Tabla de contenidos para Jul-2018 en Fit & Well

Sorry avocado, but you’re old hat now*. Pandan, a vanilla-flavoured Southeast Asian leaf, is slowly but surely making its way onto the health-food scene. Thanks to its sweet taste, pandan is popular in cakes, cocktails and pancakes, and a quick search of #pandan on Instagram brings up a wealth of interesting-looking treats. Mostly green, but we can work with that. But why pandan over any other health ‘fad’? Nutritionist Francesca Cappozzo, who works at holistic wellness boutique Maître of Thyme, explains that tests being carried out on pandan leaves are promising. ‘The antioxidant content is very high, possibly preventing chronic diseases in the long term, lowering blood-sugar levels and enhancing memory.’ OK, so where do you buy it? Well, currently, it’s only really available in local Thai food stores, as…

STOMACH-SOOTHING HERBS Herbs can work brilliantly in a fruit salad and they provide body benefits too. TRY A few mint leaves, which can help reduce bloating, or basil, which has been shown to help ease IBS symptoms. NATURAL 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 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. PRE-HOLIDAY SUPERCHARGERS Stay well all summer by bolstering your system with vitamin C-packed fruit. TRY Chopped kiwi fruit, cantaloupe melon or perhaps mango. HIGH-QUALITY PROTEIN Give your salad staying power by including a source of protein to slow the absorption…

BREAKFAST »2 poached eggs on wilted spinach, and then a banana »2 slices of German-style dark rye bread with 60g light soft cheese. Plus a bowl of blueberries »Bowl of porridge (40g oats, 220ml semi-skimmed milk) with strawberries BRUNCH (eat in place of breakfast and lunch if it suits your schedule better) »2 poached eggs on spinach and a banana as above, plus a sausage and tomato sandwich (2 slices of whole-meal, 2 reduced-fat sausages, spread of ketchup and a large sliced tomato) »Pret free-range egg and roasted tomato baguette, a pot of Activia strawberry yogurt and 2 mini easy peeler mandarins »Cold poached salmon fillet, a big handful of watercress and 1 tomato, slice of German-style rye bread, 1tbsp balsamic dressing LUNCH »Baked sweet potato topped with ½ a…

400 calories 17g fat (3g sat fat) 32g carbs Prep time 20 mins Cook time 5 mins Serves 4 SPICY TURKEY AND PEANUT NOODLES Heat 1tbsp groundnut oil in a wok, then add 1 crushed clove garlic and 1 chopped chilli for 1 min on a medium-high heat. Add 2tbsp fish sauce, 275g shredded cabbage and 200g Tenderstem broccoli and cook for 2-3 mins, until tender. Add a bunch of sliced spring onions, 300g ready-to-wok fine egg noodles, 2tbsp sesame oil and 200g shredded cooked turkey. Toss everything together and cook for 1 min. Drizzle with the juice of a lime and 1tbsp soy sauce. Add 50g crushed peanuts and serve with lime wedges. WHY IT WORKS ✓ Turkey and nuts are rich in tryptophan, an amino acid that helps…

Best for… athleisure FAT FACE Designed to be worn for exercising and relaxing, this kit is inspired by 80s retro sportswear. The extra details, such as handy pockets for phones and reflective print to be seen at dusk, makes this well-thought-out collection a win-win. » All clothes sizes xs-l, fatface.com Best for… budget F&F AT TESCO With fitness guru Davina McCall as brand ambassador, you know this range can handle a workout. But what’s amazing about it is the price – with shorts and crop tops from just £8 each. » All clothes sizes xs-xl, F&F at Tesco Best for… feel-good fabric BAM Ever worked out in bamboo? Not only does the unique fabric feel super-soft on your skin, it’s breathable and ideal for keeping your cool when working up…

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…

The BBQ season is upon us, and there are few things more tempting than the smell of sausages sizzling on the grill. Sausages can be high in fat, and filled with unwanted ingredients, so here’s our selection of better-for-you bangers to grill without the guilt. ASDA VEGETARIAN MUSHROOM & KALE SAUSAGES, £1.50 FOR SIX Per serving of three sausages 182 calories 8.2g fat (0.8gsat) 19g carbs These vegan sausages are packed with veg and have a vibrant green colour. They’re made with lentils and brown rice, to make them more substantial and filling, but still good for you. LOW SAT FAT HIGH FIBRE 1 OF YOUR 5 M&S SKINNY DOGS, £4 FOR FOUR Per serving of one sausage 124 calories 2.7g fat (0.9g sat fat) 8.5g carbs These are a…

Instagram followers 41.9k GOING GREEN @evergreenkitchen_ ‘Vegetarian food you actually want to eat,’ boasts couple Bri (pictured) and Anguel’s bio. But it’s true, these plant-based recipes make our stomachs rumble. Mouth-watering pics that will brighten up your newsfeed as well as quick and easy videos, so you can recreate this veggie food in your own home. Quick quote ‘Our date night essentials: Good company, good wine, and a sexy slice of cauliflower steak.’ Instagram followers 59.9k DISHING UP THE DIRT @andreabemis Andrea is all about home-grown. Alongside her husband Taylor, Andrea works on a farm and shares amazing recipes, as well as cute farmyard pics. If you like animals and ‘proper grub’ this is the page for you. Quick quote ‘The farm doesn’t take holidays off but that’s OK, we’ll…

80% The number of people who use a computer for more than four hours per day who complain of back pain, according to research by HSE. Tiny tweaks to help ease the pain ‘Four out of five of us will suffer with back pain and it’s normally triggered by bad posture,’ says family GP Dr Sarah Jarvis. ‘Many of us are sitting at computers for up to eight hours.’ 1 Be careful when lifting. ‘Always bend at the knees without twisting, keep the weight close to your body and try not to overstretch your back.’ 2 Sit up straight. ‘It’s very important if you’re working at a desk. Face the keyboard and screen, with your forearms, wrists and thighs parallel with the floor, feet on the ground.’ 3 Take breaks…

1 YOUR PACKED LUNCH Certain foods contain chemicals that can set off a headache. Culprits include processed meats, aged cheeses such as Stilton and Brie, fish, diet fizzy drinks and dark chocolate. Ham is a common trigger because it contains tyramine as well as preservatives (nitrates or nitrites), which both appears to increase blood flow to the brain and trigger headaches. Tyramine is found in foods that have been preserved, pickled, smoked, marinated or fermented. FIX IT Keep a ‘trigger’ diary and eliminate suspect foods from your diet to see if you get fewer headaches as a result. If you’re concerned, see your GP or ask to be referred to a dietitian for specialist advice. 2 GETTING ANGRY Anger can make the muscles in the back of your head and…

Fan of spicy food? This summer, the high street is turning up the heat, and it could help torch unwanted fat. US studies have found that capsaicin in spicy meals can help boost metabolism without you even realising. Give it a go at Zizzi – their new chilli-infused dough allows you to dial up or dial down the heat for ultimate fat burning. The question is how spicy will you go? Eat out, lose weight Your favourite restaurants are making it easier than ever to hit your weight-loss goals… LAS IGUANAS Enjoy more fat-burning spice and choose the Habanero & Pequin chilli butter to melt into your chilli con carne. Habanero chillis can rank up to 350k on the Scoville Scale – a measurement of the pungency of chilli pepper…

GOOD FOR YOUR CORE » Simple plank Lie flat, face down on the floor. Rise up onto your forearms, body off the ground, resting on your toes. Ensure that your body is in a straight line, your hips shouldn’t dip low or rise too high. Elbows should be in line with shoulders. Squeeze every muscle and stay tense. If someone was to push you, you shouldn’t rock too much, basically. Hold for 30 seconds, then relax! GOOD FOR YOUR LEGS & BUM » Lunge The ultimate leg move! Stand upright, core engaged. Step forward with your right leg and drop down so your right leg is bent, as well as your back left leg so your left knee is 1cm off the floor. Keep your back straight throughout. Push through…

51,428 The amount of calories an average green-fingered adult can burn gardening in a year. Yes, people who weed are boosting their wellbeing by getting active on average 35 minutes a week, totting up 632 burnt-calories every month, according to a study by Argos. Ramp that up to three 35-minute sessions a week and you could be blasting through 1,896 cals – that’s almost eight 99s (flake and all!). As if you needed another reason to get up close and personal with nature this summer, the study also revealed that 78% of gardeners claim it reduces stress levels and 80% reported better sleep. Hone your best bikini body » Disco yoga, yes really » Kill it on the cross trainer Top gardening calorie burners 30 minutes of… Mowing the lawn…

It’s all arms and legs, the ol’ cross trainer. We see it, we ponder for a moment and then we swerve it. Is it the thought of losing coordination? Or just that we don’t know what we’re doing? Well, fun fact; the cross trainer is actually a great exercise to get the whole body moving for gym newbies and experienced gym goers. Paul Humphries, PT at TRAINFITNESS explains that the cross trainer is a great low-impact, high-energy cardiovascular machine, that uses both the lower and upper body while maintaining a strong core. Sounds like the dream machine. Paul adds, ‘Unlike treadmills, where the machine works you, cross trainers need plenty of energy just to get them started but once you get going, you can spend a long time on one,…

Fresh ‘n’ fragrant turkey noodle broth 373 calories 8g fat (2.5g sat fat) 37g carbs Prep time 20 mins Cook time 20 mins Serves 4 YOU WILL NEED » 500g turkey mince» 4 spring onions, finely chopped» 1 bunch coriander, chopped» 6cm piece fresh root ginger, grated» 1 large red chilli, finely chopped» 1 free-range egg, beaten» 1ltr strong chicken stock» 2 stalks lemongrass, outer layer removed and finely chopped» 4 lime leaves» 2tbsp soy sauce» Oil, for frying» 200g medium egg noodles WHAT TO DO 1 For the meatballs, mix the mince, spring onions, half the coriander, ginger and chilli, and the egg. Season well. Form into 12 golf-ball-sized meatballs and leave in the fridge while you prepare the broth. 2 Bring the stock to the boil in a…

Grilled prawn and avocado salad 432 calories 19g fat (3g sat fat) 42g carbs Prep time 10 mins Cook time 10 mins Serves 2 YOU WILL NEED » 100g bulgur wheat» 4 spring onions, trimmed and finely chopped» 6 Kalamata olives, stoned and chopped» 100g cherry tomatoes, quartered» 2 handfuls of flat-leaf parsley leaves, stems removed» 1 handful of mint leaves» 1 handful of fresh dill sprigs» 1-2tbsp lemon juice» 1 ripe avocado» 1tbsp olive oil» 150g raw tiger prawns WHAT TO DO 1 Rinse the wheat under cold running water. Put it in a bowl and cover with about 100ml boiling water and leave for 5-10 mins. 2 Add the spring onions, olives, tomatoes, herbs, lemon juice, peeled, stoned and sliced avocado and half the oil. Stir together gently.…

Height 5ft 7in Weight 10st Dress size 10 TV presenter Davina McCall, 50, shares her top health secrets You’re looking fabulous as always but what motivates you to keep fit? You never regret a workout! Fitness makes you feel good, which is the most important thing. But also having big targets and upcoming exercise events keep me motivated. Do you have a favourite body part? Probably my tummy, as it’s always required the least amount of work. I have to work hardest on my ankles – Elle Macpherson doesn’t realise how lucky she is to have ankles like that! [Laughs] Your abs are incredible. What’s your top tip? Engage your abs whenever and wherever you can – even tensing constantly keeps them working. Ooh, good tip! And what do you…

Q With the news that plastic particles have been found in bottled water, am I OK to drink tap water if I want? A Tap water in the UK is safe to drink. It’s treated to remove harmful substances such as agricultural contaminants, and disinfected with chlorine. If it’s the chlorine taste of tap water that you don’t like, simply place a covered jug of water in the fridge until it’s cool to remove chlorine traces (drink within 24 hours). Using a water filter will also remove chlorine and improve flavour. Q How can I avoid holiday bloating when I go away? It gets me EVERY time! A The stress of travel and change in diet and lifestyle can lead to bloat. Take a probiotic supplement, such as Healthspan Super20…

Beach body ready for your holiday? Erm, not quite. There's no need to panic – we have a challenge, created by DW Fitness First PT Hannah Bright (@Hannah BrightWellness) to whip you into shape in double-quick time. This 2-in-1 routine targets your bum and tum in one go, so you’ll be ready to flash some flesh, beachside. ‘Squats and thrusts are big compound moves, so they incorporate a lot of muscle groups, which means more calories burned,’ says Hannah. Just don’t leave it to the last minute, she advises. With one month to go, look right to get started… YOUR BEACH-BODY BLITZ ‘Booties are all over social media – every woman wants a peachy one – and summer is a great time to show off your abs,’ says Hannah. And…

‘Research has shown you don’t have to spend hours on your mat to reap the benefits,’ says Lucy. Try these 15-minute sessions, which each have a different focus. MASTER THE MOVES SUN SALUTATION A – FLEXIBILITY » Mountain Pose Stand with feet together. » Raised Arms Pose Inhaling, stretch hands above head, fingers pointing up and palms together, lengthening through spine. » Forward Fold Exhale to a forward fold, bending knees if needed. Inhale. » The Plank Exhaling, jump or walk back to a plank, lower to your mat. » Upward-facing Dog Inhale, palms beneath shoulders, raising hips off floor, stretching head and neck gently upwards. » Downward-facing Dog Exhaling, tuck toes under and bring hips up to form an inverted V. Take three breaths. Look forward and step to…

GATO & CO ORANGE & CARDAMOM POLENTA SPONGE, £2.25, SAINSBURY’S This zesty cake pot has a lovely moist texture. There are only 227 cals per pot and it’s free from gluten, dairy, and refined sugar. FREAKS OF NATURE STRAWBERRY BLONDE, £2, WAITROSE This dairy-free strawberry cheesecake pot has a creamy texture and a gluten-free oaty base. It’s suitable for vegans and has only 227 cals per pot. THE COCONUT COLLABORATIVE LITTLE CHOC POTS. £2.50 FOR FOUR, TESCO These indulgent vegan chocolate pots are made from coconut cream for a rich and smooth feel. There are only 100 cals per pot, but they still feel like a real treat.…

SERVING 100ml LICKALIX Pina Colada Alcoholic Ice Lollies £5.99, 3 X 75G, OCADO 92 cals PER SERVING SOLERO Exotic Explosion Ice-Cream Sticks £2, 3 X 90ML, MORRISONS 98 cals PER SERVING WHEYHEY Salted Caramel Creamy Ice Cream £4.20, 4 X 100ML, TESCO 97 cals PER SERVING CO FRO Matcha Green Tea Frozen Coconut Yogurt £5.29, 500ML, OCADO 100 cals PER SERVING GREEN & BLACK’S ORGANIC Vanilla Ice Cream £4.20, 500ML, WAITROSE 162 cals PER SERVING WEIGHT WATCHERS Chocolate Honeycomb & Toffee Fudge Ice Cream Mini Pots £2, 4 X 100ML, ASDA 90 cals PER SERVING OPPO Colombian Chocolate & Hazelnut Ice Cream £4, 500ML, SAINSBURY’S 85 cals PER SERVING LITTLE JUDE’S VANILLA, Chocolate and Strawberry Milk Lollies £3, 8 X 35ML, SAINSBURY’S 31 cals PER SERVING BREYERS DELIGHTS Cookies & Cream Ice Cream £5, 500ML, TESCO 70 cals PER…

It’s pretty easy to ruin a good salad with a high-sugar, high-fat dressing. Dietitian Helen Bond gives her tips on how to keep your salad dressing as a healthy addition rather than taking away the goodness… 1 Check the ingredients The first few ingredients usually give a strong indication of what’s in it, in descending order of weight. If olive oil, for example, is the top ingredient, it will be a much higher fat product, but if water is at the top then it’ll be a lighter, reduced-fat product. 2 Choose lower-fat varieties If you’re choosing a creamier dressing, cut down on calories by selecting the lower-fat version. With these, the first ingredient, which is usually oil, becomes water which makes quite a saving on calories. 3 Beware sugar and…

1,000 the number of different species of bacteria lurking on your skin, which thrives in those cracks (like in your belly button, beneath your boobs or under your armpits), where sweat likes to linger post-gym session. And while we’re always hearing that bacteria in your gut is a good thing, on your body it can lead to bad smells and breakouts. So forget your usual products and look for anything ‘antibacterial’ – it’s the new buzz word for fitness fans everywhere. Beat back pain for good » Are you a healthy eater? » Pop a pill to make you prettier WHY NOT TRY… Sure Women Invisible Antibacterial Anti-perspirant Deodorant, £3.29 With bad odour caused by bacteria in your armpits, this antibacterial spray can help reduce 90% of bacteria, unlike regular…

Diet VS full-fat fizzy drinks The verdict Neither! The reason While full-fat fizzy drinks are packed full of sugar, the ‘no-sugar’ alternatives aren’t much better. According to new research led by Dr Brian Hoffman from Marquette University, US, they found artificial sweeteners are linked to obesity and diabetes and ‘zero-calorie’ substitutes in full-fat drinks can damage the blood vessels, which increases the risk of stroke and dementia. HOT VS COLD WORKOUTS? The verdict Cold. The reason A recent study by the University of Tokyo revealed that exposure to cold temperatures for long periods of time can increase metabolism and boost the body’s ability to regulate blood sugar. For example, taking a cold swim makes the body burn extra calories to produce heat and keep you warm. SMART SWAP If you’re…

Breakfast Two crumpets with butter and honey Ashton says A little high on the carbs for me and is likely to leave Davina feeling hungry quicker than something higher in protein. Lunch Garlic pitta with a large salad of chicken, bacon, avocado and veg, and egg Ashton says A good mix of macronutrients. High in protein which is perfect and plenty of vitamins and nutrients from the salad. Dinner Pork chilli with brown rice Ashton says Pork is higher in cals due to its fat content, but this doesn’t mean it’s bad. The chilli will have flavour and the rice is great for energy. Snacks Banana and almonds Ashton says Quick snacks on the go that keep cals low and stop those cravings. TOTAL CALS: 1,700* *GDA (guideline daily amount)…