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50 Articles

From kale to carrots, cauliflower to potatoes, purple foods are everywhere right now. And it’s no wonder. These superfoods are packed with health-boosting anthocyanins, an antioxidant great for increasing longevity, fighting cancer and brain health. This summer, M&S launched purple Watermelon Radishes (£1.20 for two bunches), a milder option to their usual peppery flavour, which boosted sales of radishes by 8%. Here’s our top picks… VIVID BEETROOT SUPERFOOD LATTE, £4.95, VIVIDMATCHA.COM Contains all the benefits of organic beetroot, perfect for whisking into lattes. PURPLE SPROUTING BROCCOLI SPEARS, £2.50, WAITROSE Packed with vitamins C, A, iron, folic acid, calcium and fibre. We dare you to serve to guests without calling them Britney Spears! SPROUTED GENIUS PURPLE CORN CRACKERS WITH SEA SALT & BLACK PEPPER, £2.99, OCADO Made with sprouted purple corn,…

#Is this the future of workouts?

THERE’S PLENTY OF OTHER WAYS YOU CAN MAKE EXERCISING MORE ECO-FRIENDLY WITH THESE GYM BAG ESSENTIALS… SALT OF THE EARTH PURE AURA MELON & CUCUMBER NATURAL DEODORANT SPRAY (£5.99, HOLLANDANDBARRETT.COM) is 100% natural, which means no nasty chemicals for you or the planet. It leaves an invisible layer of mineral salts on your skin, which inhibits the growth of odourcausing bacteria, without suffocating your skin. Does it work? For day-to-day, yes, but it’s not the best option during a tough, sweaty workout. THE BODY SHOP BANANA SHAMPOO (£6.50, THEBODYSHOP.COM) leaves tresses smelling fresh post-workout, while also leaving you with a warm, fuzzy feeling. How so? It’s crafted using real banana purée from the wonky fruit that supermarkets won’t buy. So, farmers don’t lose money, food isn’t wasted and your hair is nourished.…

#Is this the future of workouts?

YOUR BURNING QUESTIONS – SORTED

Q I’m always ravenous around my period and I think this is derailing my diet. What can I do? A There are no magic answers, but selecting healthy snacks and focusing on high-protein foods will help to fill you up. Have a boiled egg with spinach for breakfast, for example, or opt for a protein-enriched healthier snack. Q Is tinned fish as good for you as fresh fish? A Fresh is always best. Tinned tuna, for example, provides very little of the most beneficial omega-3 fatty acids (DHA and EPA) as these are removed during processing, yet fresh tuna is an excellent source. Some tinned fish is also canned in brine, which provides salt – these are best avoided in my view, especially if you have raised blood pressure.’ 45%…

YOUR BURNING QUESTIONS – SORTED

WHAT YOU HAVE BEEN UP TO THIS MONTH Kelly made this delicious paella, sure to brighten up any mealtime. Packed full of nutrition and it’s totally vegan too! Larissa got out into the crisp fresh air at the Lake District to have a walk and go on an adventure. Perfect for body and mind. Keep it up! Get in touch! Join us on facebook: facebook.com/fitandwellmagazine Follow us on instagram: @fitandwellmagazine Follow us on twitter: @Fitandwellmag Write to us: 161 Marsh Wall, London E14 9AP…

The health-boosting SUNDAY ROAST

TIP To reduce the salt and sugar content add your favourite herbs and spices to enhance the flavour. FIGURE-FRIENDLY CUTS Venison is rich in iron and B vitamins, which help regulate your metabolism. Plus, the fat contains high levels of heart-protecting conjugated linoleic acid. TRY 1 venison loin. Place in roasting tin with 1 chopped onion, 1 leek, a few sticks of celery and 1 carrot. Drizzle with olive oil, season and roast. ANTI-AGEING GRAVY Resveratrol in red wine can protect against age-related mental decline. TRY Adding 1 glass of red to 1pt of beef stock, roasting-tin veg and juices. Bring to the boil, simmer for 1 min and drain through a sieve. MIRACLE OIL Coconut oil contains medium-chain fatty acids, which go straight to your liver, where they’re used…

The health-boosting SUNDAY ROAST

FLAT TUMMY IN 7 DAYS!

LOSE UP TO 3LB A WEEK Our easy flat tum diet saves calories, boosts your metabolism, and takes advantage of foods scientifically proven to burn belly fat. You can expect to lose up to 3lb a week, depending on your age, how active you are and how much you need to lose. Every day, choose one breakfast, lunch and dinner. You also have two snacks – choose one from the list, and the other is your ‘banana snack’. Bananas are a fantastic source of potassium, a mineral that balances your body’s fluid levels and helps prevent bloating. Plus, they’re filling, with natural sugars to beat sweet cravings – what’s not to like? A MATCHA made in heaven Each morning at breakfast, and once as part of your snacks, enjoy a…

FLAT TUMMY IN 7 DAYS!

The truth about COFFEE

THE BIG DEBATE We’re continually bombarded with research on coffee, and caffeine in general, but very rarely is it all one-sided. while scientists from the national institutes of Health in the us reckon six cups of coffee a day could help us live longer, expert reports, published in the journal Sleep, found that just two cups of java a day can leave you struggling to sleep for years – which results in both mental and physical health problems. so, what’s the truth? nutritionist Rob Hobson helps us get to the bottom of this big old coffee confusion. What IS caffeine? A naturally occurring substance (an alkaloid) found in the leaves, seeds and fruits of more than 63 plant species. How much is enough? The EU’s food safety watchdog advises a caffeine…

The truth about COFFEE

Against the odds

‘OXYGEN PUTS ME ON A LEVEL PLAYING FIELD’ Jo Willacy, 46, from Herts, has been taking ballroom dancing lessons for nine years. She has cystic fibrosis ‘When I was younger, CF didn’t affect my ability to exercise. I was very active – gymnastics, cycling, aerobics. But in my early 30s, my lung function deteriorated and I began to struggle. Exercise wasn’t fun so I did less. My hospital insisted exercise was vital to keep my lung function stable. When Strictly hit our TV screens, I loved it and I wondered if I could manage the slower ballroom dances. I wanted to learn with my husband, Gav, as exercise makes me cough – sometimes violently – and I didn’t want to impose that on a stranger. In 2010, we took our…

Against the odds

‘I’m the best version of me’

fit&well exclusive! Katie Piper is a woman who doesn’t do anything by halves. Having rebuilt her life after surviving a horrific acid attack 10 years ago, the 34-year-old’s CV now includes running a charity, The Katie Piper Foundation, writing six bestselling books, presenting numerous TV shows and documentaries – and her latest challenge? Waltzing across the ballroom of the nation’s favourite dance competition, Strictly Come Dancing. That’s all while juggling caring for Belle, four, and 10-month-old Penelope, her daughters with husband Richard Sutton. The star has also lost 2st since Penelope’s birth last December, which is one of the reasons she launched her own diet and fitness guide, the Healthy Happy Mum Plan, with the help of weight-loss guru Terri-Ann Nunns, this year. ‘When I lost the weight, women were asking,…

‘I’m the best version of me’

The moves that helped Katie shift 2st

Best for BUM SHAPING » Glute bridge Lay flat on the floor. Step into a looped resistance band and place it just past your knees. Bring your feet in towards your bum and open your knees so the band is taught. Hands by your side. Thrust hips up and squeeze glutes at the top and then back down. Keep your knees wide open at all times to engage muscles correctly. Aim for 2 sets of 20 reps. Best for STRONG CORE AND LEGS » Side lunge Place a glider under one foot. Push the leg with the glider underneath it away. Hold the side lunge position for a few seconds, but make sure the knee isn’t overshooting the toe on the standing leg. Push up from the heel on the…

The moves that helped Katie shift 2st

270 That’s the number of calories you can burn per hour riding a horse. Don’t worry if these four-legged beasts aren’t your thing, you can still reap the benefits of horse-riding with a new workout, Jockey Fit. This fitness class is set to become HIIT’s ‘mane’ event this autumn (excuse the pun). Created by Great British Racing and professional jockey Tom Marquand, the 30-minute workout, which can be done at home, is a circuit which consists of five stations, each targeting a key area used in horse racing, and incorporates elements that jockeys need to keep in tiptop condition, including boosting cardio, improving balance and working your core. For more info, go to greatbritishracing.com/latest/jockey-fit. Try these other animal-inspired workouts… ZUU (virginactive.co.uk) Power up your body with primal movements. Think crawling,…

Trim and to ne Fast

You don’t need to drip with sweat to whip your body into shape. Seriously, ladies, if you want a workout that targets every part of your body (and we mean every inch!) then Pilates should be on your radar. ‘It will not leave a muscle or joint unattended,’ says celebrity Pilates instructor Gaby Noble, who has taught the likes of Harry Styles and Sadie Frost. ‘Pilates stretches and strengthens simultaneously, helping create that long, sculpted look, as well as improving coordination, balance and circulation,’ she adds. Remember to engage that core – it will not only prevent other muscles from taking over (like your neck), which can cause injury, but will also help you get one step closer to that flat tum. FIND A FLOW Transfer from one exercise to…

Trim and to ne Fast

Your POWER PILATES plan

Gaby Noble has created a four-week plan that focuses on breath and mobility, core strength, control and stamina and flow, with each week adding on more moves to the previous sequence. Don’t fret, you don’t have to be a Pilates pro. If you’re a newbie, don’t rush it, advises Gaby. ‘Pilates is about layering, so take time to learn the basics and get a strong solid foundation before rushing to the next level,’ she says. TOP PILATES PIECES Flow with style A luxurious, lightweight top that allows for ease of movement and extra ventilation. Need extra grip during your routine? Try these on for size. It’s non-slip and 5mm thick to provide a comfortable workout. Plus, it’s eco-friendly. PILATES HOW-TO » Breathing It’s essential in Pilates to isolate your abs…

Your POWER PILATES plan

» Half roll up Sit on sit bones, knees bent, feet on floor and hip-width apart. Stretch arms out in front of you, hands touching. Inhale, lift spine, then exhale and round the spine, as you roll back. Inhale, then exhale to bring you back to start. » Saw Set up as ‘spine stretch forward’, but this time extend arms out to side. Inhale as you draw abs in and up, lifting tall through spine. Exhale slowly as you twist waist to left with hips remaining square and grounded. Inhale as you draw body back to centre. Repeat on other side. » Lower lift Place hands by sides (or in diamond position underneath tailbone if you have back sensitivity). Lift legs to 90 degrees (if too tight open the legs…

‘I ran myself happy!’

BEFORE Stepping onto the scales at my first Weight Watchers meeting, I heard a familiar negative voice in my head, ‘You’re too weak to stick to a diet,’ it said. I’d had anxiety and depression since childhood, so it was no surprise I felt that way. After breaking my ankle at age 10, I gained weight and, due to having a big appetite, it wasn’t long before kids started calling me ‘Big Penny’. The larger I got, the worse I felt. Low self-esteem meant I left school with no qualifications. Later, it also played a part in me pursuing destructive relationships. I was prescribed antidepressants at 19, after the birth of my son Joshua. Then, when my youngest two, Dylan and Millie, came along, I found myself a single mum…

‘I ran myself happy!’

What do I do with …an Ab Roller?

There are plenty of reasons to work on strengthening your core: improved posture, less chance of injury and back pain and greater ease at performing various exercises. But if you find sit-ups and planks a pain, it might be time to try this classic piece of kit. Hannah Bright, DW Fitness First Personal Trainer, explains that an ab roller engages the full length of the abdominals. ‘It also supports muscle groups such as shoulders, triceps and the back’, she adds. So how do we begin? On your knees, grab a handle with each hand, and keeping your back straight, roll the wheel out. Measure how far you can roll, and try to go a little further each time. Ab wheel too hard? ‘Begin by performing ab rolls with a Swiss…

What do I do with …an Ab Roller?

Ultimate Performance Kielder Handheld Bottle, £11, Go Outdoors Even your drinks bottle can help you stay safe with its hi-vis trim! SBS Safety Light Clip for Shoes, £12.99, Boots Attach to trainers, these have a 100 hours of battery life. Proporta Smartphone Armband, £14.95, proporta.co.uk Dashing Reflective Women’s Jacket in Silver, £69.99, sizes 6-20, Mountain Warehouse Bra top, £29.99 leggings, £39.99 Bra top, £19.99, leggings, £24.99, coat, £49.99 All sizes 6-16, SportFX at Sports Direct Training outside? You’ll never forget your reflective strips when they’re already on your workout gear. Livall MTL Bluetooth-enabled Smart Helmet, £69, Halfords Salomon Sonic RA Nocturne, £150, salomon.com/uk Not only have these been made to keep toes warmer in winter, but they’re reflective from every angle. Win, win. Osprey Syncro 15 Rucksack in Velocity Green,…

THE 30-DAY FAT BURN!

Our bodies were made to move, so with all that sitting around we do, it’s important we get our heart rates up regularly. improve energy levels, while reducing stress and helping us sleep better.’ Plus, in the long-term, it will strengthen your heart and up your fitness and stamina levels. If you’re doing it right, your heart will be pumping, your breathing rate will be up and you’ll sweat, as you get those muscles working and burn those cals. To maximise your fat-burning potential, aim to workout at around 70% of your maximum heart rate (to work this out subtract your age from 220), then intermittently turn up the intensity to ramp up your total cal burn. To get a fighting fit, fat-free bod in just a month, check out…

THE 30-DAY FAT BURN!

Warm up your workout!

HEARTY VEGGIE CHILLI Heat 50g olive oil in a large flame-proof casserole, add 1 chopped onion and cook for a few mins to soften. Add 1 deseeded and chopped red chilli, ½tsp mild chilli powder, 2 crushed garlic cloves, 1 cubed carrot, 2 cubed parsnips and 1 chopped red pepper and cook for a couple of mins. Add 100g red lentils, a 400g can of tomatoes, a vegetable stock cube and 500ml boiling water. Season, bring to the boil and simmer for 20 mins. Stir in a 400g can of kidney beans and warm through. Finish by scattering over herbs, such as parsley or coriander. WHY IT WORKS It’s packed with vegetables, which provides vitamins and antioxidants to fight inflammation and boost your immune system. The beans and lentils are…

Warm up your workout!

WHATEVER THE WEATHER!

If it’s… COLD Risto Snow Jacket, £159.99, sizes xS-xxl, protest.eu Whether you’re heading to the slopes, or just braving the cold here, this is ideal. Sweatpants, £22, sizes 10-32, JD Williams Great for althleisure. Karrimor Mx ladies Therm Hooded Top, £44.99, sizes xS-l, Sports Direct If you buy just one thing this season, make it this! dhb Flashlight Women’s Run Tights, £40, sizes 8-16, wiggle.co.uk With reflective strips, these were designed for autumn and winter runs. Chilly weather is no excuse to stay indoors. You’ll soon warm up, especially in these… Icebreaker 250 Vertex long-sleeved Half Zip, £110, sizes xS-xl, wiggle.co.uk Layering is key – this may be pricey but it’s a great investment! Opaline Jacket, £75, sizes 6-16, Ellesse Stay snug until you’ve worked up a sweat – then…

WHATEVER THE WEATHER!

Keep the weight off… FOREVER!

Keep weight loss slow and steady Don’t lose weight too quickly. ‘If your body spots a sudden drop in calories, it thinks a famine is approaching and will do everything in its power to encourage you to stock up on food and conserve energy by releasing chemical messengers that make you hungry and sluggish,’ warns NHS consultant and weight-loss expert Dr Sally Norton (vavistalife.com). WHAT SHOULD I DO? For safe and sustainable weight loss, national guidelines recommend reducing your intake by about 600 calories a day – you’ll lose around 6lb a month. Build healthy habits They’re important for weight loss, but even more crucial for not slipping back into bad habits and seeing the weight return. Building useful routines will quickly settle in as just part of your life,…

Keep the weight off… FOREVER!

17 GOOD-FORYOU FOOD IDEAS In season superfoods Make the most of these seasonal products while they’re at their best We help you choose the healthy option, whatever your diet LOW CALORIE Mains under 500. Snacks/desserts under 150 LOW FAT Under 14g of fat for main meals LOW SUGAR Less than 5g of added sugar per serving LOW SALT Contains 1.5g of salt or less per serving HIGH PROTEIN At least 20% of cals come from protein HIGH FIBRE 6g (or more) of fibre per portion LOW SAT FAT Less than 3g of saturated fat per serving GLUTEN FREE Contains no gluten products 1 OF YOUR 5 The portions of fruit and/or veg per serving VEG Vegetarian: meat-free and fish-free DAIRY FREE Free from all dairy products…

Fresh, Tasty, Fast!

574 calories 18g fat (2g sat fat) 85g carbs Prep time 25 mins Cook time 5 mins Serves 4 Middle Eastern bulgur wheat salad YOU WILL NEED » 300g bulgur wheat» 350ml vegetable stock» 70ml pomegranate juice» 2tbsp honey» 2tbsp olive oil» 1 pomegranate, seeded» 75g dates, roughly chopped» 25g flaked almonds» 25g walnuts, roughly chopped» 25g pistachios, roughly chopped» ½ pack fresh parsley, chopped WHAT TO DO 1 Place the bulgur wheat in a bowl and pour over hot vegetable stock to a finger-width around the bulgur. Cover with cling film and leave for 10 min,s until all the liquid is absorbed. Season well. 2 To make a dressing, pour the pomegranate juice into a small saucepan and place over a high heat, until reduced by half. Then stir…

Fresh, Tasty, Fast!

Cheese, please!

91 CALS BEPPS BLACK-EYED PEA PUFF SNACKS IN CHEESE FLAVOUR, 70G, £1.79 TESCO These taste like a treat and are a natural source of calcium and vitamin A. VEG DAIRY FREE GLUTEN FREE 90 CALS HIPPEAS CHEESE & LOVE, 78G, £1.99, ASDA Light and cheesy and so moreish! These cheese puffs are high in fibre and a great source of protein. VEG DAIRY FREE GLUTEN FREE 121 CALS WELL & TRULY CRUNCHY REALLY CHEESE BAKED CORN SNACKS, 100G, £2, OCADO These all-natural snacks have serious crunch factor and a rich cheesy flavour. GLUTEN FREE…

Cheese, please!

SWAP THIS for that… breakfast

LEON SAVE 138 cals SWAP Salmon & Egg Muffin 310 cals ForSmoked Salmon & Avocado Egg Pot 172 cals GREGGS SAVE 154 cals SWAP All Day Breakfast Wrap 491 cals FOR Bacon Breakfast Roll 337 cals MCDONALD’S SAVE 261 cals SWAP Chocolate Muffin 515 cals FOR Chocolatey Donut 254 cals PRET SAVE 111 cals SWAP Dairy-Free Bircher 252 cals FOR Apple & Pomegranate Overnight Oats 141 cals CAFFÈ NERO SAVE 90 cals SWAP Almond Croissant 350 cals FOR Apricot Croissant 260 cals INNOCENT SAVE 96 cals SWAP Innocent Super Smoothie Berry Protein 212 cals FOR Innocent Smoothie Gorgeous Greens 116 cals…

SWAP THIS for that… breakfast

Roasted squash and lentil salad 480 calories 16g fat (3g sat fat) 52g carbs Prep time 20 mins Cook time 20 mins Serves 4 YOU WILL NEED » 500g butternut squash, cubed» 1 garlic clove, crushed» 1 chopped red onion» 1tbsp olive oil» 300g puy lentils» 900ml gluten-free vegetable stock» 175g kale» 60g Brazil nuts WHAT TO DO 1 Heat the oven to 200°C/Gas 6. Spread the butternut squash out in a roasting tin. Season and sprinkle with the garlic, red onion and oil. Roast for 20 mins. 2 Meanwhile, put the lentils and stock into a pan. Simmer gently for 20 mins, until just tender. 3 Stir the roasted squash, add the kale and nuts, and cook for 3 mins, to crisp up slightly. 4 Drain the lentils and…

Your (healthier) CHOCOLATE FIX!

150 CALS OR LESS KINDER BUENO WHITE, 60p, 19.5g, Asda 111 CALS CADBURY TWIRL, 65p, 34g, Tesco 115 CALS MARS FUN SIZE, £2.79 for 13, 18g, Tesco 118 CALS CADBURY CURLY WURLY, 25p, 26g, Sainsbury’s 118 CALS CADBURY DAIRY MILK CHOCOLATE FREDDO, 25p, 18g, Asda 95 CALS ROLO, £1 for 4 tubes, Sainsbury’s 125 CALS DAIM, £1 for 3, 28g, Morrisons 150 CALS PRET DARK CHOCOLATE WITH SEA SALT, 99p, 25g, Pret 136 CALS MILKY BAR, 45p, 25g, Sainsbury’s 135 CALS BOUNTY DARK CHOCOLATE BAR, 60p, 2 x 28.5g, Waitrose 140 CALS MILKY WAY CHOCOLATE BAR TWIN, 60p, 2 x 21.5g, Asda 97 CALS KIT KAT TWO-FINGER ORIGINAL, £1.75 for 9, 20.7g, Sainsbury’s 104 CALS…

Your (healthier) CHOCOLATE FIX!

5 slimmer one-pot dinners

358 calories 9g fat (2g sat fat) 45g carbs Prep time 20 mins Cook time 15 mins Serves 4 Italian fish stew Heat 2tbsp olive oil in a large pan, add 1 red onion, sliced into wedges, and cook over a medium heat for 4 mins to soften it. Pour in a 560g jar passata, then fill the jar with hot water, shake it, to get all the juice, and add to the pan. Add a fish or veg stock cube, bring to the boil and simmer for a couple of mins. Stir in 500g gnocchi. Bring to the boil and simmer for 2 mins. Add a 320g pack fish pie mix and simmer for 2-3 mins more. Spoon the stew into 4 bowls and top with pre-prepared puttanesca mix,…

5 slimmer one-pot dinners

It’s one of the healthiest ways to begin the day, and a perfect warming food to help you deal with the colder weather – but what about when you haven’t got time to make porridge from scratch? these ready-made pots are a saviour when you need to grab an on-the-go breakfast and haven’t had time to prep anything. Here’s our pick of the healthiest. Per pot 242 calories 9.4g fat (6.4g sat fat) 33.1g carbs Dairy-free and delicious MOMA COCONUT AND CHIA PORRIDGE, 60G, £1.30, SAINSBURY’S This vegan porridge pot is made using coconut milk powder, which gives it a wonderfully creamy texture and nutty flavour, and the superfood chia seeds add an extra nutritional boost. HIGH FIBRE DAIRY FREE GLUTEN FREE Per pot 230 calories 2.7g fat (0.5g sat…

LIGHTER SHEPHERD’S PIE

389 calories 6g fat (1g sat fat) 64g carbs Prep time 20 mins Cook time 1 hr Serves 6 » OUR HEALTHIER VERSION YOU WILL NEED » 1.25kg sweet potatoes, peeled and chopped» 2tbsp olive oil» 1 large onion, chopped» 250g carrots, peeled and chopped» 2 sticks of celery, chopped» 5cm piece of fresh ginger, finely chopped» 1 red pepper, chopped» 400g button mushrooms» 1tsp each of turmeric, coriander and cumin» Pinch of dried chilli flakes» 250g cooked puy lentils» 400g can chickpeas, drained» 500ml vegetable stock» 1tbsp cornflour WHAT TO DO 1 Boil the sweet potatoes until tender, then mash and season well. (You won’t need any butter or oil.) heat the oil in a sauté pan, then cook the onion, carrots, celery and ginger until softened. add the…

LIGHTER SHEPHERD’S PIE

Treat yourself!

266 calories 17g fat (7g sat fat) 22g carbs Prep time 10 mins Chill time 3 hrs Serves 6 Free-from chocolate and avocado mousses YOU WILL NEED » 75g dark chocolate» 100ml coconut cream» 100ml honey or maple syrup» 2tbsp cocoa powder» 1tsp vanilla extract» 2 ripe avocados» Edible gold leaf or fresh berries, to serve WHAT TO DO 1 Break the chocolate into squares in a heatproof bowl. Set over a pan of boiling water – but make sure the bottom of the bowl isn’t touching the water. 2 Stir in the coconut cream, honey, or maple syrup, cocoa powder and vanilla until smooth. 3 Hull out the flesh of the avocado into a blender or a food processor. Whizz with the melted chocolate mixture until silky smooth. 4…

Treat yourself!

Your best-ever hair day Are you getting too much sleep? Skin issues – sorted 8 hrs 41 mins That’s how long the average Brit spends staring at screens per day*, which is having a negative effect on our eyesight. ‘Excessive screen time really takes its toll,’ says ocular expert Francesca Marchetti, from eye-care advisory panel, WINK. ‘Give eyes a break from the screen every 20 minutes, look 20ft away and blink 20 times. It takes about 20 seconds. This naturally lubricates eyes and allows your eye muscles and lens to relax and return to their base position.’ WHY NOT TRY… 1 THE SUPPLEMENT With lutein, algae and zinc to protect eyes from damage from devices, eyestrain and ageing. 2 THE TREAT A hot mask can relieve tired eyes, styes and…

#The ultimate germ-fighting meal Germs love the cooler weather; it means we’re spending more time indoors, on public transport, and in close contact with each other. Basically, these germs are having a field day. The colder temperatures can wear our body’s defences down, making it easier for infectious germs to spread, and the lack of sun means we’re craving immune-boosting vitamin D. In fact, a study* found that as little as five minutes of sun exposure can boost immune cell activity. Research** has also discovered that the air is drier in the colder months and these dry conditions are the ideal environment for flu viruses to flourish. So, science shows germs spread in the cooler months, which means you need to get prepared. Here’s how… 40% Your white blood cells’…

STOP THE SPREAD!

UPSET STOMACH DO keep hydrated, rest and take paracetamol if you also have a fever. Eat simple foods like toast or clear soups. Disinfect surfaces. DON’T be in close proximity of people, share towels and clothes as the virus can spread. VERRUCAE DO Try over-the-counter remedies, or visit your GP if symptoms persist. DON’T Share bath mats, go swimming without wearing verruca socks, or go in a changing room without flip-flops. COLD AND FLU DO rest, stay warm and keep hydrated. Try over-the-counter remedies but if symptoms persist over a week then visit your GP. DON’T cough and sneeze without covering your mouth with a tissue or your elbow, or leave used tissues out. Put them in the bin or flush them down the loo. CONJUNCTIVITIS DO avoid make-up and…

STOP THE SPREAD!

Mask up Dryness and frizz are serious shine-snatchers, so use a mask once a week to bring back the lustre. Look for nourishing formulas, such as Nexxus Oil Infinite Masque for Frizzy, Dull Hair, £19.99, which is a game-changer for lifeless hair. The oil-infused formula adds serious shine to your crowning glory without weighing hair down. Cool off When rinsing, turn down the temperature – the cooler water helps seal the cuticles, smoothing each strand so they reflect more light. When blow-drying, use a narrow smoothing nozzle to dry sections for added gleam and finish off with a cool blast of air to seal the deal. Get glossing Finish off with a smoothing balm or oil to add a healthy shine and polish to your lengths. Toni & Guy Picture…

Thicker hair in a flash

Eat Well Healthy hair starts from the inside. So, pack your diet with nutritious superfoods and plenty of protein, which are essential for growth. Eating oily fish, can help prevent hair loss and breakage. Eggs are real hair heroes too – they contain biotin, which adds lustre. And if you fancy a snack, go bananas. They’re full of beautifying vitamins and strengthening minerals. Wash it in Lather your way to bigger hair in an instant with Charles Worthington Thicker & Fuller Shampoo, £6.99. It helps hair feel thicker in a week, thanks to tiny vitamin E capsules that nourish the scalp for stronger, healthier hair growth. For instant thickness, try L’Oréal Paris Elvive Fibrology Thickness Booster, £5.99, which contains Filloxane, a hair-expanding molecule. Apply to damp hair after you’ve rinsed…

Thicker hair in a flash

The foolproof blow-dry

1 Towel-dry hair and always use a heat protectant product to shield against heat damage. Run some extra volumising mousse, such as Evo Macgyver Multi-use Mousse, £17.50, through fine hair to add volume and bounce. Thick, wiry hair benefits from a serum to smooth the cuticle so you get a good glossy finish. We love Sachajuan Shine Serum, £22. 2 Rough-dry hair until it is 80% dry. Use your fingers to gently brush through, keeping the dryer moving constantly to avoid frizz. For extra volume, tip your head upside down during this stage. 3 Next, separate the hair into clear sections with a tail comb and secure with sectioning clips. This will speed up Step 4 no end. 4 Starting at the nape of the neck, take a 2in section…

The foolproof blow-dry

INJURED? Who fixes what?

Experiencing recurring pain or suffering from a sports injury? Chances are you’ll want an expert to help you get back on your feet. But how do you know if you need a physio, chiropractor or osteopath – the options are mind-boggling! We're here to help… PHYSIOTHERAPY It helps restore movement and function through physical touch and exercises. It can also help reduce your risk of future injury. What can you expect? » Physios will use their hands to relieve pain and stiffness and encourage better movement. » They may suggest exercises to improve strength and mobility. » They'll offer lifestyle tips on posture, lifting and carrying. You may need it if you… Have bone, joint or soft tissue damage or back, neck and shoulder pain. It can help rehabilitate stroke…

INJURED? Who fixes what?

Quick craving crusher

For some of us, it’s chocolate, for others it’s crisps. Regardless, we all have our go-to fix, and more often than not it’s something that if eaten in excess, can wreak havoc on any weight-loss endeavours. But thanks to ‘tapping therapy’ you don’t have to make any radical changes or starve yourself in order to banish the craving. What is it? Tapping therapy, or Emotional Freedom Technique (EFT), has previously been used to treat stress, phobias, anxiety and PTSD. But it can help reduce cravings and overeating too. It involves tapping certain acupressure points on your face, hands and body when focusing your mind on a specific issue or phrase. How does it work? A recent study by Bond University, in Australia, found that the therapy can rewire the brain’s…

Quick craving crusher

Blow your MIND!

Walking into an Itsu in London on a Thursday morning, I'm faced with a row of yoga mats where hungry hordes usually queue up for lunch. I’m here for a lung workout with a difference led by Richie Bostock, ‘The Breath Guy’. Richie uses a technique called Breathwork, which teaches people to use breathing to help change their physical, mental or emotional state. ‘We’re going to combine different patterns of diaphragmatic breathing with muscle tension exercises,’ explains Richie. Richie takes his classes everywhere, proving you don’t need fancy gym equipment – just somewhere to lie down. We lie on the mats while Richie takes us through energy-boosting breathing patterns. The music matches the rhythm of the breathing, so I feel immersed. ‘After 10 minutes, I’m tingling all over’ The exercises…

Blow your MIND!

POWER UP YOUR SNACK!

BOKA CARAMEL CEREAL BAR, 30G, 75P, LOCAL STORES The ONLY snack bar in Europe low in sugar, salt, saturates and fat. That’s 1.2g of sugar and just 0.8g of fat. ADUNA BANANA BOOST WITH BAOBAB SUPERFRUIT, 40G, £1.89, HOLLAND & BARRETT This will improve alertness and energy levels, plus it’s great at boosting the immune system. BIOTIC BALANCE CHOCBALLS, 75G, £14.99, HOLLAND & BARRETT Contains three billion live bacteria per ball, so you’ll be looking after your gut health too! DELICIOUSLY ELLA HAZELNUT & RAISIN ENERGY BALLS, 40G, £1.79, TESCO Just six simple ingredients, including dates, raisins, hazelnuts and spices go into one ball. SQUIRREL SISTERS RASPBERRY RIPPLE RAW ENERGY BAR, 2 X 20G, £1.20, MORRISONS Made purely with nuts and dried fruit, these contain less than 91 calories per…

POWER UP YOUR SNACK!

GET LABEL SAVVY!

SUGAR CONTENT Look for anything containing an ingredient with words such as syrup, fructose, glucose, dextrose, maltose, agave, HFCS or maltol. These are all still added sugars. Dried fruit can really ramp up ‘total sugars’, even though it has less impact on the body than ‘free’ sugars. PROTEIN CONTENT High protein means it must contain 20% of its energy from the protein component of the food (per serving). If it contains 11g protein, then the energy from protein is 11 x 3.75 (3.75 calories per gram of protein) = 41 calories. If the bar contains 190 calories per serving then this is 22% of the energy (41/190 x 100 = 22%). SOMETHING NATURAL The addition of nuts, seeds, dried fruit and cacao adds a good source of minerals and healthy…

Anxiety: Spot the secret signs

Your heart is racing, you’re short of breath, your body is bathed in a sheen of sweat. Anxiety affects everyone at some point in their lives. A recent Psychiatric Morbidity Survey revealed that three million people in the UK have an anxiety disorder. ‘Anxiety is what we feel when we are worried, tense or afraid,’ says Nicky Lidbetter, CEO of Anxiety UK. Nicky explains it can be caused by a number of factors, including the following – your feelings of uncertainty, physical health problems, stress and your childhood experiences. Although clammy hands and a pounding heart could signal anxiety, some signs are less obvious. Here we reveal the more subtle symptoms to look out AFRAID TO TAKE RISKS Sticking to your normal ‘comfort zone’ routine means you won’t have to…

Anxiety: Spot the secret signs

‘If you’re feeling anxious there are ways you can step back and take control before the symptoms build up and take over,’ says Nicky. BREATHING EXERCISES Breathe in through the nose for three seconds, hold for four seconds, breathe out through the mouth slowly for five seconds. DISTRACTION TECHNIQUES Try the 5, 4, 3, 2, 1 – acknowledge 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and finally 1 deep breath in and out. POSITIVE AFFIRMATIONS Tell yourself, ‘I am safe, I am in control, this feeling is anxiety’ and repeat until you feel more in control of your feelings. DIETARY CHANGES Small changes to your diet can make a difference to anxiety symptoms. try eating less processed…

FOR SENSITIVITY Bioderma Atoderm SOS Spray, 50ml, £8 Inflamed, irritable skin? Use this weightless spray on the face or body, to provide immediate relief from tight-feeling skin for up to six hours. Plus there’s a handy mini size – great for when you’re on-the-go. FOR CRACKED LIPS Blistex MedPLUS Repairing Lip Balm SPF15, 7ml, £2.69 Infused with cocoa butter, jojoba oil and menthol, this rich balm brings comfort to broken lips that need TLC. Keep it in your bag to protect against winter weather and central heating. FOR ROSACEA Avène Antirougeurs Calm Mask, 50ml, £16.50 A must for calming redness, this gentle mask restores comfort to rosacea-prone skin. It contains thermal spring water to help soothe flushed, puffy skin. FOR CHAPPED HANDS Aveeno Daily Moisturising Hand Cream, 75ml, £5.99 This…

What’s better?

Alarm VS open curtains The verdict Open curtains. The reason A Japanese study found people who were suddenly woken up had higher blood pressure and heart rates than those who woke up in their own time. During winter months, try a dawn simulator (like Lumie Bodyclock, £56, John Lewis) – a study found that those who woke using one reported feeling more alert. MANUAL OR ELECTRIC TOOTHBRUSH? The verdict Electric. The reason Studies have shown that electric toothbrushes are up to 45% more effective at getting rid of bacteria-laden plaque than brushing your teeth manually. Plaque can cause gum disease and even lead to life-threatening complications, such as heart disease and stroke. SMART SWAP Switch your usual brew for a cup of black or green tea. They’re both packed full…

ARE YOU sleeping too much?

Nailing your sleep routine is a tricky business. A study* has found that getting too much sleep could put you at risk of an early death just as much as getting too little. Experts discovered that those who sleep for more than eight hours a night have a greater mortality risk than those who sleep for less than seven hours, because oversleeping causes lack of exercise and raises the risk of heart attacks. But with too little sleep being linked to similar health problems, as well as depression and anxiety, how do you know if you’re getting the right kind – and the right amount – of sleep? Take our quiz and pick up some of sleep expert Dr Nerina Ramlakhan’s top tips… THE FOUR STAGES OF SLEEP 1 NREM…

ARE YOU sleeping too much?

7 am Drink your morning cuppa by a window ‘Exposing yourself to natural light first thing in the morning helps “reset” your circadian rhythm, the body clock that governs your sleep-wake cycle,’ says Russell Foster, professor of circadian neuroscience at Oxford University. You’ll feel more alert during the day, and sleepy enough to hit the sack later. 7.15 am Meditate You’re more likely to be mindful and cope better with any stress through the day ahead,’ says Andy Puddicombe, co-founder of the Headspace app. He sees a morning meditation as a way to prevent tension building up, rather than having to deal with it once it’s arisen. 7.30 am Eat your biggest meal Israeli research found that when women ate more of their calories (700 calories in the study) at…

Hey Andrea! How do you stay in such great shape? I do yoga at least three times a week, either in my bedroom on my own or at a class. What do you listen to on your workout playlist? I don’t actually listen to music while doing yoga; if I do, I put on a yoga app. If I go to the gym, I like to do strength training and take in a podcast – I love Fearne Cotton’s happy place podcast series. I like to be learning something while working out or listening to something interesting. Do you have a favourite or least favourite body part? My least would be either my tummy or bum, just for the same reason that most women don’t like them! But I like…

ANDREA’S FOOD DIARY

Breakfast Organic porridge in almond milk with syrup, blueberries, seeds and bananas; tomato juice Ashton says A perfect breakfast with lots of flavour and nutrients. Almond milk is a great substitute for normal milk if you are looking to reduce calories. Lunch Couscous salad with cooked prawns, edamame beans, beetroot, tomatoes, spinach, balsamic vinegar and olive oil Ashton says Another meal packed full of nutrients. Prawns are a great high-protein, low-calorie option and always perfect to add to salads. Dinner Pan-fried sea bass in ginger and chilli with steamed broccoli Ashton says Most white fish is a good choice as it’s full of nutrients, lower in cals than oily fish but high in protein. Pan-frying it helps to keep the cals from oil down and steaming retains nutrients. Snacks Dates,…

ANDREA’S FOOD DIARY

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