Tabla de contenidos para Apr-2018 en Fit & Well

No, it’s not burnt – this is Prezzo’s new Black Pizza – the first in the UK to be made with a charcoal base. At £10.95, it’s available with Calabrese sausage, pepperoni, Roquito chilli pearls or a veggie version with fresh mozzarella, truffle-infused oil and rocket. The dough is made with activated charcoal and promises to be ‘a multi-sensory experience’. Charcoal though, really? Er, yes! It can alleviate gas and bloating, boost digestion and even promote anti-ageing. And it doesn’t just stop at pizza when it comes to the wonders of charcoal. Here’s our other top picks… » Suffering from excess wind? Pop a couple of Holland & Barrett Activated Charcoal Capsules, £5.59, after eating. They work as a natural absorbent to make post-food bloating a thing of the past.…

BEETROOT Beetroot contains folate (a natural form of folic acid), which is needed to support red blood cells. CARROTS Carrots contain vitamin A, which keeps cells healthy and also helps maintain the barriers that prevent germs entering the body. They’re packed with vitamins C, B and E too – critical to immunity. SPINACH This is full of antioxidants and betacarotene to boost our immune system’s bug-fighting ability. Did you know? Vitamin C increases the production of white blood cells and antibodies to help fight infection CHIVES As well as antioxidants, vitamins and minerals, chives also contain choline – an important nutrient that helps with sleep, mood and recovery. ONIONS More of the trace mineral selenium is found in onions than in any other veg. It helps reduce inflammation and stimulate…

She’s an advocate for embracing natural beauty, and Stacey Solomon really does practise what she preaches, as she arrives to our shoot beaming from ear to ear, make-up free and with her hair piled on top of her head. As she gets her subtle make-up applied and her hair gently waved, we get straight onto the matter of how on earth the busy working mum-of-two boys, Zachary, nine, and Leighton, five, manages to fit an exercise regime into her hectic schedule. She doesn’t, and that’s exactly the point. ‘Exercise fits into my life,’ she says, ‘rather than my life fitting around exercise.’ ‘I walk everywhere’ Don’t think that Stacey spends her days lounging around. The 28-year-old does like to lead an active lifestyle, but the gym is never involved. For…

BEFORE I’ve always been ‘big-boned’ but all through my childhood I was very active, playing netball and doing athletics, so I remained a healthy weight. At 20, I moved to the Caribbean, where my husband Eugene and I got married and we had our son, Keenan. I stayed slim, thanks to all the fresh food. However, at 32, I moved back to the UK and it was a different story. I lived next door to a Chinese takeaway and a fish and chip shop. My husband and son had to wait nine months before they could join me in the UK and I missed them terribly. Feeling miserable, I ate for comfort, especially chocolate. It got to the point where I was wearing a size 26, had high blood pressure,…

Pippa Middleton loves this make! The countdown begins! Taking part in this year’s Virgin Money London Marathon on 22 April? Tell us your last-minute training tips and tricks at Facebook.com/fitandwellmagazine FIRST-AID ESSENTIALS Personalised Vaseline tin, £2.99, personalised-tin.vaseline.co.uk this oh-so-versatile pot is great for rubbing between toes to prevent blisters and stop skin chafing. Canesfresh Feminine Wipes, £3.99 for 10 stay fresh down below with these flushable and biodegradable wipes, packed with nourishing B5. Soft & Gentle 0% Aluminium Anti-Perspirant, £2.79 if you’re getting a move on, you need to stay dry. This does the job, thanks to its bamboo powder and sage. We love.…

Leaner lamb burgers YOU WILL NEED » 1 medium onion, chopped» Spray oil» 1-2tbsp garam masala» 400g pack lean lamb mince» 50g cucumber, thinly sliced» Splash of white wine vinegar» 1 fat garlic clove, crushed» 100g natural yogurt» 4 small burger buns, toasted» Salad leaves WHAT TO DO 1 Cook the onion with a couple of sprays of oil in a non-stick frying pan until soft. Add the spice and cook for a couple of mins. Mix the lamb mince with the onion mixture, then season and shape into small patties. Leave the burgers in the fridge until ready to cook. 2 Wipe out the frying pan with kitchen paper and add a couple of squirts of spray oil. Fry the burgers for 8 mins, then turn them and continue…

Chicken paillard with tzatziki and rocket 133 calories 2.5g fat (0.7g sat fat) 5g carbs Prep time 15 mins Cook time 5 mins Serves 2 YOU WILL NEED » 150g skinless free-range chicken breast» ½tsp olive oil» ½tsp lemon rind» 1tsp dried oregano» 1 garlic clove, crushed» ¼ cucumber, deseeded and finely chopped» 100g fat-free natural yogurt» 2tbsp chopped fresh mint leaves» ¼ red onion, finely chopped» 1tsp lemon juice» 50g rocket, to serve» Lemon wedges, to serve WHAT TO DO 1 Cut the chicken into 2 equal portions, place between 2 pieces of cling film and batter with a rolling pin to flatten. Transfer to a plate. Rub the olive oil over the chicken, then add the lemon rind, oregano and garlic and massage to coat. 2 Heat a…

Get gorgeous overnight How healthy is your heart? Instant de-stress in seconds 41mm They’re not much bigger than a golf ball, but truffles can really pack a nutritional punch, especially when it comes to protein. ‘Despite their size, truffles are estimated to contain between 20-30% protein,’ says Jon Hawkins, personal trainer at discount-supplements.co.uk. ‘This makes them perfect for adding to salads for a little extra protein hit.’ Raw or cooked, spending hours foraging in the woodland for them is certainly not a waste or time, as these pricey finds are a great source of vitamins K and B, are cholesterol-free and even have anti-cancer properties. FORAGE FOR GOODNESS Sacla’ Pesto No.11 Truffle, £1.95, Waitrose Stirred through your favourite pasta dish, this pesto contains black summer truffle for a pungent, decadent…

EXERCISE BEFORE OR AFTER WORK? The verdict It depends. The reason Working out in the morning, you’ll often have more energy, can burn fat fast and will have a psychological boost. Yet there’s an increased risk of injury. In the evening you’re more physically prepared and can work out for longer, and it’s safer for power/strength workouts. But it could lead to a disturbed night’s sleep. Coconut oil VS Olive oil The verdict Olive oil. The reason Although both are healthier options than others out there, there’s far more research that supports the health benefits of olive oil than coconut oil. Plus, there are more ‘good fats’ in olive oil, which help improve cholesterol and lower the risk of both heart disease and inflammation. SNACK SWAP While peanuts are heart…

1 STAND Thirteen hours – that’s how much some of us are spending on our bottoms and that’s bad news for our hearts. Sitting for long periods is thought to slow the metabolism, which affects your body’s ability to regulate blood sugar, blood pressure and break down body fat. But standing, even for just an extra two hours a day, can have a positive effect on lowering blood sugar, blood fats and weight. Set a timer to remind you to get up from your desk and take a short walk every half-hour. At home, get up off the sofa during ad breaks, and walk around when you’re on the phone. 2 DANCE Fancy trying the foxtrot or have a desire to do some disco? Your heart will love you for…

You’re looking in great shape. Was it hard to motivate yourself after having baby India last June? No, it was easy because I didn’t fit in any of my old clothes so I couldn’t wait to get back in the gym! I waited about eight to nine weeks. You can’t really start before then. I got all the check-ups and went to a physio. You still exercised during your pregnancy, didn’t you? Yeah, until the last few weeks really, which shocked a lot of people – nobody seemed to know much about pre-natal workouts. I had the easiest and quickest labour! Is there a certain body part you struggle to keep in shape since being a mum? My tummy is hard to get back, plus my back has got bigger.…

Consultant Gynaecologist, Ms Tania Adib, who works at The Medical Chambers Kensington, says: If you have a bidet then fine, but douching is a no. It’s associated with a range of health problems and upsets the natural balance of bacteria in the vagina. Use unperfumed, gentle soaps to wash the vulva area daily, or more if needed during menstruation. The vagina itself is self-cleaning. The mucous discharge all women have is doing the job of keeping it clean and healthy. With the inner mucosa of the vagina (the part inside the vulva), use water to wash away any menstrual blood or sweat. This could be via bathing, a bidet or the shower. Just don’t douche! The vagina will sort itself out.…

Did you give up meat and dairy for this year’s ‘Veganuary’ challenge? If yes, you weren’t alone. One in five UK adults have tried or are planning to try the vegan trend in 2018* and, in the past decade alone, there has been a 360% rise in veganism**. But, while many people feel that being vegan is the best thing for the planet, eliminating certain foods can have a huge impact on your health, especially if you don’t replace the nutrients you’re cutting out from your diet. We asked two experts for their opinion... ‘RED MEAT IS LINKED TO CANCER’ Vicky Pennington, a registered dietitian and nutritionist for Boots, reckons veganism can be healthy. ‘Vegan diets have been associated with lower risks of heart disease, type 2 diabetes, lower blood…

» Squats Stand with your feet shoulder-width apart, toes slightly pointing out, chest up, eyes forward. Push your bum back as though you’re going to sit down. Lower down until your thighs are almost vertical to the floor. Rise back up, pushing through your heels. Maintain a flat back – don’t arch it. Keep your eyes forward as this helps to keep your chest facing forward too! To make this more bum focused, widen your stance slightly. To increase the burn, when in the low squat position, pulse slightly five times. HOW MANY Try three sets of 10-20 squats, leaving 20 seconds between each set. » Reverse lunges Keeping your back straight and feet hip-width apart, take a big step back with your left leg. Bend down so the left…

We all want arms like Wonder Woman, aka the incredible Gal Gadot, but there’s no need to risk looking like a dumbbell virgin in the weights room. A pair of arms to rival those of the toned action star can be achieved in the comfort of your own home, thanks to this Pilates routine from Caroline Sandry. When it comes to toning up, Pilates exercises are some of the best around, due to the concentration and body control needed. ‘They also work your whole body,’ says Caroline. ‘So while you’re strengthening your arms, you’re challenging your core and pelvis too.’ 30 day challenge YOUR SIX ARM-SCULPTING MOVES This muscle-pumping Pilates routine will target biceps (at the front of your arm), triceps (at the back of your arm) and shoulders. ‘It’s…

You hear treadmill, you think long runs pounding a moving walkway, while trying to feign interest in whatever’s showing on the TV in front of you. It all gets a bit tedious. Well, it’s time to change your mindset on the humble running machine. Fit & Well’s Personal Trainer, Lucy Gornall, reckons you can lose fat, tone up and get fitter in just 20 minutes by mixing up the treadmill speed and incline. Simply take your pick from one of the routines on the next page, ensure you’ve properly stretched – focusing primarily on your lower body – and get going! Before you press ‘Start’ Avoid injury with the right footwear First-time treadmiller » 5 minutes Run at a pace that challenges you, but still allows you to hold a…

SUPERMARKET SWEEP Instead of doing an online shop, head out and get walking through the aisles. Mix up your shopping list so you’re not doing the quickest route around the store. TICKTOCK More often than not, we simply forget to cram in our 10k steps. Work, family, friends… We’ve always got a lot to think about, right? So set a few alarms on your phone each day to get up and stretch your legs. THE COMMUTE If you take the bus, train or Tube into work, hop off one stop early and walk the last leg of your commute. Or start by walking to a stop a little further from home. SOCIAL BUTTERFLY Instead of meeting friends for a coffee, get one to take away and have a wander. Or…

OXO GOOD GRIPS 3-IN-1 AVOCADO SLICER, £6.99, AMAZON No need to fiddle around with your morning avocado – this slicer will prep it for you! The plastic blade is safe to touch and will easily split the avocado in half, remove the pit and then slice the fruit from its skin. JOSEPH JOSEPH NEST STEAM STEAMING PODS, £15, JOHN LEWIS Steam your way to a healthier lifestyle with this in-pan steaming pod set. The individual pods let you steam a variety of foods at the same time and can be stacked together to save space in your cupboards. CHEF’N HERB SNIPS & KALE STRIPPER, £9.99, LAKELAND Preparing leafy kale and fresh herbs has never been easier. These clever scissors strip tough-stemmed leafy greens and herbs in seconds.…

WHAT’S A PORTION? YOUR CUT OUT & KEEP GUIDE HOW MUCH IS TOO MUCH? ‘As a nation, there is no doubt that we could all benefit from increasing our intake of fruit and vegetables,’ says registered dietitian Dr Helen Bond. ‘There’s no maximum limit and, considering most of us are not reaching even five a day, more is better to reduce our risk of cardiovascular disease and cancer. ‘That said, if you’re suffering from any gastrointestinal issues, including IBS, you should consult your doctor or dietitian. It’s often advised to limit fresh fruit to three portions per day and, if your symptoms include bloating and wind, limit intake of gas-producing veg, such as beans and pulses, Brussels sprouts and cauliflower.’…

Breakfast A coffee before hitting the gym Ashton says A coffee is a really good pre-workout boost as it will give the body some alertness to train. However, this is not breakfast! Breakfast is generally food that provides energy for the body, especially important if you are working out. Lunch Salmon, avocado, tomato, rye bread and egg whites Ashton says There’s a good balance of macronutrients in this lunch, healthy fats, and good protein source to repair muscles and carbs to replace the lost energy. Egg yolks are the best parts – gone are the days where people should fear cholesterol in eggs being bad for them. Dinner Steak, or chicken stir-fry, with plenty of vegetables Ashton says Both steak and chicken are fantastic choices as high in protein and…

Q I’m low on energy, despite getting plenty of good sleep every night. Is there a reason? Jacqueline, Bedford A See your doctor who can check you for common problems associated with lack of energy, such as anaemia, under-active thyroid, or undiagnosed diabetes. If all’s well, check your diet is healthy, as lack of some vitamins and minerals is also a common cause. You may find that topping up with a multivitamin supplement helps. Avoid excess stress, alcohol and caffeine. Is pregnancy a possibility? Q How can I prevent chafing down there and on my nipples, when I go running? Claire, Bristol A Pick running gear with as few seams and tags as possible. Have your sports bra expertly fitted so it provides the right amount of support without being…

Clean eating – it’s one of the most popular healthy food tags on Instagram. But what does it actually mean and why is it good for your body? Rather than concentrating on eating less, the clean method is more about being mindful of the food’s journey between its origin and your plate. It’s about eating wholefoods – those that are un- or minimally processed, refined and handled, making them as close to their natural state as possible. Do this and weight will drop off and your health will improve, no starving required! Make a start with our clean-eating body reboot. THE 4 EATING CLEAN PRINCIPLES Balance: The breakfast and lunch recipes in the plan balance proteins and carbs to promote weight loss and boost energy. Go easy on the carbs…

POACHED EGGS WITH TURKEY AND AVOCADO 1 Fill a deep non-stick frying pan halfway with water and put over a medium-high heat. Crack in 2 large eggs as if they were fried eggs. They will gently poach – there is no need to swirl the water. 2 Place a small frying pan over a medium heat either with or without 1tsp coconut oil. Add 1 slice good-quality turkey bacon and cook for around 3 minutes on each side or until crispy, checking the eggs as you go. 3 Toast 1 slice sourdough rye bread until it is nice and crunchy. 4 Once the water has been simmering for 4 minutes, remove the poached eggs. They should be bright white all over. Dab with kitchen paper. 5 Smash or slice half…

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…

ASDA BEETROOT, SPINACH & GRAINS, 300G, £1.50 Best for… a speedy lunch. It’s a flavour-packed mix of bulgur wheat, beetroot, freekeh and spinach dressed in a horseradish sauce with carrot and pickled red onion. Also from Asda: Super Grains, Lentils & Greens, 300g, £1.50 SAINBURY’S BULGUR WHEAT, CHICKPEAS & QUINOA, 250G, £1.50 Best for… a side dish or adding to soups, stews or curries. It’s full of slow-releasing carbs to keep you feeling fuller for longer. Also from Sainsbury’s: Microwave Rice in Golden Vegetable, Lime & Coriander and Mushroom, 250g, 65p TESCO MEDITERRANEAN INSPIRED GRAINS, 250G, £1.50 Best for… serving with grilled fish or chicken. This delicious blend of bulgur wheat, wheatberries and haricot beans is dressed in a tomato and basil sauce. Also from Tesco: Bulgur Wheat, Green Lentils…

408 calories 10g fat (3.5g sat) 54g carbs Prep time 10 mins Cook time 25-30 mins Serves 2 » OUR HEALTHIER VERSION YOU WILL NEED » 1 tin tomatoes» 2 cloves garlic, chopped» Handful basil leaves» ½tbsp olive oil» 1 red onion, sliced» 1 wholemeal pizza base (we used Northern Dough co)» 100g mushrooms, sliced» 100g spinach, wilted» 80g light mozzarella WHAT TO DO 1 To make the tomato base, bring the tinned tomatoes to a simmer in a shallow pan, add the garlic, and leave to simmer for 15 mins. Season and stir in a few torn basil leaves. 2 Heat the oil in a small frying pan and gently cook the onion until it softens and starts to caramelise. 3 Heat the oven to 200c/Gas 6. On top…

Take inspiration from some of our favourite healthy insta eaters #fitandwellfood Show us your healthy food creations by tagging @fitandwellmagazine on Instagram and using this hashtag.…

NEED TO KNOW… » Butter and margarine contain the same amount of fat and calories, usually around 82g fat per 100g and 744 calories. The difference between the two is the type of fat. » Butter contains mainly saturated fat, which can raise cholesterol, while margarines and spreads contain mainly monounsaturated or polyunsaturated fat, which help lower cholesterol. » Low-fat and reduced-fat spreads contain between 40-70% fat, and have 364–634 calories per 100g, depending on the brand you buy. » Experts recommend women should eat no more than 20g saturated fat a day. As 1tsp (5g) of butter contains 2.6g saturated fat, two slices of buttered bread give a quarter of the maximum amount you should eat in a day. That’s clever! When choosing a spread, look at your diet.…

*NO PRICEY PRODUCTS IN SIGHT, FYI! 1 Smashed your fave blusher? Add a little alcohol, rubbing into the powder and mix until it forms a smooth paste. Pat it down with the back of a spoon and leave overnight. When you wake up, your rouge will be good as new. 2 Spent a fortune on a fancy lipstick? Make it last longer by exfoliating lips first. Use a warm, damp flannel and gently rub away any dead and dry skin. 3 Simply run a tumble-dryer sheet over your hair to instantly tame flyaways and banish static. 4 Mix a tablespoon of olive oil with a teaspoon of sugar and rub over your hands. Rinse after a minute to reveal softer, smoother skin. 5 For eye make-up smudges, put primer on…

MOSTLY As… The Health Hipster Research shows that one in three people follow diet fads* and you’ve certainly got your finger on the pulse (when it’s not syncing your Apple Watch). It’s great to be in the know, but don’t get too consumed with keeping up – focus on finding something you really enjoy. Have you tried? Rather than embracing whole trends, just pick out key elements that suit you. Instead of adopting the entire Paleo diet, you could start eating more leafy greens and cut out processed food. MOSTLY Bs… The Routine Craver You know what you like when it comes to your diet, exercise and health – and you’re sticking with it. While it’s great to have a strong sense of self, try shaking things up every so…