Innholdsfortegnelse for December 2016 i Women's Health

Unless you’ve been avidly following my Instagram progress (and who hasn’t? Oh you? Then you can find me at @miss_mulloy, thanks very much), you probably don’t know that I am currently in the midst of a body transformation. Yep, even health magazine editors can find themselves in a bit of a rut – so I finally decided to ask for some help, in order to shed the pounds I wanted to lose and reclaim the self-esteem I’d surrendered to stress eating and, basically, sitting a lot. The incredible lot at London’s Third Space gym in Soho (@thirdspacelondon) offered their assistance, and my PT Chiara Pellegrino (@4Fitnessake) has been making me sweat my way to new levels of fitness – and, as clichéd as it sounds, happiness. Now, the reason you…

150 The minutes of exercise per week that can help offset the risk of cancer and heart problems caused by excessive drinking. But that’s not an excuse to cash in those gym hours at the bar. SOURCE: BRITISH JOURNAL OF SPORTS MEDICINE Forget energy bars and protein balls, the best pre-workout snack could be lurking in your veggie drawer. A study in the journal Frontiers in Physiology found that vegetables rich in nitrate – we’re talking spinach, celery and beetroot – could allow you to go at it for longer by helping the body to use less oxygen. Dan Thomson of smoothie bar Supernatural† suggests a tasty way to get your pre-workout boost: juice half a raw beetroot, a handful of spinach, 10g ginger, 1 large kale leaf, 2 carrots…

You pack up work for Christmas and are immediately hit with a sore throat and runny nose. Sod’s law. Well, here’s a cure we can all get behind: jet off to the sun for six days. A study in Translational Psychiatry found a break will bolster your immune system for at least a month after you return. Switching to ‘holiday mode’ triggers genetic changes that reduce stress and reinvigorate your body’s defences. Book one of these and you’ll be set till January: THAILAND Feel the burn: 26°C Get a full wellness reboot at the Kamalaya Koh Samui estate. Banish stress and burnout and get in shape with yoga and personal training. Bliss. GRAN CANARIA Winter warmer: 21°C The variety of spa treatments at the Sheraton Gran Canaria Salobre Golf Resort…

Cocktails at 9am? Acceptable on an all-inclusive holiday (just); not so much in your everyday life (unless you’re hoping to be jobless and living on a park bench this time next week). But now, thanks to yours truly and London juice-bar chain Supernatural, it’s time for the all-day cocktail: quaffable concoction by night, hangover elixir come morning. Mix up your own tonic of choice (bespoke benefits included, thanks very much) – drink half now (we’ll be adding booze but that’s your call) and save half for the morning after, when your liver and gag reflex require a little repair and restoration. Cheers to that. THE Immune BOOSTER Ingredients Makes 600ml ■ 4 apples ■ 1 passion fruit ■ ¼ pineapple ■ Juice ½ lemon Blitz apples, passion fruit and pineapple…

My fitness I know some people get excited about exercise, but I’m not one of them. I never even thought about working out until I had my first child at 23; I wasn’t ready for the physical changes – I suddenly had hips. Luckily, I’ve found a routine that works for my body and mind: a run in Hyde Park most mornings, then Pilates once a week and two Kundalini yoga sessions. Yoga has made me stand taller and I love the way it helps me access my spiritual side. I prefer to wear a 100% cotton fitness kit – but I can’t resist a statement piece from my friend Stella McCartney’s adidas line. If I don’t fancy doing a class, I’ll go for a walk; my favourite route is…

All those hormones running riot in your body can be a dieter’s worst nightmare. The rising and falling levels of those chemical messengers control your appetite, cravings, where your body stores fat and plenty more besides – they’re critical players in whether your diet succeeds or fails. As scientists make cutting-edge discoveries, we’re learning more about how these gremlins operate. And once you understand their natural behaviours, you can make them your allies. Read on. TESTOSTERONE aka MR MOTIVATOR NATIVE HABITAT The ovaries and adrenal glands. BEHAVIOUR IN THE WILD This fiery fella is best known for his tendency to help pump up your muscles, your energy and your sex drive. So when he’s AWOL, your muscles (along with your libido) may atrophy, leading to a sluggish metabolism and, yep,…

I am watching what may well be the internet’s most boring video. And given that the realm of internet videos includes other people’s proposals (no one else cares) and the inside of a dishwasher, that’s a big claim. A blonde woman in wellapplied make-up and blackrimmed glasses is tapping her fingers on a table. Hang on, now she’s scratching them over a towel before folding it. In a moment, she’ll start passing tiny balls of beeswax from one hand to the other so they sound like dry rice being tipped into a saucepan. Throughout it all, she gives a whispered commentary of what she’s doing – though, for the uninitiated, the question of why she’s doing it remains a mystery. Thankfully, I already know why: this is an ASMR (autonomous…

When you’re at the top of your fitness game, hitting a plateau isn’t an option. Just ask Molly Teshuva, founder of Progress Pure: a 12-week online body-sculpting method. Inspiring over 100,000 Instagram followers is all in a day’s work – but what about Molly’s own gains? ‘I used to want to “get fit”, but only when I created quantifiable goals did I find the determination to achieve them,’ she says. Her everyday ally: TomTom’s Spark 3. ‘I do 15-minute bursts of HIIT and use it to measure my heart rate, so I know that I’m pushing myself,’ Molly explains. TomTom Sport’s game-changing tech enables her to train braver, too. ‘I’ve always found distance running challenging – partly because I’ve not been confident enough to set a route and get going.…

I don’t always wake up wanting to train, but I see every session as a small step that will contribute to my bigger goal. I’m 38 now, and I will never give myself an age limit on what I can achieve. Competing in my sport, CrossFit, requires me to have maximum respect for my body. For me, that’s getting the sleep I need for recovery, and fuelling my workouts with proper nutrition. Eating enough protein is important – so is balancing that out with the right amounts of fats and carbs. People want there to be some magic secret to achieving optimal health and fitness, but I tell my clients what I tell myself: eating sensibly might seem boring, but you’ll get incredible results – that last. MY TRAINING ESSENTIAL…

6:30AM I wake up in a hotel room near the airshow where I’m due to perform a solo aerobatic display later today. It’s a huge event – flying in front of 50,000 spectators – but I’m not nervous. I’ve had important days like this before, and I’m in the air for long hours for my day job as a commercial pilot, so I feel quite calm and simply focus on the task in hand. 8:30AM I arrive at the air show early – I don’t want to be late for my pre-flight routine. 9AM The pilots performing in the display gather for a briefing about the day ahead. This helps me focus on the job at hand. 10AM I’m constantly monitoring the weather and adjusting my planned sequence. As a…

FOR THE CURIOUS RUNNER TomTom Runner 3 No time to plan a route? Every time you hit the road, the GPS traces your path so you can always find your way back. FOR KINGS AND QUEENS OF THE GREEN TomTom Golfer 2 Knowledge is key for golfing success. This one flags any trouble spots on the course and lets you analyse your performance post-round. FOR THE SKI BUFF TomTom Adventurer Measuring speed, elevation, ascent and descent, this gadget enables boarders to check their metrics from the chair lift after an exhilarating run. FOR THE TRY-IT-ALL FITSTER TomTom Spark 3 Mixing things up needn’t slow progress. This one measures your success in any workout and stores your 500 favourite workout tunes. FOR THOSE ON A HOT BODY MISSION TomTom Touch Tap…

MEET THE JUDGES KATIE MULLOY Editor of Women’s Health, with an obsession for perfume, mascara and concealer GABRIELA DANIELS Programme director of science at London College of Fashion’s business school JAMIE STEVENS Celebrity hairdresser who’s worked on primetime TV shows and lists Elle Macpherson and Kylie Minogue as clients JO FAIRLEY Leading beauty writer and co-author of Ultimate Natural Beauty Bible DR TERRY LOONG London-based cosmetic doctor specialising in hormone and acne treatments AZZI GLASSER Award-winning master perfumer who has created fragrances for Bella Freud and Agent Provocateur and, this year, launched her own line, The Perfumer’s Story GABRIELA PEACOCK Model-turned-nutritional therapist and founder of GP Nutrition DEBBIE THOMAS Skincare and laser specialist with A-list clients including Jourdan Dunn and Poppy Delevingne RUTH CRILLY Supermodel-turned-beauty vlogger-turned-entrepreneur with her own haircare…

1 GET THE PREP RIGHT AND ACE… CHRISTMAS DINNER Don’t let the big day run away with you – it’s time to take control in the kitchen. You’ll be all set for a feast to remember Pulling off everyone’s favourite meal of the year isn’t a walk in the park. That’s why it’s best to call in the experts – we’ve roped in top chef and author of Season’s Eatings Gizzi Erskine, for her professional pointers. Tear out this page, stick it to your fridge and cook up this feast. Dinner will be served at 3pm. ORDER OF SERVICE Love a timetable? Good, because it’s the only way to avoid a Christmas Day calamity… HOW TO MAKE GRANDMAAPPROVED GRAVY Lumpy or smooth? Gizzi’s fool-proof gravy ‘Your goal is to achieve…

THE EXPERT VERDICT WH nutritionist Eve Kalinik gives her verdict: ‘It’s great that Zanna doesn’t cut out food groups, and listens to her body. The latter means she avoids one of the main pitfalls of snacking: mistaking thirst for hunger. Given the training she does, her protein intake looks to be in the optimum range, but she could up her plant-based sources, such as quinoa, nuts and chickpeas, and have one meat-free day a week to aid digestion and give an extra antioxidant boost with more veg. When she does have meat, it should be organic and grass fed, which is higher in omega-3 fatty acids and has anti-inflammatory properties. She could also rotate peanut butter with other nut butters, such as almond, which has more vitamin E, magnesium and…

Q The big QUESTION... I’m aiming to get pregnant in the New Year – do I need a sober Christmas? Kirsty, Brighton Trying to conceive? Good for you. And what’s more, turns out the odd glass of fizz here and there won’t scupper your chances. Although women are commonly advised to abstain from alcohol while trying to get pregnant, a study in the British Medical Journal found the Government’s recommended weekly limit of 14 units (around 10 small glasses of wine) has no impact on a woman’s fertility at all. Great. But while preparatory sobriety might not be necessary, once you do conceive, the foetus is particularly vulnerable to booze in its first few weeks. ‘Increased alcohol consumption, such as three or four units every day, leads to a higher…

Fluorescent yellow washes you out? Helmet hair cramps your style? Well, cycling to work may be worth the sacrifice because a study by the London School of Hygiene and Tropical Medicine found that you’ll have a lower BMI and less body fat than if you plod in on foot. Cycling (faster than 10mph, come on) burns more calories per mile than walking, and working bursts of exercise into your daily routine will keep you trim in the long term. Too far to cycle? Public transport is the next best thing: get off the bus early or run up the escalator – do squats on the tram – anything but the car. WEIGHT LOSS IS HARD – ACCEPT IT No one said losing weight was going to be easy. You crawl…

If your get-lean goals have resulted in a rather meat-heavy diet, then you may be interested to know that a study in the journal Jama Internal Medicine found that getting your protein quota vegan-style – via say, lentils, legumes and nuts – can help you live longer. Still a committed carnivore? Then console yourself with the fact that, as long as you’re living a healthy lifestyle, your choice of animal protein makes a big difference – ditch red meat for chicken or fish and you’ll have the same lowered risk as your plant-based counterparts. One last nugget: if you’re going vegan on your shake, know that ‘hemp has about 15g less protein per scoop than whey, so you’ll need to double your serving,’ says Krystina Reimer, head of nutrition and…

Who: Rob Hobson You’ll know him as… one of the UK’s foremost nutritionists and co-author of The Detox Kitchen Bible (robhobson.co.uk) ✗ LOVE ME TENDER In the original recipe, the chicken is soaked in a sugary brine, but, by using a succulent breast, you can skip this. You’ll cut time and sugar – 12 hours and 25g to be precise. The added bonus? The lite version swerves the deep fat fryer, opting instead for stir-frying. None of the grease, all the flavour. ✗ IT’S OIL RIGHT Cutting the mayo from the coleslaw is a no-brainer given its high sat-fat content. But the good news is that not all fat is bad for you. The fat in olive oil, for example, is a slimmer’s secret weapon. According to Californian researchers*, monounsaturated…

Scent. It’s personal. What makes you snort for more could leave someone else retching. There’s nothing worse than being on the receiving end of a scented gift so saccharine it makes your teeth itch, or so lavender-heavy it whiffs of old ladies and incontinence pads. In fact, it’s pretty easy to hit the wrong note. ‘Selecting a fragrance for someone can be challenging,’ says leading perfumer Frédéric Malle. ‘It’s an intimate gift.’ Yet, 20% of fragrance sales are made in the 10 days before Christmas*. Think it’s just forgetful husbands and errant sons? Wrong. A report* found that one in four women will give perfume this season. Hoping to get it right? Our crack team of perfumers and psychologists find your trickiest nearest and dearest a fragrance not to be…

6AM I’m in the shower thinking about work and trying to problem-solve in advance. 8:30AM Lessons begin. I love teaching and I don’t get stressed by my job itself or the kids in class – even when they’re behaving badly. Sometimes, it’s the politics of teaching that stress me out; you have to teach something because it’s on the curriculum, but then it might be taken off next year, so you can’t help wondering if you’re wasting your time or, more importantly, that of the students. 10:30AM The bell goes for break time; the next hour or so are my ‘office hours’. I’m house leader, so students can come and ask me questions and talk about things that are bothering them, and it’s also my time to have one-to-ones with…

GUILT FREE INDULGENCE Sugar free, gluten free, all natural ice cream made with probiotics, whole rose petals and a drop of precious rose oil. Have you ever tasted such a luxurious treat? www.coppadellamaga.co.uk 2HEALTHAPP 2HealthApp gives detailed guidance how to initiate a healthy way of eating, living, and thinking, offering recipes, tips and yoga videos. www.2healthapp.com KILLA COFFEE® More than your usual Iced Coffee drink. With 23g of protein, ZERO fat and only 1g of sugar it has only 99 calories per can. It also provides a natural hit of 150mg of caffeine. www.grenade.com DAILY DOSE JUICE Our small team hand press and pour our 100% raw cold pressed juices every week at our Battersea Juicery. www.dailydosejuice.co.uk FED UP WITH THINNING HAIR? Oxford-rooted hair regimen can boost your self-confidence. Use…

If you’re the type to lie in bed wide-eyed and stressing out, there could be one easy cure: chow down a little earlier. Tucking into a big plate of spag bol at a time closer to Gogglebox than EastEnders may be putting your body on high alert for the night, says a study by Dokuz Eylül University in Turkey. That’s because eating a heavy meal less than two hours before dozing off boosts the production of stress hormones and prevents your blood pressure taking its 10% overnight dip. Ideally you should eat before 7pm, but what to do when that’s not an option? Lentil soup is your late-night friend, says nutritionist Rhiannon Lambert*. ‘It’s high in protein and fibre to keep you full without sitting heavily,’ she says. Try Sainsbury’s…

20 The percentage more you can earn if you’re perceived to be well groomed. While we’re not suggesting you slop on more slap, neat nails make you appear instantly polished. Try the nude coat in the Nails Inc Nail Fuel pack (£29). It’s charcoal-enriched to protect against pollution-related stress. SOURCE: UNIVERSITY OF CHICAGO If you dismissed the ‘reverse wash’ hair phenomenon as another vlogger gimmick, then know this: applying conditioner first is a genuine shortcut to silkier locks, say leading hair experts. Conditioning first achieves all the moisturising benefits, while shampooing after washes away the chemical residue that weighs hair down, dries it out and makes it brittle. These next-gen conditioners are the perfect products to get you into the trend, so pick one that suits you. Welcome to the…

If you’ve always feared the beard (hipsterphobia, let’s call it), it could simply mean that you’re not up for anything serious, says a study in the Journal of Evolutionary Biology. Apparently, women find the Brian Blessed look most attractive in long-term partners because it signifies a survivor – a man who can dish out a clubbing to his foes and impregnate you with a glance. These days, our tastes may be more refined, but we still know what we like when it comes to facial fuzz: James McAvoy Newly single and a beard as thick as his accent. We’d gladly offer a shoulder to cry (or anything else) on. Justin Theroux Borderline Jesus beard territory, but with a body like his, who cares? Jen, apparently. Madness. Jeremy Corbyn The shell-suited…

December’s packed schedule (work lunches, boozy trips to Christmas markets, obligatory pillaging of the work do’s free bar) spells bad news for your body – and possibly your brain and, okay, potentially your soul, too. But fear not, with our genius party-proofing guide, you’ll emerge unscathed. We’ve sought out the latest science to get you set, spur you on and speed up that recovery, regardless of what the social whirlwind throws at you. PARTY PREP Health and fitness hacks to get you through the festive fun 1 SQUASH FLU THREATS Your new power breakfast? Move over avo. Your toast topping du jour is butternut squash – just steam it and spread it on gut-friendly sourdough. Thanks to its ridiculously high levels of beta-carotene (which is then converted into vitamin A in…

I WANT TO SHED A STONE BUT… I DON’T LIKE CARDIO VICTORIA STEPHEN, 29, SENIOR PROJECT MANAGER, HEIGHT: 6ft ‘I’ve always found it difficult to stick to a regime because I get so bored with cardio. So all my trainer asked me to do was 12,000 steps a day and the rest of the work was done on a Reformer Pilates bed. It was exhausting but in a way I enjoyed it. Of course, it meant I had to be smart with my nutrition to ensure I was still burning fat – but a high-protein, high-fat, low-carb diet by Krystina Reimer, PT at Lomax, took care of that.’ THE PLAN Five Reformer Pilates sessions with PT Dmitri Tkatchev†, 12-15,000 steps a day and fasted morning workouts. BEFORE Weight: 86.9kg Dress…

WEIGHT TO GO Good fuel Granny Smith apples before a workout keep me going, and I refuel with an omelette. Fit kit Victoria Sport for its fun prints, and Nike for its top-quality trainers. Killer move Battle ropes. It’s the most fun you can have doing cardio. Then I’d never eaten well. Though my parents would feed me healthy dinners, I would secretly binge on fatty, sugary stuff like scones with jam and cream. But my weight really exploded during a stay in hospital when I was 22; I wasn’t even there two weeks, but, when I was discharged, I was 15st 6lbs. I was horrified. Over the next eight years, I tried crash diets and half-hearted bouts of exercise, but when my doctor told me back in January that…

THE TREND THE SILK TRACKSUIT PANTS £25.99, Zara THE SWAP THE JOGGING BOTTOMS Prepare yourself for news: tracksuit bottoms as legitimate fashion statement. These days, though, they’re less ‘hanging around the market on a Saturday’ and more high-end Sporty Spice. Wear this fleece-lined Stella McCartney pair with heels and a metallic jacket to nail the trend. Jacket, £55, River Island • Open-back crop top, £35, Topshop • Joggers, £47.95, adidas Stellasport • Earrings, £290, Dinny Hall at Liberty • Shoes, £29.99, Public Desire THE TREND THE SILK BOMBER £45, Dorothy Perkins THE SWAP THE SPORTS JACKET What do we miss about the 90s? Choosing between Dewberry, Exclamation and Tribe. Oh, and bomber jackets. The latest silk incarnation is a winner, but opt for this sporty version and you’ll get more…

• Double-layer sports bra, £55, Falke• Shorts, £19.95, Gap• Trainers, £129.95, adidas • Panelled body, £20, Topshop• Leather culottes, £199, Marks & Spencer• Lace-up mid-heels, £59, Office From sport… A lightweight, waterproof gilet provides a warm extra layer, plus it’ll keep you well ventilated and give you freedom to move more easily. Style it: • Running in winter, you only need to keep your extremities and core warm, so go sleeveless. But if it’s really nippy, add gloves. Try Nike Vapor Flash. • Opting for more than a sports bra? Try a vest longer than the gilet; it’ll lengthen your silhouette. • If you’re brave enough to get your pins out, go for shorts with a split side seam. They’ll make your legs look longer. Winner. ADRIENNE WEARS… Quilted gilet,…

Your Christmas Day BREAKFAST SMOKED SALMON BIG BREAKFAST ‘It’s easy to avoid crème fraîche and bagels, but sometimes eggs, salmon and tomatoes on their own just don’t cut it. So here’s my Paleo blini adaptation – no longer do you have to suffer food envy,’ says Rigby. cals 371 sat fat 6.3g sugar 2.8g serves 4 INGREDIENTS Coconut oil, for frying ❄ 225g vine cherry tomatoes ❄ 1 large ripe avocado, sliced ❄ 1 lemon, cut into wedges ❄ 250g smoked salmon ❄ Lumpfish caviar, to serve (optional) For the blini batter 60g ground almonds ❄ 40g arrowroot ❄ 1 tsp baking powder ❄ 2 eggs, separated ❄ 200ml hemp milk ❄ 1 tbsp fresh dill, chopped, plus extra to garnish ❄ 1 tbsp fresh parsley, chopped ❄ 1 tbsp…

6AM I wake up. Over the next couple of hours I’ll do Pranayama breathing exercises and go for a walk or run on Hampstead Heath. I’m a country girl at heart and love being outside. 8AM My heart rate will be high here as I’m practising some really intense new Kundalini moves that involve holding positions like planks for a long time. 11AM It’s my first client of the day. I love teaching. It’s not physically demanding for me because I’m mainly adjusting clients in their poses. On the whole, I consider myself a pretty chilled out person. Things have been more stressful recently because I’ve been without an assistant. I want to teach and focus on the creative side of the business – that’s what fulfils me – but,…

A Adanola adanola.com adidas adidas.co.uk Alpha-H alpha-h.com Ananné ananne.co.uk Aveda aveda.co.uk B BareMinerals bareminerals.co.uk Bobbi Brown bobbibrown.co.uk Braun uk.braun.com Brora brora.co.uk Bumble and Bumble bumbleandbumble.co.uk By Terry byterry.com C Chanel chanel.com Clarins clarins.co.uk Clarisonic clarisonic.co.uk Clinique clinique.co.uk Cocoa Cashmere cocoacashmere.com Cycle Chic cyclechic.co.uk D Darphin darphin.co.uk Dior dior.com Dolce & Gabbana dolcegabbana.com Dorothy Perkins dorothyperkins.com Dove dove.com E Elemis elemis.com Elizabeth Arden elizabetharden.co.uk Esin Akan esinakan.com Esthechoc esthechoc.com Exuviance exuviance.co.uk F Falke falke.com Foreo foreo.com Frank Body uk.frankbody.com G Gap gap.co.uk Gillette Venus gillettevenus.co.uk Goldwell Kerasilk goldwell.co.uk H Harrods harrods.com Hobbs hobbs.com J John Frieda johnfrieda.co.uk JW Anderson j-w-anderson.com K Kent kentbrushes.com Kristina Fidelskaya kristinafidelskaya.com L L’Oreal at boots.com Liberty libertylondon.com Lisa Franklin lisafranklin.london LNDR lndr.uk M Max Factor maxfactor.co.uk Marc Jacobs marcjacobs.com Marks & Spencer marksandspencer.com Melvita uk.melvita.com Miss…