Tabla de contenidos para Dec-2018 en Fit & Well

This nourishing drink is your new nightcap, according to Sasha Sabapathy, founder of Glow Bar in London. Traditionally, an Ayurvedic drink made from cow’s milk, cinnamon and honey, Moon Milks are taking the Instagram hashtag scene by storm and at Glow Bar, they’re made with a mixture of superfoods and superherbs. The benefits are endless, depending on what you choose to include in your Moon Milk. You may use the herb Ashwagandha and lavender, like we do in our Chill Moon Milk for a relaxing, anxiety-fighting drink or marine collagen, Super Glowy and Moringa for something more tailored towards your skin,’ says Sasha.‘The drink is designed to heal and nourish. It’s also soothing on the tummy, and anti-inflammatory.’ Try Sasha’s at-home recipe and enjoy a stress-free time before bed every…

Since the 5:2 diet stormed on to the scene in 2012, fasting has become a hot topic, said to aid weight loss and offer a multitude of health benefits. From 16-hour fasting to completely avoiding food for one day each week (#sendhelp) there’s a range of different fasting styles. Not sure if fasting’s for you? Or, wondering how on earth you’re meant to go without food for so long? Our experts share their opposing opinions on this growing trend… THE CASE FOR… ‘OUR BODIES ARE EQUIPPED TO GO WITHOUT FOOD FOR PERIODS OF TIME’ Nutritionist and author Rob Hobson reckons there are many pluses to fasting… ‘Although the research is lacking a little in terms of the health benefits of fasting, many people have found it useful as a way…

1 AVOID THE EXTRAS ‘I don’t eat canapés at parties. They really do add up and it’s extra calories you don’t want. Sometimes you can just nibble, nibble, nibble and it’s not good.’ 2 DON’T OVERDO ALCOHOL ‘I enjoy a drink, but I have just one glass of prosecco or cava, and then a sparkling water, and make it last.’ 3 TRY NOT TO BINGE ‘It’s Christmas, you’re allowed to indulge, but I don’t want to eat so much that I feel ill. Of course, you want to enjoy dinner and have fun but, actually, it’s all about balance.’ 4 WATCH THE HANGOVER Always make sure when you go home to have a large glass of water to help avoid a hangover.’ 5 DO AN ONLINE CLASS ‘If you can’t…

150 This is the average number of watts we can generate over an hour of exercise. Watts don’t just light up our homes, they can light up our workouts too. Forget heart rate (so 2018); 2019 is all about power output. ‘Watts track the rate of energy conversion or the power you’re producing during exercise, which shows how hard you’re working,’ explains trainer Chris Richardson from Zero Gravity Pilates. So why does it matter? Like heart rate, it eliminates the guesswork in your training and helps you track your performance over time. But it’s far more accurate. ‘Many see heart- rate monitors as outdated, because they can be misleading,’ says Chris. ‘Heart rate can change due to factors, such as stress, lack of sleep and hydration, so people are now opting…

Row, row, row your boat, gently down the str… Oh. Wait. There’s no stream, and we’re safe and dry in a gym. This month, we’re on the rower, a machine that offers a full-body, low-impact workout. Lawrence Price, personal trainer at London’s OneLDN, explains that it is great for strengthening the body and burning body fat. And what’s the adjustable tab on the side of the rower, at the front that goes from one to 10? ‘That’s the damper – effectively an effort-level gauge. The higher the number, the more effort needed.’ But it’s not always accurate. So you need to set your drag factor. How? Press the ‘main menu’ button on your row screen, select ‘display drag factor’, and perform a few strokes to judge. Then, adjust the damper…

288 calories 14g fat (3.5g sat fat) 1g carbs Prep time 5 mins Cook time 10 mins Serves 4 SMOKED SALMON FRITTATA Heat the grill. In a bowl, whisk together 6 eggs and 60g quark and season. Mix in 2 broken-up slices of smoked salmon, 1 flaked hot smoked salmon fillet and 1tsp freshly chopped chives. Heat a large non-stick, ovenproof frying pan and add a couple of squirts of Frylight cooking oil. Pour in the egg mixture and cook for 5 mins to set the base. Put the frying pan under the grill to finish cooking for 3-4 mins, or until puffed up and golden. Serve warm or cold. The leftover frittata will keep well in the fridge. WHY IT WORKS Egg and salmon are both good sources of…

404 calories 16.5g fat (5g sat fat) 17g carbs Prep time 15 mins Cook time 30 mins Serves 4 Ultimate lighter fish pie YOU WILL NEED » 1tbsp olive oil » 1 heaped tbsp plain flour » 150ml veg or fish stock » 1 bay leaf » Pinch of chilli flakes » 350ml semi-skimmed milk » 500g fish pie mix » 200g king prawns » 2tbsp baby capers » Small bunch of parsley, roughly chopped » 2 free-range eggs, hard-boiled, cooled, shelled and quartered » 100g stale wholemeal bread » 2 garlic cloves, crushed » 40g extra-strong Cheddar, grated » 1.5ltr shallow ovenproof dish WHAT TO DO 1 Heat the oven to 190°C/Gas 5. Heat the oil in a medium pan, add the flour and cook for a few mins,…

392 calories 8g fat (1g sat fat) 73g carbs Prep time 10 mins Cook time 25 mins Serves 6 Rice salad with pomegranate and cranberry YOU WILL NEED » 400g red rice » 3tbsp olive oil » 150g dried cranberries » 200g pomegranate seeds » 4 limes, peeled and thinly sliced » Juice of 1 lime » 4 spring onions, finely sliced » Large handful of flat-leaf parsley, roughly chopped WHAT TO DO 1 Cook the rice according to the pack instructions, then coat in a little of the oil and leave to cool completely. Mix in the cranberries, pomegranate seeds, sliced limes, spring onion and chopped parsley. Dress salad with lime juice and the remaining oil. 160 calories 6g fat (1g sat fat) 20g carbs Prep time 15 mins…

41% The amount that alcohol consumption in the UK rises by over the Christmas period, according to Policy Exchange. 9 hours 45 mins How long the typical Christmas party hangover lasts, reports alcohol-free bar Redemption. The age of 40 is around the time when hangovers get worse. This is because the liver and stomach shrink slightly as you get older. Also, your blood becomes more concentrated, so the alcohol in your system is less diluted. Shopping & snacking One in 10 women eat up to 1,000 calories while they’re shopping, says Wall’s Solero Exotic. Don’t give in to the naughty nibbles… 245 The calories in a typical glass of mulled wine. 2.56pm The time when Brits feel the most stressed on Christmas Day, says Magimix. DANGER ZONE! according to the…

1 CHECK YOUR NAILS Ditch the manicure this month. Look at your nails to see if they’re pale or brittle, as this could be a sign of iron deficiency or anaemia. Additionally, dark vertical lines on the nail can indicate subungual melanoma – a skin cancer that appears specifically on the nail bed. So if your nails have suddenly changed colour, shape or appearance, go and see your GP. But don’t fret! White flecks on the nail bed don’t usually mean calcium deficiency, as commonly believed. More often than not, it’s actually due to common knocks your hands receive throughout the day. 2 CHECK YOUR HANDS’ MOBILITY It’s worth double-checking the flexibility of movement in your fingers, as stiffness can be a sign of Dupuytren’s contracture – a progressive condition…

Celebrities have been keeping crystals, specifically rose quartz close to their skin for years. Victoria Beckham is rumoured to keep one in her bra as an ‘emotional healer.’ They’re now being used as part of a beauty regime for younger-looking skin and even reducing eye bags. Author of the Power Of Crystal Healing, Emma Lucy Knowles also believes they heighten our power. Here’s her crystal beauty-boost recommendations. 1 GLOSSIER HALOSCOPE in quartz, £18, glossier.com. Contains crystal extracts to add sheen. 2 YU LING JADE FACIAL ROLLER (small), £12, cultbeauty.co.uk. Helps to eliminate puffy eyes. 3 CRYSTAL CLEAR QUARTZ SPA – THE TRAVEL COLLECTION, £38, quartzspa.co.uk. Perfect for a relaxing bath and to destress. 4 BAREMINERALS CRYSTALLINE GLOW BRONZER & HIGHLIGHTER PALETTE, £30, with soothing rose-quartz crystals. 5 WHITE LOTUS ROSE…

Dry January VS drink-free days The verdict Dry January The reason It may not appeal, but cutting back on the booze for a month can have amazing health benefits – including improvements to your sleep. Research published in the journal Alcoholism: Clinical & experimental Research found that drinking before bed increases alpha wave patterns in the brain – a kind of cerebral activity that classically occurs when you’re awake but resting. SIT OR STANDING DESK? The verdict Standing The reason Research published in the British Medical Journal found that workers who used sit/stand desks – which can be raised so you can also work while standing – discovered improvements in their work engagement, performance and fatigue. The participants who stood at their desk more than their sitting counterparts also reported…

Height 5ft 6in Weight 8st 8lb Dress size 8 Hey, Karen! Other than dancing, how do you like to keep fit? I like circuit training; I want to hit as many body parts with as many different types of exercises in a set time frame. And what motivates you to stay in such great shape? I don’t put pressure on myself – there are days that I have to allow my body to rest. I keep fit for a living and sometimes I have to sit back and let my body breathe, in order to keep a healthy body and mind. Who is number one on your workout playlist? Anyone from Beyoncé and Jlo to Foo Fighters and Metallica. I love to stay pumped! Tell us your guilty food pleasure……

500 cals Breakfast Sesame seed bagel with Meridian peanut butter Ashton says Bagels are higher in cals than people realise and adding peanut butter can ramp them up, but for someone like Karen, it will provide energy for dancing. 400 cals Lunch A salad made from quinoa, avocado, pomegranate, pine nuts and feta Ashton says Salads are great, we know that. Adding more protein into this with something like chicken will add greater benefits. 650 cals Dinner Spaghetti Bolognese Ashton says Always try to make meals like this from scratch, with good-quality ingredients, so you have a better control of calories. Again, this will provide a good amount of energy and protein to help Karen recover. 200 cals Snacks Coffee or a Joe & The Juice smoothie Ashton says Smoothies…

We all want to look great at the Christmas do. Whether you’re rocking a sequin number or a LBD, feeling sexy and slim is a must. No need to diet for a month beforehand, though. Body On Demand (BOD) have released brand-new Prosecco and Mulled Wine scented bath salts (£10 each, Holland & Barrett), which promise to help beat the bloat and banish water retention by up to 3lb. With 70% of people affected by bloating, particularly around the Christmas period, it’s set to be the flat tummy dream we’ve been waiting for. Simply pour a bag of the salts into a full, hot bath, and r-e-l-a-x. After 20 minutes, you’re good to go. We’re off for a soak then… Shape up in seconds… These instant slimming tricks will do…

THE 5:2 Involves eating normally (and healthily!) for five days of the week and limiting food intake to 500 or 600 calories (depending on gender) for the remaining two. If you have a very active social life, 5:2 is a good option as you can work around fasting days. With exercise, try to plan your training for non-fasting days. THE 16:8 You’ll be fasting for 14-16 hours each day, leaving an eating window of eight to 10 hours, so your evening meal is likely to be a little earlier and breakfast later. If you enjoy evening socialising, it can be tricky as you’ll probably be eating later in the night. If you exercise first thing, Rob recommends eating a carb-rich meal the night before to fuel your morning workout. THE…

Nutritionist Angela Dowden shows you how to lose lbs eating winter warmers… LOSE 5LB IN FOUR WEEKS With chillier weather comes the need for our favourite comfort foods. But filling, warming food needn’t come at a cost to your waistline. Try out this satisfying meal plan that will help you shed the weight. WHY IT WORKS The diet is calorie controlled to 1,400 cals for steady weight loss. But thanks to the high-protein meals, it won’t leave you hungry or reaching for sugary snacks between mealtimes. Drinking 300ml of skimmed milk daily also helps bump up your protein consumption to curb hunger pangs further. Each dish is designed to be both filling and served piping hot, so you’ll be more likely to stay on track with your diet and, most…

BEFORE As a child, I loved riding my bike. Living in a village, it gave me independence and I cycled everywhere; to see my friends, to school and later to college. My love of cycling continued into adulthood and when each of my three children were little, I’d strap them into the baby seat and ride for miles. However, things changed following a difficult divorce in 2005. The proceedings took their toll on me and I turned to comfort food to cope. In the evenings I ate crisps, nuts and chocolate and washed it down with gin and tonic or wine. Slowly my weight crept up from a healthy 10st 2lb to more than 15st, it made me lose my confidence at work and I stopped wanting to go out.…

OMBAR CENTRES, £1.99, 35G, WAITROSE We love this new range from Ombar! Rich dark chocolate is filled with a truffle centre. In Pistachio, Coconut & Vanilla, and Raspberry & Coconut flavour. They’re vegan, gluten free, and free from refined sugar. DOISY & DAM COCONUT & LUCUMA SNAPS, £2.75, 100G, SAINSBURY’S These moreish shards are made from 74% cocoa organic chocolate with a health boost from coconut and lucuma – a South American superfruit that is rich is fibre and has a natural caramel flavour. IQ SUPERFOOD CHOCOLATE, £1.99, 35G, HOLLAND & BARRETT This chocolate is free from gluten, nuts, wheat, dairy and soya and is sweetened with coconut blossom nectar, which is high in potassium, zinc, magnesium and iron.…

1 Tesco Vegan Roll Selection, £2 Per roll 86 cals 4.5g fat (1.7g sat fat) 8.9g carbs 2 Morrison’s Tempura Nests, £3.50 Per nest 74 cals 4.7g fat (0.8g sat fat) 6.9g carbs 3 Waitrose Vegan Pulled Jackfruit Tacos, £7 Per taco 45 cals 1.9g fat (0.6g sat fat) 5.8g carbs 4 Sainsbury’s Korean BBQ Jackfruit Bites, £4.50 Per bite 41 cals 1.2g fat (0.2g sat fat) 6.3g carbs 5 Morrison’s the Best Cheese Churros, £3.50 Per churro 56 cals 3g fat (1.2g sat fat) 5g carbs 6 Sainsbury’s Deliciously Free From Wensleydale Style with Cranberry, £2.25 Per 25g 93 cals 7.1g fat (6g sat fat) 6.8g carbs 7 Sainsbury’s Deliciously Free From Mince Pies, £1.65 Per mince pie 226 cals 7.7g fat (2.5g sat fat) 37g carbs…

Just like you’d train your body and mind for work and activities, it’s also important to teach them how to sleep. And while it’s not always as simple as counting sheep, it doesn’t have to be super tough. These simple tricks and lifestyle hacks can not only help you get to sleep quicker, but improve the quantity and quality of your kip. The eyes Try rolling your eyes backwards. Sounds strange, but it can really help as it imitates your eye movement during sleep. ‘If you do this three times, you will automatically feel yourself going into a deeper relaxation,’ says clinical hypnotherapist Fiona Lamb. The mind Firstly, it’s all about adjusting our mentality, according to sleep expert and Sophrologist Dominique Antiglio (be-sophro.co.uk). ‘Adjusting the mentality towards having an “early…

You may have noticed breath workshops advertised on Facebook, along with gong baths and yoga classes. But why do we need them? Let’s face it, nothing should come more naturally than breathing. Not so, says breath guru Alan Dolan (breathguru.com). ‘Most people are stuck in a hyper-vigilant state due to the stress of modern life. We’re constantly in a low-level version of the “fight or flight” response as a result of rushing around, eating on the go, traffic and deadlines. When we’re in that state, everything in the body constricts, including our breathing.’ This can make us more stressed, which – you’ve guessed it – makes our breathing even worse. Inhaling and exhaling properly causes stress hormones adrenaline and cortisol to drop, deactivating the stress cycle. It also stimulates your…

Protein 1 Milk 2 Eggs 3 Natural yogurt 4 Baked beans Carbs 5 Bananas 6 Oats 7 Rye bread 8 Berries Hangover-buster 9 Dark chocolate 10 Cayenne pepper 11 Honey 12 Chia seeds 1 + 5 + 9 = The Mood Booster Hang-xiety? Whizz up this smoothie. Dark choc boosts happy hormones, banana replenishes lost electrolytes while Greek yogurt stabilises shaky blood-sugar levels. 2 + 7 + 12 = The Filling Detox Eggs help combat hangover-causing toxins, rye bread keeps you full and chia bumps up your low B vitamin levels to help you feel perky. 4 + 7 + 10 = The Headache Helper Beans and rye bread hit the spot for a hangover hanger, while cayenne pepper is a natural pain-reliever to ease a headache. 1 + 6…

The cold weather might have us wrapping up, but prepare to shrug off those layers because the party season is just around the corner. And don’t fret if your arms are looking more saggy than sculpted, as we’ve the ultimate bingo-banishing workout for you. Donald Maxwell, Regional Personal Training and Fitness Manager at Virgin Active has created a plan that targets the key areas of your arms – the biceps, triceps and shoulders – for a total tone-up. Fit, firm arms don’t just look sexy in a strappy frock, they keep your body healthy – after all, you want them for carrying the Christmas shopping or picking up your kids, as much as you do for lifting dumbbells. ‘Plus, a strong pair is key as you get older,’ says Donald.…

18 GOOD-FOR-YOU FOOD IDEAS In-season superfoods Make the most of these seasonal products while they’re at their best – and don’t forget to treat yourself at Christmas! 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…

160 CALS SERVES 6 Clementine Fizz » 100ml Aperol » 100ml Cointreau » 750ml bottle Skinny Prosecco » 2tsp Shimmer Popaball for Prosecco (from Lakeland) Mix together the Aperol and Cointreau, and fill each flute a third full. Top with prosecco. Stir in the shimmer powder just before serving. 146 CALS SERVES 4 Winter Mojito » 200ml spiced rum » 300ml no-added sugar sparkling apple juice (we used Cawston Press) » 2tsp honey » 2tsp grated ginger » Handful of fresh mint leaves Mix together the drinks and pop in the mint leaves and serve. 86 CALS SERVES 4 Blueberry Mocktail » 200g blueberries » 2tsp agave » 500ml ginger beer » Handful of fresh mint leaves Mix together the blueberries and agave with crushed ice. To serve, top up…

84 The number of ‘bad-skin days’ women experience each year, according to research from Dermalex. The poll also found that women will spend a staggering £8,000 in their lifetime on skincare products, but more than £600 of these are thrown away as they are ineffective or make skin concerns worse. Wrinkles, acne and dark circles came out on top as the biggest skincare bugbears. WHY NOT TRY… 1 THE WRINKLE ERASER Win the war on wrinkles with retinol. It kicks skin cells into gear, stimulating collagen and elastin for firmer, smoother skin. Remember to protect skin with an SPF during the day to delay premature ageing. La roche-Posay redermic¨ Anti-Ageing concentrate intensive, £29.50 2 THE ACNE TREATMENT Stubborn spots? Target acne at the root with this clinic-inspired light treatment. The…

Don’t worry, the needle isn’t huge,’ says Shelley, my nurse at REVIV (revivme.com), as I arrive for my hour-long appointment at London’s Regents Park Aesthetics Clinic. I’m here for an intravenous vitamin therapy – essentially a drip packed with re-energising vitamins and minerals. But I have no reason to be nervous (despite the fact that a needle is about to go into my arm), as Shelley used to be a sister in A&E, so I’m in safe hands. ‘We offer five drips, most based on a litre of saline, so you’re going to get massively hydrated,’ explains Shelley, who gives up to 10 drips a day. ‘When you take supplements orally you get about 30% absorption, but with an IV you get 100% – and it takes effect a lot…