Tabla de contenidos para July 2015 en Fit & Well

We love it when you share your versions of our Eat Well recipes, and I can’t believe how many of you have become obsessed with our cauliflower-based low-carb pizza! We’ve got more fantastic recipes this issue, from healthier sandwiches to make lunch-on-the-go super simple, to low-fat puds. Please let us know your faves, or if you have a classic meal you’d like us to give a healthy twist. Of course, you need to take care of your outside, too, so we’ve asked the hair experts to share their tips for keeping your locks under control this summer. And we’ve even nabbed you a free haircut. See you next month! Meet our cover star We’ve been... Exploring the outdoors » Art Director Debs has been doing some woodland walking in the…

A s a busy single mum, I never had time to fit exercise into my life. Working and looking after my son, Akshay, now 20, when he was young took up all my time. I was a size 10 and didn’t have to do much to maintain my figure. But that changed in 2010. My mum was diagnosed with pancreatic cancer at the beginning of the year and I spent my time between London and Leicester, where she lived with my dad, helping to look after them both. I was living on junk food from service stations. And all the worry led to comfort eating. My weight crept up to 11 stone, which, at only 5ft 2in, made me a size 16. I’d signed up to trek Kilimanjaro for charity…

You should be aiming for three sessions each week. Michelle has created three different types of workout – Technical, Strength and Endurance – to help you improve in every way. ‘Spread out your session over the week, so you don’t fatigue your body, which can hamper your technique,’ says Michelle. But consistency is the key to improving. This plan is a guide – so, if you find you’re finishing your session before the 30 minutes are up, simply increase the number of reps for each exercise. Get your speed right EASY Warm-up pace to get muscles moving. Should feel like you can go forever. MODERATE Speed is increased, your breathing gets heavier, but you still have the energy to continue for a number of lengths. FAST Effort is ramped up…

Okay, Botox and fillers can help your skin look firmer, but they are pricey – and temporary. The effects of Botox, for example, only tend to last about three months in expressive areas, such as the skin around the eyes. And there may be other disadvantages. ‘Your skin is a living organ,’ says skin therapist Emma Hardie, famed for her natural facelift massage technique. ‘If you keep your forehead topped up with Botox, more lines often appear elsewhere, as other muscles over-compensate.’ Plus, injectables can’t tackle uneven pigmentation and dullness, which can be real age giveaways. Happily, with today's skincare technology you can get a lot of the Botox benefits – and more – from a bottle. Here’s our pick. Plump out fine lines Crow’s feet and laughter lines can…

Fat-free super-smoothie jelly YOU WILL NEED » 135g raspberry jelly, broken into cubes » 400ml strawberry and banana smoothie » 100ml elderflower cordial » 12 raspberries WHAT TO DO 1 Put the jelly cubes into a jug with 100ml boiling water. Microwave for 2 mins, then stir until the jelly cubes dissolve. 2 Add the smoothie and elderflower cordial. Stir to combine. Wet a 600ml jelly mould, then pour in the smoothie mixture. 3 Drop in the raspberries and leave to set in the fridge for 3 hrs. 4 To serve, dip the base of the jelly mould into a bowl of warm water for a few seconds, then upturn the jelly onto a plate. Top with a few raspberries. 200 calories 0g fat (0g sat) 45g carbs Prep time…

» THE ORIGINAL VERSION With double cream and butter in the sauce and a cheesy mash topping, no wonder traditional fish pie is 640 cals and 37g fat. WHAT WE DID We’ve switched the cream for stock and used quark to add creaminess to the mashed potato so it still tastes indulgent. THE DIFFERENCE » OUR HEALTHY VERSION YOU WILL NEED » 1kg potatoes, quartered » Low-calorie cooking spray » 2 leeks, roughly chopped » 350ml fish stock » 250g salmon fillet » 200g pollack » 200g undyed smoked haddock fillets » 2tbsp thickening granules » 200g large uncooked prawns » 4tbsp capers » 2tbsp dill, chopped » 6tbsp quark WHAT TO DO 1 Cook the potatoes in bolling salted water for 15 mins until tender. 2 Meanwhile, spray a…

They say new beginnings are often disguised as painful endings. I never quite understood this phrase, but now I know that this is how it feels to be told you can no longer eat pizza. After a long-term love affair spanning the last 27 years, by January this year, I realised that my usual Friday night takeaway was leaving me in pain. And a slice of pepperoni wasn’t the only culprit. Pasta, bread, rice – all began to leave my stomach feeling like barbed wire, and my guts… well, I’ll spare you the gory details. Several trips to the doctor later, I was advised to give up gluten. And I soon discovered that pesky protein lurks in all my favourite foods – a week-night spag Bol, a Friday night Fiorentina,…

Watching a trim Fiona Phillips trying on a pair of leggings at our shoot, it’s hard to believe she isn’t living exclusively on green juices. But the presenter, 54, who’s as warm and friendly as you’d expect, tells us her lifestyle is simply about moderation, with some energy-boosting tweaks thrown in. Fiona, who’s married to former GMTV editor Martin Frizell (below) and is mum to Nat, 16, and Mackenzie, 13, shares her easy trick for staying in shape – and lets us in on the beauty wonder-product she’s discovered that she couldn’t be without… ‘I never go to the gym’ When Fiona co-presented GMTV for 12 years from 1997, she had a personal trainer. But now, although she still exercises with weights at home, she won’t go near the gym.…

Forget counting calories – there’s a brand-new way to tackle weight gain from the root cause. ‘Hormones dictate what your body does with food,’ says Dr Sara Gottfried, author of The Hormone Reset Diet. Misfiring hormones – often the result of stress, poor diet and changes caused by pregnancy and menopause – set off a vicious cycle of inflammation. ‘This can lead to weight gain and problems regulating your metabolism – which means you store fat no matter what you eat,’ says Sara. The good news is that making some strict, but simple tweaks can rejig your hormones. And you can do it in just 21 days, without resorting to a tough diet in the long term. THE DETOX RULES 1 Increase alkaline foods – aim for three servings of…

MYTH… You can only get hay fever in the summer FACT… Hay fever is an allergy to pollen. There are different forms of pollen and the time of year you’re affected depends on which ones you’re allergic to. ‘Tree pollen season runs from February to June, grass pollen season from April to August and mould season from August to late autumn,’ explains Amena Warner, clinical nurse specialist at Allergy UK. Most people are allergic to grass pollen, which is why hay fever’s more commonly linked with the spring and summer months. But if you’re allergic to another type, you could find your symptoms actually stop in the summer, or don’t start until later in the year. However, if you’re unlucky enough to react to all three types of pollen, you…

TIP Skorts not only look good, they’re versatile, too…

Sandra Miskimmin, 41, and husband Patrick, 40, live in Northern Ireland. They have three children. I’d been a happy and confident size 12. I loved aerobics and had always been athletic. But when I fell pregnant in 2001, I started to suffer excruciating pain in my pelvis. Every step would leave me screaming. Unable to do anything, I spent the next six months in bed, piling on weight. I had hoped that when my son, Henry, was born I’d be able to exercise again, but the pain got worse. I tried diets, but losing 1lb a week wasn’t enough motivation. By my late thirties, I was 14st and a size 16, stuck hobbling on crutches due to pain. While Patrick would run around the park with the kids, I’d sit…

What’s good about it? » A pomegranate is an anti-ageing powerhouse It’s mega high in antioxidants to encourage skin cell regeneration, help to heal wounds and protect against sun damage. They can also help to protect against age spots – and even wrinkles! » The juice is a great source of vitamin C and vitamin K, which helps support bone health. » The fruit is rich in phosphorus, magnesium, calcium, zinc and iron. » It can even help you slim as it’s a good source of vitamin B5, which helps the body process carbs and fats. Easy pomegranate ideas » Meaty main Grill lamb cutlets for 10 mins. Season; sprinkle with pomegranate seeds and drizzle over pomegranate molasses. Add chopped mint leaves. » Salmon and veg spaghetti Grill 2 salmon…

Chicken, cheese and guacamole wrap » Brilliant for youthful skin » Take 1 flour wrap and spread with 2tbsp reduced fat guacamole. » Sprinkle over 50g cooked shredded chicken, ½ red pepper, deseeded and cut into strips, and 1tbsp grated low fat Cheddar cheese. Season with black pepper and sprinkle on a few coriander leaves. Roll up. WHY IT WORKS Red peppers are rich in vitamin C, which helps to neutralise the free radicals that cause wrinkles and other signs of ageing. 350 calories 8.5g fat (3g sat) 26g carbs Prep time 5 mins Serves 1 Roasted Med veg and garlic chicken » Brilliant for boosting your veg intake » Roast 400g prepared Mediterranean vegetables (try courgettes and red peppers) with 2 small chicken breasts, 2 crushed garlic cloves and…

‘Are you ready?’ Aweek before the marathon, when people asked if I felt ready, I really didn’t know how to answer. It only becomes obvious as you hit mile 18 and you’re running through a bleak part of London where there’s hardly any supporters and the atmosphere flags – if you’ve done the training and got it in you to keep going, then you’re ready. Glamming up People talk about getting ‘the bug’ but I was keeping it in mind that this might be my one and only marathon, so I wanted to look my very best in my pictures – I know it’s vain, but c’mon! I treated myself to a spray tan with celebrity tanner James Harknett – well, if it’s good enough for Emma Willis and Kylie……

175 cals 18.3g fat Waitrose Gourmet Caesar Dressing Tesco Finest French Dressing   124 cals 12.3g fat 28 cals 0.5g fat Sainsbury’s Be Good To Yourself Honey & Mustard Dressing Pizza Express Caesar Light Dressing 123 cals 12.1g fat 98 cals 2.3g fat Asda Extra Special Balsamic Vinaigrette Mary Berry Salad Dressing 179 cals 15.5g fat 48 cals 3.1g fat Sainsbury’s Taste The Difference Soy, Chilli & Ginger Dressing Newman’s Own Italian Dressing 174 cals 19g fat 113 cals 10.2g fat Righteous Raspberry & Sweet Basil Dressing Hellman’s Thousand Island Dressing 84 cals 7g fat DIETICIAN HELEN BOND SHOWS YOU HOW TO MAKE YOUR SALAD SMARTER ‘People often think ordering a salad is virtuous, but they can easily fall into unhealthy traps,’ says Helen. ‘Be wary of drowning it in…

Swapping lifts and escalators for the stairs is one of the best ways to overhaul your fitness. It supercharges your cardiovascular health, for one thing. ‘And you engage a large number of muscles in your legs, core and even arms,’ says Tracy McCartney, personal trainer and ambassador for Merrell walking shoes. Plus stair-climbing helps strengthen your bones, shift pounds and reduce the risk of heart disease, stroke and type 2 diabetes. Best of all? You can easily fit it into your day – no gym membership required. We’re challenging you to spend just 10 minutes a day climbing stairs. It’s up to you whether you choose to do it in one session or tot up as the day goes on – it can be broken up however you want, and…

...that helps me look good I never put chemicals on my face. Many years ago I started eating organically and I thought I’m not putting chemicals into my body, so why am I putting them on it. I use natural products with natural ingredients. ...that makes me happy Is feeling healthy and energetic. Physical wellbeing improves your mental wellbeing, so if your body doesn’t feel well, your mind won’t either. ...I do to keep in shape I’m partial to my hot yoga sessions. It enhances my breathing, the deep stretching increases my flexibility – which is essential, especially as you get older, to prevent stiff joints – and it boosts my strength. ...I could never give up Chocolate. I only eat dark these days – after all, the darker it…

DAY 1 TO 3 Go red-meat-free The hormone oestrogen, found in red meat, can encourage fat storage, explains Sara. » BREAKFAST 1 cup lightly brewed green tea; omelette made with 3 eggs, ½ cup asparagus and 1 cup chopped spinach, cooked in 1tbsp coconut oil. » LUNCH Detox shake made with 1 cup unsweetened almond milk, 200g chopped kale, 1tbsp MCT oil (try Love Life Primal Energy MCT Oil, £19.95/500ml, amazon.co.uk), 200g chopped peppers and 15 raw cashews. » DINNER Wild caught salmon with steamed broccoli, plus salad with oil and red wine vinegar to taste. STOP! You also need to cut out alcohol in this phase – it has oestrogen-like effects on the body DAY 4 TO 6 Shun sugar Too much sugar can encourage resistance to insulin, which…

POWER PASTA Wholegrain is nutrient rich, containing almost three times more fibre and a higher level of vitamins than white. TRY orzo, orecchiette, penne or fusilli (about 75g). Prefer white pasta? Add extra veg and beans to boost the fibre and nutrient levels. SKINPERFECTING PROTEIN Choose protein with added benefits. TRY 1 fillet of flaked fresh mackerel (or 100-150g canned) or tuna steak. These are a good source of skinfriendly omega-3. Veggie? Try 80-100g soya or green beans, which can help boost collagen production. SEASONAL VEGETABLES For maximum nutrients choose in-season and/or frozen vegetables. TRY blanched broad beans, sliced fennel and/or steamed broccoli. Use about 80g in total. CALMING CITRUS DRESSING Vitamin C can help reduce stress and anxiety. TRY mixing 1tbsp olive oil, 1tbsp lime juice, ½ chopped red…

The ‘yes, you can have’ Sunday roast YOU WILL NEED » 1.32kg corn-fed chicken » 2 lemons » 1 red onion, cut into wedges » 1 small bunch sage » 700g potatoes, quartered » 3tbsp olive oil WHAT TO DO 1 Heat the oven to 200C, gas 6. Put the chicken in a roasting tin and season. Finely grate the zest from 1 lemon, cut in half and squeeze the juice; sprinkle zest and juice over chicken. 2 Place the squeezed lemon in the chicken cavity, with 2 onion wedges and 2 sprigs of sage. 3 Arrange the potatoes around the chicken, and add the rest of the red onion and sage. Cut the remaining lemon into wedges and mix in with the potato 4 Season and drizzle the olive…

95 calories 9 Chewits 84 calories 4 Glacier Mints 100 calories 10 Fruit Gums 95 calories 7 Rowntree’s Randoms 88 calories 4 Jelly Babies 97 calories 5 Wine Gums 95 calories 14 mini Haribo Starmix 94 calories 7 Fruit Pastilles 80 calories 3 M&S Percy Pigs 95 calories 6 Liquorice Allsorts 100 calories 6 Starburst 100 calories 33 Skittles 86 calories 3 Jelly Snakes…

The plank is brilliant for developing strength and muscular endurance in your core,’ says trainer Scott Laidler. ‘But, as with all exercise, be wary of overexertion, keep your workout focused on personal goals, and if you’re concerned about preexisting injuries, seek expert advice.’ Laidler also advises you to practise lower strain exercises first, such as the superman (lie on your stomach and lift your arms and legs up away from the floor) to assess your core strength. Done the right the way the plank can help you strengthen both your upper and lower body, and improve your posture and increase flexibility. 6 MOVES TO PLANK YOUR WAY TO THE PERFECT TUMMY Starting with the basic plank, the additional modifications of the move will increase your strength and tone. But make…

You started with porridge and a green smoothie, stuck with a salad for lunch and have managed to resist the office biscuit tin. But now it’s edging close to 4pm and your tummy’s rumbling. Sound familiar? Hunger makes you abandon your good intentions and crave all the wrong foods. The problem, says nutritionist Dr Carina Norris, is that we’re designed to get hungry. ‘We’re wired to shovel in as much as possible as a reserve against lean times,’ she says. The trick is to find ways to keep it under control. 5 TOP HUNGER-BUSTING TRICKS 1 Eat fibre All fruit and veg contain fibre, but juicing strips it out – smoothies keep the fibre in, so they’re a great way to up your quota. 2 Add protein It helps keep…

1 YOUR SUGAR ADDICTION ‘Sugar and stress definitely go together,’ says nutrition guru Patrick Holford. ‘When you lose blood-sugar control, you get mood highs and lows. Low blood sugar stimulates adrenalin, which makes you irritable, edgy, pessimistic, moody and hungry. So you want sugar, and a fizzy drink, bread, pies or whatever feels very desirable. Then your blood sugar shoots up and you make more insulin, so it goes too low again – so you become even more irritable and tired.’ THE FIX Eat little and often to keep your blood sugar steady, and go for combos of protein with complex carbs, rather than sweet treats – for example, snack on an oat cake with almond butter, raw carrot sticks with houmous, or an apple and a handful of walnuts.…

Running is my passion. It’s my stress relief and it makes me feel energised and more confident. I couldn’t live without it,’ says running goddess Nell McAndrew, who’s run a marathon in an impressive three hours. ‘It’s one of the easiest sports to get into – you don’t need any fancy equipment – and it will give you a stronger, leaner and healthier body,’ she promises. So, whatever stage you’re at, you can up your game – Nell explains how. TRAINING 5k Sign up to a 5K near you. If you have a goal in mind you’ll find it easier to get off the couch. There are lots of events to choose from, including Race For Life and free Parkruns (parkrun.org.uk). Consistency is key. Stick with a regular routine (follow…

Having had a weight problem for 35 years,Rachel was desperate to find a way of being able to lose weight once and for all.'Ihad just about resigned myself to the fact that I would be overweight for the rest of my life, when Icame across the principles of the Metabolic Weight Loss Programme.I followed these and to my amazement,Ilost 3 stone in just over 3 months and then went on to successfully maintain my weight. The relief was enormous to have found something that finally worked for me: Rachel became passionate about wanting to help as many people as possible with their weight problems,which led her to become a qualified weight loss consultant. In the last 10 years,she has helped over 3,000 clients from all walks of life to help…

There’s nothing like sinking into a luxurious bath at the end of a tough day. But don’t save it for just the bad times. Gorgeous essential oils should be a regular part of your wellbeing regime. ‘Essential oils are absorbed into your body’s make-up, meaning each one has its own special effect and combining a few has a great impact,’ says expert Glenda Taylor. ‘The fragrance of essential oils also affects the part of the brain which governs emotions, so they can really change the way you feel.’ Try a few of these indulgent wellbeingboosting recipes: Relaxing rose As well as smelling beautiful, rose oils have a range of qualities. Rose otto is good for nourishing mature skin, while rose geranium is perfect for stressedout women of all ages. RECIPE…