Innholdsfortegnelse for Issue 38 i Women's Fitness Guide

You are what you eat. It's a simple fact. While the occasional treat in moderation should be fine if we eat healthy foods most of the time, eating a constantly bad diet can lead to your skin and teeth ageing prematurely. We all know that sugar can cause dental decay, encouraging bacteria and discolouration of teeth, but it can also damage the skin's collagen. Too much alcohol can age us in various ways. Apart from affecting our quality of sleep, which in itself can prevent the body from repairing well, it can also cause dehydration, leading to dry skin. In addition, it can lead to toxins building up in the liver, which can lead to bad skin, including acne and wrinkles. A good skincare routine will help you look younger…

Editor's tip SIMPLE DIETAR CHANGES can help support healthy oestrogen levels through the intake of phytoestrogens, such as flaxseed, chia and pulses. Eat a serving per day. Also, eat more veg such as broccoli, cabbage, Brussels sprouts and cauliflower, which contain indoles – compounds that help maintain oestrogen balance. Hormone boost Fight ageing by balancing your hormones. Oestrogen and progesterone levels decline as we age. Less oestrogen production makes our skin thinner and less elastic, which leads to more wrinkling. This week, we focus on eating foods to support healthy hormone levels. In addition, stress management and sleeping well is crucial to maintaining healthy hormone levels, so don't forget the importance of relaxation and rest. 12 Look Younger For Longer OUR FAVOURITE RECIPE ROASTED TOFU WITH VEGETABLES INGREDIENTS • 150g…

Tackle Inflammation As we age, our bodies often experience chronic low-level inflammation. This can take a toll on the body, causing infections, allergies and loss of skin quality. Inflammatory foods include red meat, sugar, white flour and some dairy products. Try to avoid these and instead eat more antioxidant-rich foods, curcumin and omega-3 fatty acids. Turmeric. Rich in curcumin, turmeric has anti-inflammatory properties. Add to curries and soups. Pineapple. Contains the enzyme bromelain, which helps fight pain and inflammation. Fresh or frozen, it's great in smoothies or stir-fries. Papaya contains a similar anti-inflammatory enzyme, called papain. 18 Look Younger For Longer OUR FAVOURITE RECIPE FRITTATA WITH SALAD INGREDIENTS • ½ red pepper, chopped • 1 courgette, sliced • 2 eggs, beaten • 1 slice of ham, chopped • Salad PREPARATION Fry…

Strong bones Our levels of protective hormones decline as we get older, which can have an adverse effect on our bone health. Keeping your diet alkaline can help maintain healthy bones, along with exercise and plenty of bone-healthy nutrients – vitamin D, calcium, magnesium, boron, vitamin K, silicon, collagen and zinc are all important. OUR FAVOURITE RECIPE EGG-FRIED RICE INGREDIENTS • ½ red onion, chopped • 2 mushrooms, sliced • ½ red pepper, chopped • 30g cooked rice • 2 eggs, beaten • Tamari soy sauce • Side salad PREPARATION Sauté the onion in a pan with the mushrooms and red pepper. Add the rice and eggs. Stir until cooked. Drizzle with a little tamari soy sauce to serve. Accompany with a side salad. leaves to serve.…

Look younger for longer To burn fat and stay lean, you need to include cardiovascular (CV) exercise in your weekly exercise routine at least three to four times per week. If you're new to CV exercise, or you haven't done anything for a while, it's best to start slowly and build up gradually. If you're using the cardio machines in the gym, try to find one you like and one that feels comfortable. The rower and cross-trainer will work the muscles of the upper and lower body, burning more calories because you're working lots of muscle groups. The stationary bike, on the other hand, only works the muscles of the legs. However, a spin class, where you work hard for intervals of time, will burn a lot of calories –…

Look younger for longer HOW TO HIDE WRINKLESS AROUND THE EYES The skin around the eyes is thin and delicate, making it prone to sensitivity. It is also often the first place we begin to notice fine lines. Treat this area with care. Premature ageing can often be caused by overzealous make-up removal, or by using products that are too aggressive and harsh. We all know that cucumber slices can be refreshing and cooling, especially after a night out, but there are several other natural methods for giving the eyes a boost, too: Aloe vera is packed with antioxidants and amino acids, improving the tone of skin, and helping to prevent crow's feet. Egg whites are also effective at firming the skin under the eyes. Try this method: whip the…

■ Don't have any junk food in the fridge. If you buy those biscuits, cakes or chocolate for a friend, buy them on the way to visit the friend. Having treats in the house will only lead to temptation, especially if you've had a stressful day, as you'll convince yourself that you ‘deserve’ a treat. ■ Plan ahead. Make sure the fridge is stocked with healthy foods, such as fruit and veg. If you end up throwing veg away, consider buying frozen veg instead. ■ Prepare your own food. To avoid eating more sugar, salt or fat than you intend to eat, there's no better solution. That way, you know exactly what's in the food you eat. ■ Don't eat out more than once a week. There are lots of…

Editor's tip TREAT YOURSELF WITH DARK CHOCOLATE. Dark chocolate contains high levels of flavonols, a potent type of antioxidant that can help protect your skin. Look for dark chocolate that's at least 70 per cent cacao. A couple of squares is enough to improve luminosity. Skin glow This week, we focus on including plenty of healthy fats in your diet to nourish your skin, plus lots of antioxidants to protect your body from damage and give your skin a fabulous, healthy glow. OUR FAVOURITE RECIPE PRAWN TACOS INGREDIENTS • 1 tbsp mayonnaise • 100g cooked prawns • 2 corn taco shells • Salad PREPARATION Mix together the mayonnaise with the cooked prawns. Spoon into the corn taco shells and top with salad. Serve with an additional salad.…

Antioxidant protection Our bodies are exposed daily to oxidative damage. When we are exposed to high levels of external toxins, such as alcohol, stress, UV light and chemicals, it adds to the load we have to process – and left unchecked will contribute to the signs of ageing. A diet of colourful, antioxidantrich foods, such as green leafy vegetables, orange fruit and veg, purple berries, cacao nibs and green tea, can help combat this oxidative damage. OUR FAVOURITE RECIPE STUFFED PEPPERS INGREDIENTS • 1 red pepper • 30g cooked rice • 1 tomato, chopped • 2 tsp pesto • 2 tsp Parmesan cheese • Mixed salad PREPARATION Halve the red pepper and deseed. Bake in the oven for 10 minutes. Mix together the cooked rice, tomato, pesto and Parmesan cheese, and…

Editor's tip EAT BITTER FOODS, such as lemon juice, grapefruit and bitter leafy veg (endives, rocket, kale, mustard and dandelion greens). These all help to stimulate digestive secretions, helping you to break down food, and allow for better nutrient absorption. Digestion boost Ahealthy digestive system is central to the antiageing process. When your digestion is poor, your body doesn't absorb nutrients well – skin, hair, nails, muscles and bones become undernourished and you start to look and feel older. To help keep your digestive sytem as healthy as possible, eat plenty of gut-friendly foods – probiotic-rich foods such as yogurt, kefir and sauerkraut. Soluble fibre like flaxseed, oats, chia seeds and leafy veg will all ensure good bowel health, too. OUR FAVOURITE RECIPE GRILLED CHICKEN WITH QUINOA INGREDIENTS • 1…

Look younger for longer We cannot thrive or survive without water. But guzzling pint after pint of the clear stuff can become somewhat repetitive and – dare we say it – a little boring. The good news is there are plenty of other beauty-boosting drinks out there… GREEN TEA Flavoured or plain, hot or iced, green tea is an antioxidant powerhouse, and may help to fight inflammation and the oxidative stress that ultimately leads to premature ageing. Green tea is produced using unfermented tea leaves, which means it contains a higher concentration of plant antioxidants (polyphenols) than other tea varieties. These polyphenols, along with other antioxidants called catechins, may help to protect the skin from UV rays. According to America's University of Maryland Medical Center, two to three cups of…

Look younger for longer The benefits of being physically active are endless. If you exercise regularly, you will have a reduced risk of coronary heart disease and stroke, better muscular strength and flexibility, reduced risk of type 2 diabetes and obesity, improved balance and coordination, and lower levels of stress and anxiety. You will also be more likely to sleep better, which will help you look and feel younger, and you'll be less likely to suffer from depression, as well as having greater self-esteem. Being more physically active can literally add years to your life – and it's never too late to start exercising when you want to reap the benefits. Lifestyle is the main contributing factor of premature death so, put simply, if you exercise, you'll live longer. If…

ANTI-AGEING DIET Editor's tip LOVE CRUCIFEROUS VEGGIES! One of the most nutrient-rich group of vegetables to support cleansing are cruciferous vegetables. Aim for a portion (80g) of broccoli, kale, cabbage, cauliflower, pak choi, spinach or watercress each day. Use raw in salads, lightly steam or blend in smoothies or juice. The kickstart cleanse For week one, the emphasis is on supporting cleasing and detoxification of the body. To achieve youthful-looking skin and stay lean, it's important to support the body's detoxification system. So this week, we include cleansing juices, smoothies and plenty of leafy greens. Another handy tip: start each day with a glass of warm water and a squeeze of lemon juice, to help kick-start your digestion. 10 Look Younger For Longer OUR FAVOURITE RECIPE SEAFOOD KEBABS INGREDIENTS •…

Tackle stress hormones Stress is bad for your health and can alson age you. Cortisol, a stress hormone, can increase belly fat, reduce muscle mass and even promote inflammation. Tackle stress to help turn back the clock. Add maca powder. Maca is an adrenaladaptogen herb, which means it helps the body cope with stress. Try including it daily by adding it to smoothies, porridge or desserts. Increase protein. Protein-rich foods are ideal for healthy ageing. They help to maintain healthy muscle mass, making it easier for you to lose excess weight. Try green tea. It's rich in L-Theanine, which has been shown to improve focus and concentration – ideal for days when you feel stressed. OUR FAVOURITE RECIPE SPICY TURKEY MEATBALLS INGREDIENTS • 125g turkey mince • 1 tsp curry…

Keeping alkaline Every cell in the body works best when the fluid inside it is slightly alkaline. Over time, when we eat too many acid-producing foods, such as meat, coffee, cheese and sugary drinks, our bodies can become too acidic – this can leach calcium and magnesium from our bones, as well as making us more susceptible to the ageing processes. So, this week, we focus on plenty of alkaline-forming foods, such as lemon, leafy greens, fruits and vegetables. Kick-start the day. For a powerful, alkalising start to your day, drink lemon juice in warm water. It helps cleanse and alkalise the body. OUR FAVOURITE RECIPE MACKEREL AND BEETROOT SALAD INGREDIENTS • 2 cooked beetroots, diced • 30g walnuts • Mixed salad greens • Cucumber, diced • 1 smoked mackerel fillet…

Keeping lean We naturally lose muscle mass as we age, which can lead to reduced energy, weight gain and lack of muscle tone. However, with daily exercise and sufficient protein in your diet, you can avoid muscle loss and maintain a healthy, toned body. This doesn't mean you can't enjoy eating carbs as well – just make sure you also include sufficient protein. Aim to include protein at each meal and snack – this will also help you feel satisfied, meaning you will be less tempted to snack on unhealthy options. Eggs are a wonderful source of high-quality protein – they're easy to digest and the body utilises them well. Eggs also contain choline, which our body uses to create acetylcholine – the memory neurotransmitter that helps keep our brain…

I should really do some exercise.’ ‘I feel good afterwards, but when I'm exercising it's such a chore.’ You've probably heard reluctant exercisers use these phrases before. Read them again and you'll see one thing. They both describe negative relationships with exercise. And this is the problem. We all know that we need to be physically active to be healthy and look younger, but many of us simply don't enjoy exercise. In our view, the only way to start and stick to an exercise routine in the long-term is to find something you enjoy – something that is your personal preference, not what you think you should do or what your friends recommend. You may not love it, you may have days when you feel like skipping a workout because…

Look younger for longer Not only can stress make you look visibly older, it can also increase your risk of developing a serious disease. Chronic stress (stress experienced over a prolonged period of time) can increase your risk of cancer, lung disease and even liver disease, if you are using alcohol to help you unwind. Stress can also affect our moods. Neuroscientists at New York University found that even mild stress levels can affect our emotions and make us more likely to fly off the handle. Stress can damage your heart, too. Your heart rate increases when you're stressed, forcing your heart to work harder, and it also increases your blood pressure. Clearly, there are many good reasons to combat stress, but if you can't completely remove it from your…