Tabla de contenidos para August 2015 en Fit & Well

It’s the time of year when thoughts turn to summer holidays, and we all try to find ways to look and feel that little bit better while wearing rather a lot less! Well, your search is over. This issue isn’t about fad diets or torturing yourself for weeks on end to get ‘beach body ready’. But it is about quick and easy ideas, and the odd cheat, to help you feel fitter, look slimmer and feel full of energy all summer long. From our gym-free total body tone-up (p18) to the fastest ever flattummy tips (p30), just keep an eye out for our special Easy Beach Body Tricks logo. See you next month. Meet our cover star We’ve been... Raising money » Our Fit & Well Race For Life team…

Did you know that your gut’s home to around 100 trillion bacteria? These play an important role in digestion, but can also dictate whether you pile on the pounds or stay lean. ‘There are two main bacteria groups and your ratio of these determines whether you have a ‘lean gut type’ or an ‘obese gut type’,’ says Brenda Watson, author of The Skinny Gut Diet (Harmony Books). Unfriendly bacteria can make your body cling to calories, leading to weight gain. But Brenda’s diet plan boosts levels of friendly bacteria, helping you to get – and stay – slim. Do you have too many bad bugs? Your gut bacteria set up home in the early years of your life and can influence weight gain later on. You may have higher levels…

Speedy slimline tomato, mozzarella & basil lasagne YOU WILL NEED » 1tbsp olive oil » 1 garlic clove, crushed » 400g can tomatoes » Splash balsamic vinegar » Handful basil, torn, plus extra to garnish » 150g fresh cherry tomatoes » 9 lasagne sheets » 250g light mozzarella, torn » 20g chunky breadcrumbs, toasted » 20g Parmesan, grated WHAT TO DO 1 Warm the oil and garlic in a pan, add the canned tomatoes, vinegar and basil, and simmer for 10 mins. Add the cherry tomatoes and cook for a further 5 mins. 2 Cook the lasagne in boiling salted water for 8 mins, until tender. 3 Layer up 3 lasagne sheets each with the cherry tomato sauce and torn mozzarella pieces, then sprinkle over the breadcrumbs and Parmesan. 300…

Tuna Niçoise salad » Brilliant for boosting a healthy heart ≫ Cook 300g halved new potatoes in boiling water for 10 mins. Put 4 large eggs into boiling water and cook for 7 mins. Meanwhile, grill 4 tuna steaks for 8 mins until cooked. Put 200g trimmed French beans into a bowl with 2tbsp water, microwave on high for 2 mins. Cool the eggs under cold water. Combine the leaves from 4 Little Gem lettuces with 150g halved cherry tomatoes, the beans, potatoes and 24 black olives. Divide between 4 plates. Peel and halve the eggs, slice the tuna and arrange on the salad with 50g anchovy fillets. Serve with a dressing made from 2tbsp olive oil, 2tbsp water, 1tbsp wine vinegar and 1tbsp Dijon mustard. 468 calories 24g fat…

TREND ALERT! Seaweed is making a splash in the health food world. Packed with a range of nutrients, it’s especially high in iodine, essential for the function of the thyroid gland, which helps keep your metabolism ticking over and maintain energy levels. Two in three British women are deficient in iodine, so top up your levels with these tasty treats: » Daylesford Organic Super Greens Broth with Seaweed, Spirulina & Ginger, ￡3.99, ocado.com » Itsu Crispy Seaweed Thins, ￡1, Sainsbury’s » Supersec Sea Spaghetti, ￡4.48, buywhole foodsonline.co.uk VEGGIE READY Want to make meat-free Mondays hassle free? Try one of Tesco’s 10 new vegetarian ready meals, including Spicy Bean Burgers (right) and Vegetable Moussaka. Containing plenty of fresh veg to get your five-a-day, they’re also a snip at ￡2.30. Food maths…

Adidas Climachill Tank Top, £26, xs-l Made with an innovative mesh-like fabric, this top dries almost instantly and keeps you cool, even in hot weather. Berlei Podium Bra, £45, 32-38 A-D This ultra-supportive bra has an in-built heart rate sensor, so you don’t need to wear one separately. Superfeet Berry Insole at amazon.co.uk, £40 Give your feet extra stability and support while you run. Bobble Sport, £9.99 An in-built filter removes chlorine from water, and the bottle is specially designed for an easy grip while you work out. Yurbuds Earphones, £79.99 Go wireless so you don’t get tangled up in equipment. Plus, these are smaller to fit in women’s ears. Zaazee Erin Cross-back Vest, £38, xs-m; Eszter Capri, £60, xs-m Zaazee is our fave new sportswear discovery! The supportive fabrics…

1 Protect and bronze Out and about on hot days, your make-up essential is the amazing Bourjois BB Bronzing Cream 8 in 1, £9.99. It gives you light coverage, intense hydration and a hint of tan, along with sun protection – no need for loads of different products. 2 Boost with a buff To ensure smooth, toned skin you need to get the blood flowing. And there is no better way than massaging in Sanctuary Salt Scrub, £11.50. It helps move toxins away as well as ditching dead skin cells. 3 Hydrate and hone Using a super-serum means you can swap some gym sessions for sun lounger sessions. Soap & Glory Sit Tight Super-Intense 4D Targeted Firming + Smoothing Lower Body Serum, £16.50, takes on a lot of the hard…

That’s clever! Toasting bread lowers the glycaemic index, making it less likely to cause a blood-sugar level spike. But toast lightly to avoid increasing the carcinogenic chemical, acrylamide. RYE BREAD Calories: 83 per slice MADE FROM? Rye flour. PROS It’s packed with potassium and iron and has more fibre than wholemeal. CONS Texture can be dry and dense. ONE TO TRY Schneider Brot Whole Grain Rye Bread, ￡1, Waitrose. WHOLEMEAL BREAD Calories: 88 per slice MADE FROM? Whole wheat grain flour. PROS Good source of magnesium, folate and vitamin E, as well as fibre. CONS Some contain added sugar ONE TO TRY Sainsbury’s So Organic Stoneground Wholemeal Bread, ￡1.20. SOYA AND LINSEED Calories: 125 per slice MADE FROM? Wheat, soya flour, linseed. PROS Boasts heart-healthy omega-3 fatty acids and lots…

Every gorgeous celeb swears drinking 2 litres a day is the secret to her perfect skin and sparkling eyes. But despite the potential benefits, I’m a total slouch when it comes to downing water, partly because I find it very boring. The l’eau-down The official advice is that you should aim for 1.6 litres of fluid every day to keep your health ticking over, but milk, fruit juice, soup and even tea and coffee count towards this. However, nutritionists and beauty therapists argue that you should guzzle at least 2 litres of water for optimal health and a gorgeous complexion. I’m a sucker for anything that promises smoother skin, so I visit a Dermalogica salon for an analysis. Therapist Felicity puts on magnifying goggles for a closer look. ‘You’re quite…

Do you remember the This Girl Can advert? Aimed at encouraging women to work out without caring what they look like, the campaign received a phenomenal response at its launch. It got everyone talking, including us, as it sums up the way Fit & Well sees exercise. Back this summer, Sport England are hoping to inspire even more women, whatever their shape or size, to get active. Upload a photo and select your mantra through the new app, or snap up a limited edition This Girl Can T-shirt from M&S (£1 from every sale goes to projects helping women get active). Here, we meet three of the original TV stars… THIS GIRL CAN » To find out more, visit thisgirlcan.co.uk or join in by tweeting a photo of your workout…

Merging multiple disciplines into one workout – including cardio, strength and compound moves – is the most effective way to hone your body in record time. ‘Each exercise targets a different area of your body, helping to shape up your exterior and provide a strong mental and physical core,’ says Jessie. As the body tends to rise to new challenges, you should see results fast. JESSIE’S GET FIT TIPS » Move every day, whether it’s a brisk walk or a HIIT training class, it’s key to staying fit and healthy. » Looking ahead to a big final goal (for example, losing a stone) can be daunting and might put you off. Break it down into smaller chunks and focus on achieving your goal for each day. » Keep telling yourself…

When I was a child, I was fairly active and, as an adult, I stayed around the 10st mark, even after having my three kids. But in 2007 I was told some devastating news that caused my world to unravel. My baby, Maggie-Mae, was diagnosed with a rare bowel disorder. Over the next few years my wellbeing took a backseat. I juggled hospital stays and operations with my other duties as a single working mum. Exercise went out the window and I either tucked into hospital meals or wolfed down fast food at the end of a long and tiring day. Slowly the pounds started to creep on, but I didn’t care – there were more important things to focus on. In 2010, I was dealt another devastating blow. Doctors…

What’s so good about them? » Great source of protein » Best nut for vitamin E » Boosts good bacteria » Helps lower blood pressure » Raises levels of good cholesterol » Good source of fibre » Stabilises blood sugar levels » Supports weight loss » Source of calcium » Eating whole almonds with skins as a mid-morning snack can help stop hunger pangs, so you eat less calories later in the day and lose weight. A new study found that almonds also reduce cravings for salty, fatty and sweet foods. » A handful of 25 almonds provides 180 calories, 6g protein and around a third of your fibre intake for the day, so they won’t sabotage your diet. In fact, those who eat 16g almonds a day are less…

» THE ORIGINAL VERSION Made from beef mince, breadcrumbs and egg yolk, then smothered with mayo and guacamole – most burgers are high in fat. WHAT WE DID We switched to lean turkey mince, topping the burger with crunchy fresh veg salsa. Scooping out the bun cuts the carbs, too. THE DIFFERENCE » OUR HEALTHIER VERSION YOU WILL NEED » 500g turkey thigh mince » 2tbsp chopped coriander or parsley » 2tsp Cajun spice blend » Few squirts Frylight For the salsa » 2 large tomatoes, chopped » 1 jalapeño chilli from a jar, chopped » 1 ripe avocado, chopped » 1-2tsp lemon juice » 4 burger buns WHAT TO DO 1 Heat oven to 200C, gas 6. Put the turkey mince into a bowl, season generously, stir in the…

If you need to lose weight with only a week or so to go, relax. This plan, devised by nutritionist Angela Dowden, reduces your calorie intake, but also slashes salt – important because salt can make your body cling to excess fluid, which can cause bloating. The plan’s based on high-fibre foods, which fill you without adding too many calories, and the carbs are slow release to keep your energy steady throughout the day. THE RULES... » Don’t snack! Remember, this plan is only for a week. » Only drink water and calorie-free drinks (such as herbal tea). » Swap meals around from the different days, or repeat meals if you want to. But try to stick strictly to the meals in the plan. That’s clever! Celery, beetroot and asparagus…

Did you know that, weight for weight, British blackcurrants have a higher vitamin C content than oranges? No wonder they’re being hailed as a superfruit. ‘Research has found they have a remarkable composition containing many components that are beneficial to health,’ explains nutritionist Angela Dowden. ‘Their distinctive dark purple colour comes from the heart-healthy antioxidants which make them so good for you. As British blackcurrants are specially grown for their colour, this makes them extra rich in these health-boosting compounds.’ British blackcurrant season runs mid June to late August so now’s the perfect time to try them, with a meal or in these super healthy smoothie recipes. They freeze well, too, so you can enjoy the benefits all year round! Tropical flat tum smoothie Rich in potassium, with more than…

...that makes me feel confident Is Barry M or MAC brightly coloured lipstick. When I feel a bit tired I slick some on for an instant fix. ...that helps me get to sleep Is Dr Hauschka Rose Day Cream, ￡29.50. I always put it on before bed and now I associate that scent with relaxing and bedtime. ...I do to stay in shape Is work out three times a week with my trainer. She mixes it up to keep my body guessing, alternating between weights, lunges, TRX and HIIT. ...that perks up my energy Is exercise. Not necessarily while I’m doing it, but definitely afterwards. A long walk with my pug Bettie always clears my head, too. ...I eat to stay healthy Is plenty of greens. I also take Nature’s…

Your holiday sleep fxes Going away should be restful, but heat, jet lag and being out of your usual routine can all mess with your sleep. Dr Nerina Ramlakhan, sleep expert for Silentnight, explains how to get great shut-eye when you go away. 1 STAY HEALTHY ON THE WAY Avoid drinking too much alcohol or coffee at the airport. Instead, drink plenty of water and take healthy snacks to eat on board, such as fruit and oatcakes. This will stop you feeling sluggish. 2 STAY ACTIVE Exercise helps you feel energised during the day and sleepy at bedtime, so look for opportunities to be active. Join in that yoga class, take a swim in the sea or hire a bike. 3 AVOID SIESTAS It might be tempting to nap on…

STOMACHSOOTHING HERBS Herbs can work brilliantly in a fruit salad and have body benefits to boot. TRY A few torn mint leaves, which can help reduce bloating, or basil, which has been shown to help ease IBS symptoms. FIGURE-FIXING FATS Avoid sugary, low-fat yogurts. Full-fat natural versions will help control your weight by filling you up without spiking your blood sugar. TRY A dollop of natural yogurt, goats’ yogurt or dairy-free coconut yogurt. DIGESTION BOOSTERS Antimicrobial fruits improve digestion by gobbling up the unfriendly bacteria in your stomach. TRY Chopped papaya or grapefruit. NUTRIENT-PACKED DRESSING For an extra sweet treat that also packs a health punch, stir in a healthy homemade syrup. TRY Energy-boosting date syrup, which is rich in heart-healthy potassium. Soak a small cup of dates in water…

THE FAT ZAPPER For a smoothie that’s filling without many cals, blitz ingredients that are high in fibre, such as berries, with protein-rich yogurt and cinnamon to balance blood sugar and reduce cravings. The matcha can help burn fat. » 1 handful of strawberries » 1 handful of raspberries » 2tbsp natural yogurt » ¼tsp matcha powder » ½tsp cinnamon » 1 glass of water THE ENERGY BOOSTER Banana, which is high in fibre and potassium, gives you a quick vitality lift, while spinach and sunflower seeds contain minerals vital for energy production. The green tea contains enough caffeine to put a spring in your step, without making you feel jittery. » 1 ripe banana » 2 handfuls of spinach » 1 glass of cooled green tea » 1tbsp sunflower…

23 good-foryou food ideas Filling summer dinners » Cheeky Moroccan chicken & veg roast dinner Low-carb lunches » Crayfish & cucumber protein pot Low-cal sweet treats! » Low-fat lemon, yogurt & raspberry cake » We help you choose the healthy option, whatever your diet Mains under 500 Snacks/desserts under 150 Under 14g of fat for main meals Less than 5g of added sugar per serving Contains 1.5g of salt or less per serving At least 20% of cals come from protein 6g (or more) of fibre per portion Less than 3g of saturated fat per serving Contains no gluten products The portions of fruit and/or veg per serving…

Berry & coconut fro yo YOU WILL NEED » 160g can coconut cream » 375ml coconut milk yogurt (Co Yo) » 3tbsp runny honey » 300g mixed frozen berries WHAT TO DO 1 Whisk the coconut cream, yogurt and runny honey together until smooth. 2 Stir the frozen berries into the mixture and crush them slightly. 3 Put into a freezer-proof container. Freeze for several hours until firm, preferably overnight. 4 To serve, allow to soften at room temperature for 30 mins. 132 calories 10g fat (9g sat) 8g carbs Prep time 10 mins Chilling time 4 hrs Serves 10 Low-fat lemon, yogurt & raspberry cake YOU WILL NEED » 2 large eggs » 225g golden caster sugar » 225g Greek yogurt » Finely grated zest 3 lemons » 100g…

31 calories Wall’s Mini Milk Ice Cream Lolly 54 calories Nestle Rowntree’s Fruit Pastilles Lolly 44 calories Wall’s Twister Mini Pineapple, Strawberry & Lemon Ice Cream Lolly 42 calories Waitrose Essential Rocket Lolly 73 cals Tesco Real Fruit Split 82 cals Nestle Fab Strawberry Ice Lolly 94 cals Wall’s Solero Exotic Ice Cream Lolly 140 cals Mars Ice Cream Bar 128 cals The Skinny Cow Mint Double Choc 150 cals Magnum Mini Classic 25 cals Wall’s Calippo Shots Strawberry & Lemon 60 cals R Whites Premium Lemonade Ice Lolly 63 cals Robinsons Fruit Shoot Squeeze Up Fruit Ice…

What do Jennifer Aniston, Jessica Ennis-Hill and Kate Hudson all have in common? A toned back. You may not give that area of your body much thought, but an athletic back looks elegant and sexy, and helps improve posture, so you’ll look slimmer. And toning up this area can also help prevent debilitating back and neck pain. ‘There’s a lot you can do to protect your back,’ says personal trainer Anna Reich. ‘Sit up straight to avoid stress on supporting ligaments, tendons and muscles. Set an hourly reminder on your phone to get into the habit of standing and walking around. Swap your high heels, which are linked to lower back pain, for flatter shoes (at least on your commute), and avoid carrying heavy handbags – if you have to,…

She was nominated for Best Actress at this year’s Soap Awards for a gruelling sexual assault storyline, and is currently taking a break from the show before filming her character’s dramatic exit later this year. But off screen Natalie Anderson is happily married to James Shepherd and has a two-year-old son, Freddie. We had a quick chat with the 33-year-old actress to find out how she balances life – and looks so fab… Do you make sure you find time to exercise? Being active and staying healthy are essential to me, especially since I’ve had Freddie, as I want to have the energy to run around with him. Even if I’m busy at work, I try and go to the gym three times a week. If I skip a week…