Innholdsfortegnelse for March 2019 i Women's Health Australia

They say it takes a village. And this issue’s epic cover shoot is no exception. Six months ago, we had a dream: to shoot the hottest, healthiest (and, without doubt, nicest) couple in the world for the covers of Women’s Health and our brother brand Men’s Health. Little did we know, there was a top-secret project brewing behind the A-list scenes that would make it all possible. So after diary coordination that was practically a military operation, Teams WH and MH found ourselves in the hills outside Byron Bay, at a Moroccan-inspired private home shooting Elsa Pataky and her husband of eight years, Chris Hemsworth, for a world-first global WH/MH collaboration to unveil the couple’s new app, Centr. As you’ll read in our chat with Elsa from page 70, Centr…

BEAT YOGA BUTT Yoga what-now? “Yoga butt is an umbrella term to describe pain in the gluteal (sit bone) region,” explains Sammy Wilson, physio and founder of studio Universal Practice. The culprit: going deeper into a pose than your body’s stabilising muscles can handle. Your moves: make sure the alignment of your pelvis is correct and explore depth with caution, says Prowse. Check your form with your instructor and see a physio about pain. Namaste. Kettlebell ➜ It’s easy to use in a HIIT workout, since you can quickly transition from one exercise (such as a row) to another (say, a raise). ➜ The design allows for explosive movements, such as the KB swing, which helps torch kilojoules fast as your heart rate increases. ➜ Performing a Kettlebell circuit three…

You know how it goes. Many people crank up their core workouts looking for a flatter, more toned tummy (nothing wrong with vanity mojo). But if getting visible abs is your only focus when it comes to training – and you’re doing a million sit-ups – turns out your plan might backfire. “The core isn’t one muscle; it’s a bunch of muscles that cover your whole trunk, connecting your hips, spine, neck and shoulders,” says performance coach Brett Klika. “The rectus abdominis, or ‘six-pack’ muscles, are only part of it.” The issue with our crunch obsession? Super-targeted ab exercises leave a lot of your core out of the picture. There are also nonaesthetic reasons to boost core strength. “Some of the strongest people in the world don’t have six-packs, and…

Hint: it’s not a mystery. If you see someone with visible abs, it doesn’t necessarily mean they’re outworking you at the gym. That chiselled look comes down to diet. “Abs are a novelty, because our bodies are programmed to store fat in that spot to protect our organs,” says Klika. So don’t stress if you’re crushing workouts and haven’t noticed much change (that usually takes eight to 12 weeks with a program that combines exercise and eating). It’s best to track how much more you can lift as you progress and let that shift motivate you. Then focus on diet switches – such as upping your lean protein intake and cutting down on sugar – to reach your ab-mazing goals.…

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Useful stuff to upgrade your every day Ah, hustle. A word so charged, just hearing (or seeing) it probably makes you want to put down this magazine and get shit done. Please don’t. Because, truth is, while a go-go-go approach may seem like the fast track to checking all your professional boxes, you’re only setting yourself up to crash right before the finish line. “Think of your brain as a muscle. For it to function at its best, it needs to have recovery time after a long and demanding workout,” says Earl Miller, a professor of neuroscience. That’s what a long week’s work is: an endurance challenge. Most of us have witnessed how the constant grind hits our health: we wind up sick, retreating from friends and family, or blowing…

Back in 2014, the question du jour was, “Have you listened to Serial yet?” Though podcasts had been around since 2004, the murder-mystery series really turned the world onto this medium of storytelling. Today there are more than 600,000 active shows on Apple Podcasts, with more than 20 million episodes available, spanning 100 languages. How did we become so addicted? Christina Canters, CEO of podcast development and training company podcastservices.com.au , has one theory: “Podcasts feel a bit like eavesdropping on a good conversation.” Sure does. Ready for something fresh that will also level-up your life? Eavesdrop on this lot. FOR: Feeding your spiritual side Oprah’s SuperSoul Conversations In her trademark warm and feel-good style, O interviews some of the great minds of…

Simple ways to rock your fitspo world Well, it’s a most inconvenient truth: our modern lifestyles are rough on the planet, and it shows (been outside lately?). No wonder that sustainability – living in a way that ensures we leave the planet in better shape than when we arrived – is trending. The WWF recently discovered that 53 per cent of Aussies have already switched to environmentally friendly products, viewing plastic pollution as the number-one threat to our oceans. Beauty companies are listening; many are no longer reducing the green convo to whether a product is natural or organic, and they’re paying attention to every single way in which their ingredient sourcing and manufacturing processes affect both you and the earth. “Thanks to globalisation, the world as a whole is…

EMERGENCY TEETH WIPES These handy, textured wipes instantly remove surface build-up on teeth. Red wine, be gone. Sparkling White Smile On The Go Textured Teeth Wipes, $10.95 FUTURISTIC TOOTHBRUSH This electric number features silicone bristles to massage gums and effectively remove plaque. Genius! Foreo Issa 2, $235 PERFECTION TOOTHPASTE Use twice daily to benefit from the blend of stain-dissolving ingredients. Oral-B 3D White Luxe Perfection Toothpaste, $9.49 CHARCOAL MOUTHWASH While the evidence around charcoal for teeth-whitening is shaky, anecdotally it has plenty of fans. This has a minty-cool taste, with coconut oil meant to fight harmful bacteria. 101 Lifestyle Charcoal Mouthwash, $22 AIR FLOSS Special tech combines air and water to reach those tricky-to-clean spaces between your teeth. Philips Sonicare AirFloss Ultra PINK, $189…

Want to do yoga with Elsa then cook with her? Steal Chris’ workouts? Now’s your chance. New app Centr brings you fitness, nutrition and wellbeing content from a squad that’s been handpicked by Chris and Elsa. Yep, these are the pros they know and trust from right around the world. The line-up includes: Hollywood and Thor stuntman Bobby Holland Hanton; Chris’ main trainer Luke Zocchi; Joseph Sakoda, the guy who whips Navy SEALS into shape; pilates pro Sylvia Roberts; trainer Jorge Blanco, who has worked with Meghan Markle; and supermodel PT Michael Olajide Jr. Plus, top foodies such as plant-based guru Simon Hill and celebrity chefs Darren Robertson and Sergio Perera. Talk about star treatment. Sound good? Visit centr.com  for…

STRETCH EVERY AM Even a quick forward fold can help break up collagen in your fascia, allowing more oxygen to hit your muscles and setting you up for better movement. To really reduce tension, hold stretches for at least five minutes. (You’ll be able to deepen the stretch as you start to relax into it.) Or, hit the mat: yin yoga (or ‘fascial yoga’) keeps you in poses for twice as long as other yoga styles. Researchers think static stretching, like these examples, may produce antiinflammatories that help repair tissue. GET INTO DIY MASSAGE Trying to improve fascial health without hands-on techniques is like trying to make avo on toast without bread – it just doesn’t work. Relieving kinks on your own through foam-rolling improves range of motion and slashes…

Breaking up with your dream job is stressful enough without having to worry about money. “Money is a very normal fear when thinking about leaving a job,” says career expert Jo Green. Take care of the financial side first, so you can focus on more fun things (such as what you’ll do post-dream job!). Green suggests: + Working out a budget of how much you need each month to cover your basic needs. + Knowing your expenses – this will help you decide if it’s best to stay in your current role and have money coming in until you are financially ready to act. + Calculating how long your savings would cover you if you decided to take a career break or pay for any study. + Finally, knowing your…

A RIDE YOU CAN RELY ON With an independent background check, full service history and 90 point inspection by Toyota technicians, you can feel assured of both your Toyota Certified Pre-Owned Vehicle’s past, and its future. Visit toyota.com.au/certified CHANGING LIVES SINCE '73 Looking to grow, or for a rewarding career? Nature Care offers a diverse range of courses in natural and alternative health and wellness, with on-campus and on-learning options. Visit naturecare.com.au BESPOKE AND BRILLIANT Belle Couleur is a Melbourne based luxe leather and hide accessories label. Each Belle Couleur item is an original piece with its own unique personality emphasising the raw beauty and detail of the natural hide and leather. Visit bellecouleur.com.au LOOK GOOD, FEEL GOOD All they forgot to tell you about hormones, sexuality and happiness! Beautiful…

Step 1 THE HEART Choose one of these fillers, packed with protein and fibre, as the base of each salad: Chickpeas Lentils Kidney beans Butter beans Quinoa Millet Edamame Buckwheat Step 2 Then build your salad up with elements from each of the following categories: VEG VITAMINS Roasted veg (beetroot, butternut, sweet potato) Broccoli Cauliflower Cabbage Capsicum POWER CRUNCHES Seeds (chia, hemp, sunflower, pumpkin, flax and sesame) Nuts (almonds, cashews, pine nuts, walnuts, pecans, macadamias) LEAFY LOVE Baby spinach Rocket Kale Herbs (coriander, basil, parsley) Butter lettuce STANDARD SALAD SUPPLIES Tomatoes Carrots Cucumber Sugar snap peas Celery CREAMY ADDITIONS Avocado Goat’s cheese Feta GARNISHINGS Pomegranate arils Goji berries Dried cranberries Pickled veg Citrus zest Sultanas Step 3 THE MOST VERSATILE DRESSING The key to making a killer dressing is to…

Work hard for your dreams “Modelling definitely wasn’t always the dream – the plan was to work in a cafe as a waitress. Watching the fashion shows at The Ekka [Royal Queensland Show] almost five years ago was what started the journey. The models on the catwalk looked so happy, confident and were radiating beauty from the inside out. Mum is a huge inspiration and has always said that you can achieve anything if you work hard and never give up.” Exercise should be fun “Before modelling took off, it took a lot of work to become healthier and lose weight, which was necessary with my heart problems [Madeline has three holes in her heart and a leaking mitral valve – she had open-heart surgery in December]. It began with…

BANISH THE YO -YO Your best incentive to find a sustainable, healthy approach to weight loss: according to Korean scientists, constant kilo-shedding and gaining of the yo-yo kind could threaten your life expectancy. Slow and steady wins the race. SOURCE: JOURNAL OF CLINICAL ENDOCRINOLOGY & METABOLISM New Craving Culprit Can’t keep your hands off the office doughnuts? It might not be entirely down to lack of willpower. A La Trobe University study of schoolkids has linked both insulin resistance and obesity to vitamin D deficiency. Chat to your doc about getting your levels of the sunshine vit tested. Now, about those doughnuts... PLEASE EXPLAIN Pipecolic acid betaine A compound found in peeps’ bodies after they ate wholegrain foods. Why the intrigue? It seems to improve how we metabolise glucose. Oat…

Thou Shalt FOCUS ON FULL-BODY EXERCISES And skip targeted ones. A new study found that moves that recruit the delts and glutes (such as the bird dog, below) create more ab activation than crunches. Plus, total-body moves, such as deadlifts, burn more fat, getting you closer to aesthetic changes. PRACTISE “CROCODILE BREATHING” It engages abs more. How to: lie on your belly, hands under your forehead. Keeping your head on hands, inhale through your nose, filling your abdomen (not chest) for five seconds. Hold for one count; exhale for three. Try this while working out, exhaling during the exertion of the move. DO CHEST OPENERS Exercises that work the back and open the front of the body will improve your core strength and posture by firing up your glutes and…

Our love of coffee runs deep: 75 per cent of us have a cup every day, reports market researcher McCrindle, while 27 per cent reckon they can’t get through the day without it. So, rather than cutting back on the brew, we’re on the hunt for ways to optimise it. Skip sugar and add one of these good-for-you splashes... Coconut water If you’re a pre-gym sipper, this combo is for you. Add half a cup of coconut water to your iced coffee for a sweet brew that fuels your sesh. Coconut water replenishes the electrolytes you’ll lose via sweat, says dietitian Wendy Leonard. Collagen powder The protein-based supplement is made from amino acids that mimic the ones found in your hair, skin and joints, says dietitian Rachael DeVaux. Ingesting it…

We aren’t the only ones hosting microorganisms downstairs. Men’s testes contain bacteria that could affect fertility, suggests preliminary research by an Italian team at IRCCS Hospital San Raffaele. Turns out that, compared with fertile men, infertile dudes have a less diverse mix of bugs in their balls. Ageing and inflammation could be culprits, but more research is needed to determine what’s shifting the testicular microbiome in infertile men – and what to do about it.…

There’s nothing quite like a quick scroll through Instagram to fuel your contempt for other people. It’s the evening commute and you’re avoiding eye contact with strangers by staring at your feed, which consists of other people’s cats, babies and dinners. Then you stumble across a perfectly filtered selfie of someone you probably used to work with but can’t quite remember with the caption, “Can’t wait for you guys to check out my new blog post!” Now, answer honestly: what’s your reaction? Because if it’s an eye-roll, roll those eyes over this: while most of us expect corporate brands to advertise, apparently the same can’t be said for individuals like you or me. “Some people are put off by the commodification of self,” says Dr Janelle Ward, a researcher in…

Confession time: We’ve all been guilty of skipping the cleanser after a late night. But the fact is, sleeping in a full face can trap the day’s bacteria, oil and pollutants in your pores. Yep, not ideal. “This generates inflammation and impedes cell turnover, which can appear as pimples, redness or a rough texture – and premature ageing later on,” says dermatologist Rachel Nazarian. Even when you do a pre-sleep clean, your regular foaming face wash won’t entirely erase most make-up formulas (which typically contain oil-like, water-repellent ingredients). “In science, we know like dissolves like, and that applies to make-up removal too,” adds dermatologist Ted Lain. So, you need an oil-based remover to break up make-up before you cleanse. Find your face’s perfect fit right here! IF YOUR SKIN IS……

As Elsa Pataky poses on a balcony overlooking Byron Bay’s rolling hinterland, the sea in the distance barely visible through the hazy afternoon heat, our photoshoot set is suddenly invaded. By a six-year-old. Elsa’s daughter India bundles her for a hug that makes even our seasoned photographer melt. It’s a family affair today, with Elsa’s mum, sister-in-law and cousin (all either visiting from Europe or living in Byron) stopping by to see the 42-year-old Spanish actor do her thing. Her filmmaker brother Cristian Prieto is here to capture footage for a new digital project she’s part of (more on that in a moment). The most obvious person missing? Elsa’s husband – you may have heard of him – Chris Hemsworth. Just a day before, the Avengers star was posing for…

For a decade I’ve struggled with severe backaches, courtesy of a blown L5 disc, but during my first session with the fascia specialist, she told me to lie face-up on the table. “To treat your back, I have to treat your front,” she said. Apparently, fascia functions like a tucked-in top: “When a shirt is too tight at the waist, it pulls at the neck – but we don’t yank at the neck to fix it,” she explained. “We untuck the shirt and reorganise the material.” My issue was extreme tightness in my hip flexors and lower abs. Sitting hours a day with improper posture pulled my pelvis into an anterior tilt, drawing my lumbar spine into an unnatural curve right around my disc injury. Relieving the pain required deep,…

DO 10 REPS OF EACH MOVE BEFORE MOVING ON TO THE NEXT, THEN REPEAT THE WHOLE CIRCUIT. 1 WEIGHTED WALKING SQUAT Follow the steps of the Weighted Walking Squat with Stand (opposite), leaving out the stand. 2 KETTLEBELL SWING (a) Let the Kettlebell swing between your legs, then use your hips to drive it up to shoulder height. (b) As it falls, stand straight until it reaches hip level, then hinge and let it swing between your legs again. 3 REVERSE LUNGE (a) Stand tall, holding a weighted plate in front of your torso. (b) Lunge backwards with your right leg as you press the plate overhead. Then reverse to the starting position. Now swap legs. Easy! 4 BANDED CLAM (a) Lie on your right side with a resistance loop…

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Have you forgotten who you are without your job? As Olympic gold medallist swimmer and Toyota ambassador Libby Trickett shares, this makes it harder to step away... + It will be challenging. “I retired from swimming twice - the first time was in 2009. I had no idea who I was outside of the pool, who I wanted to be or even what I wanted to do. I went through an incredibly dark period of depression for about 10 months and felt that the only way I could find my way out of it was by returning to the pool.” + Learn from the past. “The decision to retire again in 2013 was taken out of my hands. I had a severe wrist injury [and] I realised I wouldn’t be…

THE 16:8 LOWDOWN Intrigued about the health benefits of intermittent fasting but would rather gnaw your own arm off than survive the low-kJ days of the 5:2 diet? Allow accredited practising dietitan and nutritionist Jaime Rose Chambers (above) to introduce you to the new, easy and 100 per cent foodie-friendly version. “Part-day fasting - otherwise known as time-restricted feeding or 16:8 - is generally the most sustainable method of intermittent fasting,” Chambers explains. “Simply put, you fast for a certain number of hours (eg, 16) each day, then follow your normal diet for the balance (ie, eight hours). It’s popular because there’s no need to count [kilojoules], watch portion sizes, feel deprived or miss out on social occasions.” How it works in real life? Glad you asked. Say you eat…

BOOZE-FREE BEER Raise a glass to Sobah, a company that makes non-alcoholic craft brews infused with lush native ingredients such as finger lime and pepperberry. Crack open a tinnie to score a dose of the beer’s natural probiotics. We’ll cheers to that! COLOUR THERAPY Excuse to invest in those millennial-pink sneakers? Paint company Taubmans worked with leading neuroscientists to explore the impact of colour on emotion. Turns out yellow, orange and pink trigger cheerfulness and excitement. Nice! HEALING SPREAD Meet Meluka honey, deliciously sweet stuff made by bees foraging in melaleuca tea trees. Southern Cross University pros say it’s higher in antioxidants and has sustained antimicrobial activity compared with your regs golden toast topper. NEXT-LEVEL FITNESS Keep an eye out for the XPT, Extreme Performance Training program by surfing icon…

A 10% B 50% C 70% ANSWER: A AND B It’s a cold, hard truth. When a team from Sri Lanka’s College of Chemical Sciences boiled white rice, left it in the fridge for 12 hours, then reheated it, they saw the kilojoule content fall by 10-12 per cent – and predicted this could reach 50 per cent in some rice varieties. A key step? Adding coconut oil (roughly a teaspoon for half a cup of rice) before boiling. This fat – plus the cooling process – alters the rice structure to boost resistant starch, a type not broken down into glucose in the small intestine (hence the lower kJs). Very rice.…

Fresh Scent In need of an instant mood boost? Spritz away! This season, the usually subdued jasmine has been given an update and layered with loud fruits and florals to pack a serious punch. Goldfield & Banks Southern Bloom, $249, features the flower muddled with boronia, vetiver and sandalwood; Burberry Her Eau de Parfum, from $99, weaves in dark berries and amber; while Miu Miu Fleur D’Argent EDP Absolue, from $110, marries the white flower with tuberose and akigalawood. Sweet stuff! BEAUTY HACK! Eyes wide open Struggle applying mascara to all of your lashes or drawing winged liner that’s, well, actually a wing? Consider your day made: the new wave of beauty tools are ergonomic in design, making application easier and speedier – ideal if you’re racing to work from…

1 Deadlift Stand with feet hip-width apart, a heavy dumbbell in front of each foot. Hinge at the waist, keeping spine flat and neck neutral, to lower your torso until you can pick up weights (a). Push through heels and brace core to stand as you lift weights (b). Lower back down for 1 rep. Do three or four sets of 8 to 12 reps. 2 Farmer Carry Hold a heavy dumbbell in each hand and stand with shoulders back. Keeping core tight and posture tall, take 10 steps forward; turn around, take 10 steps back to start, and lower weights. That’s 1 rep. Do three or four sets of 4 reps. 3 Bird Dog In tabletop position (a), raise right arm until parallel with ear, and simultaneously raise left…

...FIRST THING IN THE AM If your brain jolts awake after an AM cuppa, that’s because “caffeine is taking up all of the adenosine receptors in your brain,” says Valakas. “Adenosine, when bound to a receptor, reduces cell activity, which contributes to that sense of fatigue or lethargy. But, when caffeine is in charge, this doesn’t happen.” In other words: coffee is a proven fatigue blocker. ...BEFORE A WORKOUT “Your cup of joe is getting more neurons (or nerves) firing in the brain,” says Valakas. “This is detected by the pituitary gland, which triggers the release of adrenaline. This is why you may experience a faster heart beat, and improved energy as the body releases sugars from the liver into the bloodstream for extra fuel. It also moves blood away…

JULIE OVERBOARD The crew’s ambassador departed in spectacular style, jumping off the back of the boat after it left Sydney Harbour. She was in the water for mere seconds before being picked up. MISSION COMPLETE After etching their names in the history books and drawing worldwide attention to their sustainability cause, the crew was elated. “We had a big hug to celebrate,” Stacey says. FAST FINISH  Wild Oats X and Tassie vessel Alive battled fiercely as they sailed up the River Derwent to Hobart. Just falling short in the end was “a little hard to wear”, Jackson admits.…

Turnips are loaded with vitamin C and fibre. Plus, the hearty root vegie has less than 85 kilojoules per ½ cup. Slice bulbs thinly and roast at high heat to make crunchy, delicious chips. Greek yoghurt keeps you full, thanks to its whopping 20 grams of protein per cup. Top plain, unsweetened yoghurt with fresh fruit for a light and tangy AM treat, or use it as a base with fresh herbs for a creamy dip. Legumes can be swapped in for grains or red meat in any salad. Savoury and satisfying, white beans have nine grams of protein and six grams of fibre per ½ cup. Chickpeas and broad beans also score high. Mushrooms contain selenium, an immune-boosting antioxidant that helps protect cells from damage. They also take less…

Everything in moderation “It’s important to self-promote in moderation,” says Harvey. “Do it too much and you will be perceived as narcissistic.” A recent study* found a link between grandiose narcissism and use of social media for self-promotion. “Swamping your followers will only alienate them,” warns Harvey. “To avoid that, read their engagement and make a judgement call on quantity.” Be proactive If you’d rather tear your skin off than self-promote, there are other ways to get recognition. “Ask for regular self-assessments at work, to have your name included on reports you’ve worked on and emails sent out about what you’ve achieved as a team,” says Davidson. “It’s about assertion rather than bragging, and not just assuming that people will acknowledge you regardless.” Be authentic Want to maximise your Tinder…

After a busy few months, I’m more than ready for a two-day escape. I figure a combo of coastal views and good food will be a winner. My wheels of choice on this road trip? A Mini 3-Door Hatch Convertible, which we pick up at Avalon Airport after a flight from Sydney. I’m hoping the rainy weather improves so we can pop the top (like in Thelma & Louise but minus the off-cliff driving). We hit the road and only an hour later arrive at our first foodie desto: Yield Restaurant at Birregurra Farm Foods & Provedore. This small-town gem features locally sourced meat and seasonal produce, which we sample via their degustation lunch menu. My fave is the melt-in-your-mouth Wagyu beef. Post feed, we stock…

There’s nothing quite like a self-care Sunday: leafing through a new book, stocking up the fridge, maybe even a facial if you’re feeling particularly fancy. But, we’ll take a punt that your teeth and gums don’t factor highly, if at all. Beyond the twice-daily clean and a half-arsed swill of mouthwash – if your gnashers are lucky – we’re not great at prioritising our oral health. And the negative impact of that goes beyond a yellowish tinge blamed on years of sipping cappuccinos. Down in the mouth Only one-in-two Aussies reported visiting the dentist within a 12 month-period, according to an Australian Institute of Health and Welfare report. (Reasons people steer clear? A finder.com.au survey listed cost, fear and laziness as the top three.) Combine that with Victoria University numbers…

“I love horseriding, so that’s my meditation. [For] Chris, surfing is his form of meditation ... just going out in the water [with] nothing that bothers you, no cellphones, no noise. That’s the same for me when I go on the beach with the horse – it’s just nothing else but you and the horse. It’s beautiful. Everyone has to find their own passion. Finding the time is sometimes ... difficult, but ... I feel like we really have to find that time ... to be happy. Those moments are really important.”…

1. Headaches Calling all desk jobbers: a throbbing noggin is often related to cranky fascia in your neck. Here’s why: when your head and shoulders shift forwards instead of staying aligned with your spine, the muscles (and the fascia around them) at the base of your head tighten, while the ones that control your shoulders grow weak. The combo leads to tension headaches. PREVENT IT: Do three sets of 12 seated rows with weights three times a week to open your chest and strengthen scapular muscles. Alignment is key. 2. Limited movement After surgery or a severe injury, your body forms collagen-based scar tissue that can replace healthy fascia. Why that’s a problem: normal tissue fibres have a parallel orientation that makes them flexible, but scar tissue develops in a…

Every week over several months, a new volunteer checks into the metabolic ward of the Pennington Biomedical Research Center in the US. Each stays for 24 days; she or he is fed meals that are meticulously measured so their kilojoule intake is less than what their body burns, guaranteeing weight drops off. Participants begin the study by spending three days locked inside one of Pennington’s ‘metabolic chambers’. Not as sinister as it sounds: Dr Eric Ravussin, the white-coated concierge of these suites, compares them to ‘hotel rooms but with a glass wall and precise sensors’. Here, every breath is measured to assess each volunteer’s metabolic rate. Participants then spend 17 days on a ‘campus’ – where meals and exercise are logged – before returning to the chamber for a final…

Turmeric cauliflower AND MILLET SALAD WITH AVO AND POMEGRANATE ◆ 1 head cauliflower, sliced ◆ 2 tbs coconut oil, melted ◆ Salt and pepper ◆ 2 tsp turmeric ◆ 1 red onion, sliced ◆ 1 cup cooked millet ◆ 2 avocados, chopped ◆ ¼ cup almond slivers, toasted ◆ ¼ cup pomegranate arils (can be replaced with sultanas for a sweeter option) ◆ Large handful coriander leaves DRESSING ◆ 1 tsp honey ◆ 1 tsp mustard ◆ Juice of one lemon ◆ 1 tbs olive oil ◆ Salt and pepper 1. Set your oven to 180˚C. Toss the cauliflower with coconut oil. Season with salt, pepper and turmeric. Roast for 15 mins. 2. Add the red onion to roasting tray and roast for another 15 mins. 3. Remove tray from…

Moroccan yoghurt If your yoghurt intake is limited to granola bowls, you’re missing out. This probiotic-rich dip makes the perfect accompaniment to kebabs, falafels and homemade turkey meatballs. ◆ 150g harissa paste or Moroccan tagine paste ◆ 500g Greek-style natural yoghurt ◆ 3 tbs runny honey ◆ Juice of 2 lemons ◆ Bunch of fresh coriander, roughly chopped ◆ Salt and black pepper 1. Place the harissa or tagine paste in a bowl and add the yoghurt a spoonful at a time, mixing all the goodness as you go. 2. Next add the honey and lemon juice and give the whole lot another mix. 3. Stir in the coriander (reserving a little for the garnish). Look at you, what a pro. 4. Season to taste and sprinkle the remaining coriander…

There are some things you should definitely cut from your life – that beige mush lurking in a Tupperware container at the back of the fridge needs to go – but when it comes to food groups, it all gets a lot murkier. Experts very rarely advise swerving whole groups unless you have a bona fide intolerance or allergy. So, consider this your cut-out-and-keep guide to healthy nutrition choices. Dairy THE HYPE: Milk products have long been vilified for their fat content and the perception that they can cause bloating; plus, the rise of veganism has led to more people than ever ditching dairy. THE REALITY: If you’re avoiding dairy for weight loss, don’t bother. Research points to milk, yoghurt and even cheese as slim-down aids. This is thanks to…