Tabla de contenidos para May 2016 en Fit & Well

What’s your current fitness challenge? For me it’s to make the most of the better weather and take a regular run and walk every weekend. I’m putting this in writing so I’ve got no excuse. And I’m inviting you to do the same. If you’re on a healthy eating kick (our yummy steak and chips Meal Makeover is for you) or you’ve signed up to our Ultimate Legs, Bum and Tum 30 Day challenge, we want to hear about it. Join us on Faceboook, share your snaps on Instagram or drop us a tweet and we’ll be cheering you on to meet your goals. Let me know how you get on… Meet our cover star We’ve been... Eating healthly Art editor Sam Pope feasted on this lean tuna steak, packed…

THE LATEST FRIZZ-FIGHTERS It all begins in the bathroom… THE SHAMPOO & CONDITIONER Josh Wood Hydration Hold Shampoo and Conditoner, £9.50 each Designed for dry and coloured hair, this covers every frizz-inducing factor possible. With added keratin and oils to protect and smooth. THE QUICK FIX Lee Stafford Frizz Off Treatment, £10.99 Pumping moisture back into your hair is the only way to ever de-frizz fully. Slather on after shampooing for five minutes. THE BRUSH EcoTools Sleek & Shine Finisher, £9.99 The special vents dry hair quicker (less frizz potential) and the bristle pattern distributes your hair’s natural oils evenly, keeping it glossy. THE PROTECTION John Frieda Frizz Ease Nourishing Oil Elixir, £9.99 A lightweight oil-serum mix with added argan oil to condition and nourish, it makes bushy hair behave…

MORNING RAVES ‘The atmosphere is electric’ Olivia Emes, 35, from London, joins her exercise party at 6am raves ‘I’ve got to a point in my life where I’m more conscious of my health and I was attracted to morning raves as they recreate the euphoric clubbing experience I love but without damaging your body. After years of swinging between healthy living and partying, I’ve now become teetotal. The organisers always book respected DJs like Fatboy Slim and Rob Da Bank so you walk through the doors into this mind-blowing party and just feel compelled to get involved. You can get massages, smoothies and take part in yoga too if you like. The majority of people are in fancy dress, which ranges from neon clothes to clown hats. which really adds…

81 cals 3 x Cadbury Fingers Milk Chocolate (£1.29/114g) 62 cals Tesco Custard Cream Biscuit (40p/400g) 71 cals McVitie’s Digestive (£1.09/500g) 64 cals Fox’s Viennese Milk Chocolate (£1.79/120g) 92 cals McVitie’s Milk Chocolate Hobnob (£1.50/262g) 63 cals M&S All Butter Roly Poly Swirl (£1.60/100g) 92 cals 2 x McVitie’s Jaffa Cakes (£1.19/150g) 23 cals Waitrose Rich & Buttery Mini Shortbread (£1/125g) 97 cals M&S All Butter Cranberry & Orange Cookie (£2.10/225g) 53 cals Oreo (54p/154g) 84 cals 3 x Fox’s Party Rings (99p/125g) 69 cals Bahlsen Dark Choco Leibniz (£1.49/125g) 75 cals Jammie Dodger (59p/140g)…

Envious of Kate Hudson’s flat abs and Gisele’s toned bottom? Well, take on our challenge and you’ll soon be able to rival the firmest a-list tums and bums. Our muscles, especially those in our bottom, can become lazy with all the sitting down we do, but to get you bikini ready we’re whipping you into shape with six simple moves. We know you’re short on time, so trainer Faya nilsson (fitnessontoast.com) has devised moves that target your glutes (bum) and core (tum) in one go, for maximum impact. ‘You want to do compound moves that target several muscles at the same time,’ says Faya. ‘to challenge your body, exercise on different planes, so you’re not just moving your body forwards and backwards, but using its full range.’ this challenge will…

M&S SAVE 284 cals SWAP Lamb Rogan Josh 672 cals FOR Balanced For You Aromatic Lamb Curry 388 cals WAITROSE SAVE 114 cals SWAP Tarka Dal 344 cals FOR Aloo Gobi Saag 230 cals MORRISONS SAVE 172 cals SWAP M Kitchen Takeaway Chicken Makhani 588 cals FOR M Kitchen Takeaway King Prawn Bhuna 416 cals SAINSBURY’S SAVE 116 cals SWAP Peshwari Naan 240 cals FOR Be Good To Yourself Plain Mini Naan Bread 124 cals ASDA SAVE 95 cals SWAP Chosen By You Samosa Selection 215 cals (for 2) FOR Chosen By You Mini Vegetable Samosas 120 cals (for 2) TESCO SAVE 214 cals SWAP Finest Chicken Korma With Pilau Rice 743 cals FOR Finest Chicken Jalfrezi With Pilau Rice 529 cals…

As a time-starved, working mumof-three, I power walk everywhere and manage one run a week! I love its feel-good benefits but never look forward to the prospect. So, when Fit & Well asks me to try a trampoline fitness class, I’m intrigued – it sounds fun and, once I discover 10 minutes of bouncing is as beneficial as 30 minutes’ jogging, I’m positively eager! What’s more, an hour jumping on a trampoline can burn up to 600 calories, a fact some celebs have caught on to – Victoria Beckham, Gwyneth Paltrow and Madonna all swear by rebound workouts. Jump to it Now, I haven’t seriously been on a trampoline since the school heart-throb strode through the gym just as I failed to nail a seat drop! I’ve had the obligatory…

Abba’s Super Trouper blasts from the speakers and, in-between photo calls and sipping green tea, Denise Van Outen passes the time with a little jig (Abba’s a particular favourite). Wowing in a sporty blue swimsuit, she’s working hard but having fun. The same applies to her fitness regime. ‘The key thing for me is doing something I enjoy. That’s the only way I stick to it. I like exercise to be sociable!’ says the Magic FM DJ and stage and TV star, who reckons she’s fitter than ever in her forties. ‘I find the gym hard because people are so focused.’ Now 41, Denise has found two forms of exercise she’s passionate about – cycling and golf. ‘I love the fresh air, so they’re perfect.’ ‘I love being a mum…

Healthy meal ideas 2 + 7 + 9 The low glycaemic index (GI) bread will keep your appetite at bay, the salmon is full of omega-3 oils and the avocado provides vitamin E, potassium and fibre. 3 + 8 + 11 Walnuts are a great source of vegetarian omega-3 fatty oils and Brie contains vitamin B2 and B12 – just keep the slices of cheese thin to reduce fat content. 1 + 6 + 10 Almond butter is a heart-healthy monounsaturated fat, but also high in cals, so go easy. Enjoy with fibre-rich granary and tomatoes, full of vitamins and minerals. 4 + 5 + 12 Chicken and houmous are high in protein – essential for healthy skin, bones and muscles. And as the bread is low GI, this combo…

A huge 96% of women find something to feel guilty about at least once a day, while for almost half of us, feelings of guilt invade our daily lives up to four times a day. And topping our list of what triggers those feelings? Eating unhealthily, followed closely by not spending enough time with family and neglecting work. Sound familiar? Us too. In 2010, a study published in the Spanish Journal of Psychology seemed to prove what many of us may already suspect: that women have a greater capacity for guilt than men. Researchers concluded that the female guilty conscience is a consequence of nurture, not nature. They claimed that, through socialisation and education, women are raised to be more conscious of, and anxious about, the feelings of others –…

209 calories 10g fat (6g sat) 21g carbs Prep time 25 mins (plus chilling and 8 hrs setting time) Cooking time 5 mins Serves 6 ‘You won’t believe it’s low-fat’ blueberry cheescake YOU WILL NEED FOR THE BASE » 150g digestive biscuits » 100g granola » 65g light butter FOR THE TOPPING » 300g blueberries (frozen are fine) » 1 lemon, juiced » 5 gelatine leaves » 250ml half-fat double cream » 300g curd cheese » 125g sugar » 425g fat-free quark » ½tsp vanilla extract » A 20cm loose-based cake tin, around 8cm deep. If it’s spring-form, line the sides with baking parchment WHAT TO DO 1 Whizz the biscuits into fine crumbs, add ½ the granola and pulse until fine. 2 Melt the butter in a saucepan, take…

504 calories 26g fat (6.5g sat) 31g carbs prep time 10 mins Cooking time 30 mins Serves 2 THE ORIGINAL VERSION sirloin, fillet or rump steak is pan-fried in a mixture of oil and butter, served with deep-fried chips and a rich Béarnaise sauce. WHAT WE DID We used lean, thin-cut steaks, rubbed with oil and paprika, and cooked in a griddle pan. the sweet potato chips are roasted, and the sauce is a chilli, herb and shallot salsa. THE DIFFERENCE OUR HEALTHIER VERSION YOU WILL NEED » 300g sweet potatoes, cut into chips » 1tbsp sunflower oil » 4 x 75g lean, thin-cut steaks » 2tbsp olive oil » 1tsp smoked paprika » 2tbsp each fresh parsley and oregano, chopped » 1 red chilli, deseeded and finely chopped »…

HEALTHY BODY, HEALTHY MIND 1 GET KISSING Research shows that smooching lowers levels of stress hormone cortisol and can increase the levels of dopamine and serotonin, helping you feel better in the short and long term. 2 COPY YOUR CAT Get on all fours and suck in your tummy, arching your back as high as possible. Release, then repeat slowly 12-15 times. This will release tension from the body, leaving you poised and ready to face the day. 3 WORK YOUR ANKLES If you’ve been sitting for long periods, get the blood flowing and release tension by tracing each letter of the alphabet in the air with one foot, then the other. 4 DON’T LOOK DOWN Chiropractors warn that ‘text neck’, caused by hunching over your phone, overflexes the tissues…

PERFECT YOUR POSTURE Forget what height your saddle’s at when you’re standing next to it – the true test is sitting on it. For confidence, your feet should be able to just touch the floor. At the bottom of the pedal stroke, you should have a slight bend in your knee. If you can only feel it in your quads when you cycle, it’s too high – you should be using your glutes and hamstrings too. Many handlebars are too wide, which can result in shoulder tension and neck ache. They should match your shoulder width. But don’t measure from the outsides of your shoulders, take the distance between the knobbly bones at the top of them. Your arms should be straight but soft – not locked – and make…

GUARANTEED TO STAY PUT! What to look for There are a number of solutions out there to this pesky problem. See which of these works best for you. Yurbuds Inspire 300, £34.99 TwistLock technology means they won’t shift when you’re all-out on the treadmill. Bose SoundSport In-Ear Headphones, £99.95 (amazon.co.uk) This pair has winged tips to fit the shape of your ear. Adidas Response Sport Headphones by Monster, £39.95 They have a patented SportClip to help keep them snugly in your ears. BEST FOR OUTDOORS What to look for Water resistance is a good idea, especially if you like to get out there in all weather. Easy volume control is useful too. Beats By Dr Dre Tour2, £109 They’re sweat and waterresistant, which means they can survive both tough weather…

Check your arteries THE TEST The cushion test >> WHAT IT MEASURES Artery health >> HOW TO DO IT Lie on your back on a bed and elevate both (bare) legs to a 45-degree angle on cushions. Hold them there for one minute, then quickly hang your legs down over the side of the bed at 90 degrees. >> RESULTS This test checks for peripheral arterial disease (PAD), where the arteries that supply the leg muscles become furred up and can cause high blood pressure, high cholesterol and diabetes. If one or both of your feet or legs become very pale when elevated but take several minutes to return to their normal colour, or become bright red when hanging, you could have blocked arteries and need to see your doctor.…

‘My daughters shout encouragement’ Gill Mills, 55, lives in Surrey with her husband. They have three children. ‘My daughters and I have always been close, whether we’re watching box sets, gossiping on the phone, or going shopping – but more recently, our time has involved fewer visits to the high street and more press-ups in the pouring rain. When my children, Fred, Rosanna and Issy, were growing up, I was always too busy to go to the gym. But as they got older, I decided I really should do something to keep in shape. In February 2012, I went along to my first exercise class in the local park. I was breathless as I jogged and did press-ups, but at 52 – a good 30 years older than some of…

For a long time, fat was seen as the enemy – whether you wanted to lose weight or just get healthier, fat was something to cut out of your diet. But in recent years the pendulum’s swung back in favour of fatty foods, with bloggers, personal trainers and nutritionists singing the praises of red meat, cream, cheese, avocados, nuts and coconut oil. Many claim these foods are high in nutrients and keep you feeling fuller for longer. But are they right? ‘Fat has an important role in the diet, making you feel fuller and helping you enjoy the feel of food in your mouth,’ says dietician Helen Bond. ‘Fatty foods also provide important vitamins A, D, E and K.’ But, she says, that doesn’t mean you should be loading up…

50 CALORIES 28g slice of smoked salmon on two small wholewheat crackers 6½ wine gums 1 mini onion bhaji (18g) 2tbsp chicken liver pâté 8 prawn crackers 100 CALORIES 1 slice of brown toast with Marmite 2 celery sticks with ¼ tub of reduced-fat houmous Tuna steak, grilled (75g) 1tbsp full-fat mayonnaise Half pint orange juice 200 CALORIES 40g crisps (just over 1 small bag) Bakewell tart (45g) 50g grated cheese Beans (130g) on toast Baked potato (220g) 300 CALORIES 1 sausage with mash with butter (120g) and gravy (25g) 1 sausage roll (100g) ½ Margherita pizza 1 chocolate muffin Bowl of cheese tortellini (142g) 500 CALORIES Large portion (154g) of French fries Small salmon steak with new potatoes and asparagus and small glass of white wine 100g bar milk…

THE QUEEN OF CLEAN EATING Ella Woodward @DeliciouslyElla Bestselling author, blogger and foodie, Ella’s ethos is all about a healthy take on comfort foods. She’s a strong believer that healthy eating needs to be filling, satisfying and nourishing. Words of wisdom ‘See the fun in healthy living – it isn’t a diet, it’s a lifestyle, and you have to find a balance that works for you.’ GLOW AHEAD Amelia Freer @ameliafreer Nutritional therapist amelia and author of Cook. nourish. Glow. posts foodie photos to make you drool – her dishes definitely follow the rainbow on a plate rule, they’re so full of colour! animal lovers will fall in love with her adorable dogs too – they make regular appearances! Words of wisdom ‘Celeriac ribbons alla carbonara is a healthy version…

Aged 15, at 5ft 8in and a size 14, I felt like a monster around my best friend who was a petite size 8. Desperate to wear the same clothes as my friends, I resorted to ditching junk food and slogging it out at the gym. It was the start of a lifetime of weight watching. Exercise helped me stay slim, so during my early twenties I worked out rigorously, competing in half-marathons and playing netball. But a hectic job in my late twenties – working on the news desk of three weekly regional newspapers – meant exercise took a back seat. Aged 30, after trying to get pregnant (with my then partner) for over a year, I was put on a fertility drug to help me conceive, but its…

EXERCISE BIKE Only £69.99 plus £4.95 postage WAS £129.99 This is the perfect beginner’s exercise bike to help lose weight, burn calories and tone up. A built-in monitor measures time, speed, distance and calories, so you can keep track of your progress. It has been designed to allow for comfortable and reliable usage. This product comes with a one-year guarantee. Features adjustable saddle, the height from seat to pedal extends from 76-86cm. Dimensions: H110 x L82 x W51cm. Maximum user weight: 100kg. Weighs 11kg. D6703 STOMACH TONING BELTS From only £34.99 plus £4.95 postage Forget about gym fees and get in shape with these toning belts. The body-hugging fit allows you to wear it under your clothes. It uses electrical muscle stimulation to send gentle pulses to your abdominal muscles,…

…I always have in my make-up bag is false eyelashes. When I first started on TOWIE I used to plaster my face in make-up. Now I look after my skin and use natural products. I’m a lot more confident to bare all now and let my skin breathe. ...that makes me feel confident is a bouncy blow-dry. I enjoy being pampered and I always want to look my best. …that keeps me energised is exercise. If I don’t work out at least three times a week I feel lethargic. I love going to Zumba classes with my mum. It’s a really sociable activity and a great way to catch up with each other as well as getting fit. …that helps me de-stress is a bubble bath. There’s nothing better on…