app. This will monitor family supermarket spending and offer rewards for those who buy more fruits and vegetables and reduce their overall calorie intake. Increased exercise, by taking part in organised events or walking to school, will also be factored in. Rewards will come in the form of ‘loyalty points’, which can be accumulated on the app and exchanged for incentives such as discounts and free tickets. Details of this scheme were first revealed by The Telegraph, and documents are being studied by a number of companies, charities and other…

1 Plan your meals Hearing the phrase ‘meal planning’ instantly conjures up the image of rows and rows of the same bland and boring meals pre-prepared in tupperware for the week ahead. It really doesn’t have to be this way! Taking 10 minutes each morning to plan what you will eat that day is the reality of meal planning. Use an app, such as MyFitnessPal to decide on your day of food, prepare what you need, and stick to it. You will be able to schedule a day of nourishing, well-balanced meals that fit within your calorie goal, fill you up, and leave you full of energy. 2 Level up your evenings If your evening routine involves watching the television, try ditching Netflix in favour of an after-dinner walk. You…

Have you ever woken up feeling like you just can’t be bothered and, for some reason, you really struggle to take action and get stuff done? If so, worry not, you aren’t alone. Almost all of us suffer with procrastination at some point but the good news is that I am going to share three strategies that can help you lock up procrastination for good. Whether you have a summer BBQ to go to and you find yourself thinking: ‘I’ll just get back to my healthy eating tomorrow,’ or you’re on holiday and find yourself feeling a little too lethargic to go for run, here’s how you can create an unstoppable mindset that helps you to take positive action. MIND HACK 1: REDUCE THE STEPS I remember working with someone…

While calories in vs calories out is the strongest fundamentals for fat loss, some people still find that despite exercising more and eating less, their ideal physical aim is still out of reach. In cases like this, detailing a detox plan can promise the solution to their slimming problem. The concept of a ‘detox’ and various ways of ‘detoxing’ have been heard about in the health and fitness sphere for years. While the full process and its potential forms would require a much more detailed explanation, in its simplest form, detoxing refers to the removal of foreign chemicals we’re exposed to every day though air, water, food and possibly medications you might take. When your body detoxes, it’s performing a natural and ongoing process of removing these unwanted toxins before…

INGREDIENTS 50g self raising flour, plus extra for dusting50g plain yoghurt METHOD 1. Combine all ingredients in a mixing bowl and knead the mixture with your hands – get stuck in! 2. If the mixture feels too sticky, add a little more flour. If it feels to dry, add a little more yoghurt or a splash of water. You should have a soft ball of dough. 3. Dust a little flour onto your clean worktop and roll out the dough with a rolling pin. Picking the dough up and turning it every now and then will ensure it hasn’t stuck. It doesn’t have to be a perfect circle! 4. Heat a frying pan with a little spray oil. Cook the flatbread for around two minutes on each side, serve immediately.…

1 Schedule your workouts in your diary Do this for each week like you would schedule in a dentist appointment. Don’t leave it to chance and think ‘I’ll go when I feel like it or when I have time’. Having your workouts in your diary makes you more likely to do them and if you tell friends too, this will also make you more accountable. 2 Write down the exercises you’ll do It might sound a bit OTT, but there is logic to this! If you write down which specific exercises you will do each session, before you get there, you’ve got a plan to follow and in the long term, this can save you time and help you be more productive. Also, it means you can track your progress…

After completing some faster walks in week two, week three focuses on building your leg strength. Monday: Rest day Everyday walking only, no specific distance or intensity. Tuesday: Walk 1 Head out for a 30-minute brisk walk on tough, hilly terrain. This is your chance to really test yourself by going off-road into the countryside and putting your fitness to the test. Aim for a speed of around 6.5kph. The trickier terrain will start to work more muscles in your legs. Wednesday: Walk 2 Today is a bit different. Find a stepped area, such as a car park, park, or using a stepper in the gym or stairs at home and try some interval training. Alter your speed up and down the steps, always aiming to go faster up the…

This week is about getting out there on some longer walks and reaping the rewards of all the hard work you have done over the previous three weeks. Monday: Rest day Everyday walking only, no specific distance or intensity. Tuesday: Walk 1 Aim to do two hours of continuous walking at around 5kph today. Undulating terrain would be preferable, but flat is fine if you want to take it steady. If you are introducing a weight in the form of a backpack of supplies now your walks are getting longer, remember to maintain a good posture (as described in ‘Week 1’) and slow your pace slightly to roughly 4kph, to allow for the extra weight you’re carrying. Wednesday: Rest day Everyday walking only, no specific distance or intensity. Thursday: Walk…

Nooj is the UK’s first-to-market nut milk concentrate, available in almond or cashew. This offers a creamy, eagerly anticipated wholesome alternative to all those pale, translucent plant milks made from only the lightest trace of nuts (2-5% nuts) and a lot of needlessly shipped around water…. Nooj (£3.50 a 150g pouch) is a dairy-free, planet-friendly treat from founders who understand that consumers are on the lookout for versatile brands with an ethical mindset. It is ideally suited for baking, cooking, drinks, smoothies and shakes. Every 150g pouch contains over 65% nuts and makes broadly speaking 1.5L, although this will depend what ‘nut strength’ suits you!… Available from October in Sainsbury’s.…

Chilling out with a drink this summer will mean more flavour but less guilt as SOHO – the low-sugar, fizz-free drink in 100% recyclable cans – has arrived in Sainsbury’s stores and online. With no more than 50 calories per can, SOHO already has a huge cult following in the UK’s restaurant, bar and club scene. Vegan-certified as well as preservative and gluten-free, these unique and contemporary drinks can now be enjoyed by everyone, at home. These bold and eye-catching SOHO drinks will be priced at £1.49 per can and available in three mouth-watering, multi-award-winning flavours - cucumber, mint, lemon and lime; blood orange, raspberry and ginger; apple, honey and lemon. Perfect if you’re looking to add a little flavour to your summer beverage repertoire without the extra calories!…

No party or picnic is complete without an array of colourful salads. And the good news is, many cold dishes can boost gut health and keep you trim. It’s all thanks to resistant starch. When carbohydrates such as potatoes, rice, pasta, and beans are cooked then left to cool, chemical bonds between the starch molecules change. This turns them from digestible starch into what’s called resistant starch. ‘Resistant starch cannot be digested in your small intestine and is consequently classified as a type of fibre, meaning digestive enzymes can no longer break down the starch,’ says nutritionist Angela Dowden. Great for gut health This transformation has beneficial effects on the wellbeing of your gut. ‘A main benefit is that the undigested fibres pass into your bowel, where friendly bacteria use…

How many times have you heard someone – oftentimes younger and more slender – dismiss others who mention they just can’t shift their stubborn weight? Alongside a plethora of social media posts and advertisements, we’re told it’s easy to lose weight: simply cut out treats, eat more veg, walk or cycle instead of using the car, or try the latest wonder product or fitness fad. In reality, it’s sometimes not as simple as upping exercise and cutting calories. Many things could make it tough to get trim – such as toxins stored in fat cells (see page 31). Here, we’re going to look at how food sensitivities or intolerances could be sabotaging even the best laid weight-loss plans. According to research by the British Nutrition Foundation, up to 30% of…

• Drink water – aim for 2-3 litres a day, and from non-plastic bottles • Use an infrared sauna – doing this once a week helps your body sweat out toxins • Take regular exercise to keep your joints and blood moving, and your muscle and fat cells guessing • Switch to chemical-free washing powders and toiletries • Eat cruciferous vegetables – broccoli, bok choy, turnips, radish and cauliflower help support your liver and detoxification pathways • Add coriander to meals – this herb supports your body in removing heavy metals • Drink dandelion tea – this is another way to support your liver • Take liver-supportive supplements such as glutathione, cysteine, selenium, glycine, calcium d-glucarate, liposomal vitamin C • Look to reduce or avoid alcohol, sugar, soft drinks, and…

• Include protein in every meal, this not only helps with muscle growth but helps you to feel fuller for longer too • Buy a heart rate monitor and watch how your body is doing when you exercise. If you’re not in a high heart rate you’re wasting time • Swap white carbs for wholegrains – for example white bread for brown, and white rice for brown • Drink lots of water – ideally two litres per day • Don’t weigh yourself – I judge it by how my body and clothes feel. Muscle weighs more than fat so if you’re embarking on a new exercise regime you could become disheartened if the scales were going up when in fact you are losing fat and gaining muscle.…

Self-care, mindfulness, and well-being are all extremely important for our mental and overall health. However, during the summer months it can often feel like a struggle trying to fit everything in between work, socialising, and family responsibilities. When we think about self-care, people often envisagebubble baths and face masks. It can be those things, but it holds a variety of other meanings. To me, it’s about making time for myself and the things I need to live a healthy, happy, and balanced life, such as meditation, exercise, reading and good nutrition. I’m a big advocate of self-care, especially being a first-time mum, it is so important for me to have time to myself whether daily or on a weekly basis. I have found ways of implementing a self-care and mindfulness…

INGREDIENTS 500g bunch beetroot, peeled and leaves trimmed2 tbsp olive oil35g pecans200g freekeh, well-rinsed1 tsp cumin seeds, roughly crushed1 tsp clear honey1 tbsp cider vinegar2 Waitrose & Partners Yellow FleshNectarines, halved, stoned and thinly sliced½ x 110g bag baby leaf salad150g pack Essential French Goat’s Cheese, crumbled METHOD 1. Preheat the oven to 200°C, gas mark 6, and line a baking tray with parchment. Cut the beetroot into wedges (about 2cm at their thickest edge), toss in a bowl with 1 tbsp oil, season and spread over the prepared baking tray. Roast for 30 minutes, turning the wedges halfway. Put the pecans on a small baking tray and add to the oven for the first 8 minutes, then remove and set aside to cool. 2. Meanwhile, cook the freekeh according…

Homemade hummus INGREDIENTS 400g tin chickpeas, drained1 clove garlic, crushed1 tbsp tahini3 tbsps lemon juice2 tbsps olive oil 1. Add all ingredients to a food processor and blitz it all together. 2. Make sure all ingredients are combined and the consistency is smooth, you may need to scrape some from the side of the bowl and blitz again. 3. If the hummus seems too dry, add a splash of lemon. Taste and season with salt if required. 4. Transfer to a bowl and serve. Baba ganoush INGREDIENTS 3 aubergines3 cloves garlic, crushed3 tbsp tahini3 tbsp olive oil3 tbsp lemon juice METHOD 1. Prick the skin of aubergines with a fork and place under the grill for 15-20 minutes. The skin will blacken but the flesh inside will be soft when…

After such a long period of postponed gym openings, closed fitness classes, abandoned adventures and cancelled commutes, active living felt very much in limbo. The silver lining to this, is many of us instinctually sought simpler ways to stay active – after the initial appeal of sofa life wore off, that is. A recent survey from Statista showed that almost a third of British women started walking even more in 2020-21, the number of women participating in outdoor swimming surged by 65%, and by this time last year, downloads of the NHS Couch to 5k were up a whopping 92% compared to 2019. This rediscovered freedom tempts us to go gung-ho into a full-on regime, which risks injury, or realising your fitness status isn’t quite up to scratch, which is…

If your jeans are feeling the squeeze right now and you’d like to get fitter, why not take up something easy, free, and brilliant for your brain and body. The benefits of walking are well known – improved cardio fitness, stronger bones and a clearer mind to name but a few. While the current warmer weather makes it more inviting to head outside for a stroll, the benefits of walking apply year-round, especially if you’re not shy of unpredictable weather! ‘Walking in colder temperatures means you’ll burn more calories as your body works to regulate its core temperature,’ says Dr Andrew Murray, sports and exercise researcher, and Merrell UK ambassador (merrell.com/UK). ‘Your heart also has to work harder to pump blood to your extremities and as your body strives to…