Women's Health - June 2016 UK PDF

MEAL PREP LIKE A PRO!
GYM-BAG
BREAKFASTS
TAKE-TO-WORK
SALADS
5-MINUTE
DINNERS
SPRING-CLEAN YOUR BODY & MIND!
JUNE 2016 | 3.99
30 DAY
BODY
BLITZ
TONE EVERY INCH IN
TIME FOR SUMMER!
KILL PMT
CRAVINGS
FOR GOOD
YUP, ITS A THING:
PRESCRIPTION
JUICING P.137
Its Good to Be You
HER MIND/BODY PLAN
SLEEK ARMS
THE 1-MIN MOVE FOR
JIGGLE-FREE GUNS!
+SKIN
THAT
GLOWS
THE #1 WAY TO NIX ANY

COMPLEXION DRAMA
LOVE
YOURSELF
MORE
CUT 450 CALS A DAY

WITHOUT NOTICING
THE BIG TABOO

CAN YOU BE
FAT AND FIT?
06
9 772049 224044
FOREWORD
J U N E
THINKING
2 0 1 6
I have my fathers eyes. And I have my fathers

thighs. Given that he frequently told the story of
how, in 1972, he walked into a sports hall and
fell instantly in love with a pair of long, slim,
olive-skinned legs (and then promptly fell
in love with the rest of my mother, too) you
can understand why I feel slightly cheated by
the latter of those genetic hand-me-downs.
Footballers thighs, Mum calls them. Chunky
would also be appropriate. Thick solid you
get the picture. What theyre denitely not are
the sort of delicate, lithe upper legs that can
condently pull off shorts and ats and dont
suffer thigh-spread on a sun lounger.
You may read this and think, Well, just do some more lunges, and yep, while
exercise does change things giving them shape; a shallow muscular trough,
running down the outside of each one theres still plenty of them. I cant escape
my genetic framework. Pretending I can transform them into something theyre not
is like dancing to a Van Morrison tune in a pair of coloured contact lenses. Im not
a brown-eyed girl and Ill never have the thighs of Alessandra Ambrosio. Which
leaves me with a choice: choose to hate that fact or choose to accept it.
This entire issue is dedicated to the latter. Launching our #inshapemyshape
campaign, this issue celebrates all those body parts that we, for whatever reason,
struggle to and shouts loud and proud that health can come in many different
shapes. Its also meant to remind us that we are more than just the sum of those
parts; that all that supposed imperfection can win medals, cross oceans, nish
marathons, carry children, dead-lift obscene kilos and literally carry us forward,
making us stronger, happier and calmer, from the outside in. Those chunky
thighs of mine have clocked up PBs in 10ks and half-marathons and through
the darkest times of heartbreak and grief, theyve run me back to sanity.
Im not kidding anyone here; were all bothered about aesthetics. Its a huge part of
this magazine and may be the reason youre reading this now but I never want it to
be the only part. Make health your focus and the rest will follow in its own unique,
beautiful way. So if you do one thing this month, take a few minutes to appreciate what
your body even the parts youre still learning to love can really do. And if youre so
inclined, share it with us on social media, proud of being #inshapemyshape.
#FitMo
My t moments from
throughout the month
Stretching
At Another Space, the new pay-as-you-go
gym from the team behind Psycle and
Third Space. All cobra and no contract.
Rocking
The new Whistles x Move Your Frame
collab (sports bra, 45, leggings, 55).
On the lookout for matching water bottle.
Katie Mulloyy / Editor

PHOTOGRAPHY: IAN HARRISON
Follow me on Twitter @JustMulloy
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June 2016
W O M E N S H E A LT H
JUNE 2016 | ISSUE 34
CONTENTS
80
R E G UL A RS
5 Eds Letter
11 Ask WH
143 Stockists
145 Masthead
146 My Week on a Plate
CAROLINE FLACK COVER PHOTOGRAPHY: IAN HARRISON. HAIR & MAKE-UP: CHRISTIAN VERMAAK. STYLING: PAMELA HARRIS. CAROLINE WEARS: (ON THE COVER) VEST, NEW
LOOK. BRA, TEZENIS. BRIEFS, MELISSA ODABASH; (THIS PAGE) VEST, SWEATY BETTY. SPORTS BRA, LULULEMON. BRIEFS, CALVIN KLEIN AT URBAN OUTFITTERS
11
COVER
STAR
CAROLINE FLACK
Game for anything
THE BRIEF
16 WEIGHT LOSS
Get appy to slim down
BEST BODY
18 NUTRITION
Yoghurt toppers for heart health
29 WHEN PTs BECAME GODS
20 SEX
Worship at the workout altar
22 BEAUTY
Add instability to your session
24 FITNESS
Tennis ace Caroline Wozniacki

on her motivation
Is this the key to relationship perfection?

Get your glow on with next-gen self-tans
34 HOLDING COURT
The ultimate way to fuel your workout
27 HEALTH
36 COURSE YOU CAN
Boost your memory in 10 minutes
6 |
June 2016
32 SLIP & SLIDE
An obstacle-race inspired session

|
29
52
SLIM DOWN
39 MAUVE EMBER
Purple produce is so hot right now
42 SNACK ATTACK
Is grazing sabotaging your waistline?
96
47 PHOTO OPPORTUNITY
FEATURES
61
An old picture proved to be fitspiration
89 STAR SHAPE
Celebs who love their bodies
90 SELF BASHING
Avoid the personal put-down
96 NO FEAR
Step out of your comfort zone
104 THE GREAT BIG FAT LIE

Can you be plus-size and healthy?
111 ITS ALL IN THE PREP
Military-style planning, maximum results
124 THE BIG 30
Upgrade your summer with these life hacks
133
39
EAT SMART
49 CONSTANT CRAVINGS
Avoid temptation for good
52 LET THEM EAT CAKE

Our not-so-sinful afternoon tea
54 ON A ROLL
Sushis had a makeover
57 INSTA-SALAD
Move over kale kohlrabi is the

hip new veg on the block
GOOD LOOKS
61 STRONG LOOK
Athletes model the latest trends
68 ACID TEST
Do you know your glycolic

from your salicylic?
You really can get away with mesh
72 SHEER BEAUTY
LIVE WELL
74 MAX FACTOR
133 SUMMER, NAILED

How to win this season
SPFs with benefits
June 2016
ASK WH
YO U H AV E Q U E S T I O N S ?
W E H AV E A N SW E R S
The big
QUESTION...
Can self-help methods really
cure my fear of ying?
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: DIMITRIS SKOULOS/FOLIO-ID; GETTY IMAGES; ALAMY
Eliza, London
You dont want to be in the

departure lounge at Luton,
sweat pouring off your palms
while you struggle to keep
down that accidental fry-up.
According to a survey by the
Civil Aviation Authority, 15%
of us suffer from aviophobia (to
give it its proper name). But step
away from the Valium Dave
Smithson of Anxiety UK says
self-help techniques like talking
therapy and meditation can help.
Airline captain and therapist
Tom Bunn agrees: By creating a
conditioned response, you can
get the body to produce oxytocin,
which prevents the release of stress
hormones. Make a connection
between ying and the memory of
a feel-good event. And theres no
better feel-good event than sex. If
you can get past how absurd the
idea sounds, listen to a recording of
a planes engine while picturing a
romantic tryst. Weird, maybe, but
once this link has been established,
itll inhibit the amygdala the part of
the brain that governs fear and
keep you calm when you actually
jump on board. Just keep your
hands to yourself after take-off.
June 2016
11
ASK WH
Ive signed up for

my rst triathlon;
should I be worried
about Weils disease?
Besides using pills and

creams, are there more
natural options for
alleviating prickly heat?
>Terri, Hertfordshire
Oh, dear. Internet forums stoking
your health angst again? Look, it
is true that if youre swimming in
rivers, canals or stagnant lakes you
may be exposed to this bacterial
infection. According to the NHS,
its spread via contaminated animal
urine (predominantly rodents)
and in 90% of cases causes mild
u-like symptoms, which clear up
naturally within a couple of days.
But, if persistent symptoms are left
untreated, Weils disease can lead to
internal bleeding and organ failure.
The risk is low around 40 people
are diagnosed with the condition
in Britain every year (and of those,
three will die) but reducing your
risk is common sense. Dont go into
untreated waters with open wounds,
shower immediately afterwards if you
do by mistake, and, where possible,
avoid bankside activities, especially
in more tropical climes where the
bacteria is more prevalent, says
Dr Ian Campbell, GP and co-founder
of the health clinic Bodylibrium.
Still concerned? Find a coastal
triathlon: The bacteria cant survive
in saltwater, adds Campbell.
Beach break, here we come!
IS IT WORTH IT?
If youre not familiar with the
concept of a otation tank
(aka sensory deprivation
tank), then let Chris Plowman
of The Floatworks enlighten
you: Each tank contains
water and air, warmed to
35.5C (skin temperature).
The water has magnesium
12 |
>Angelina, Brighton
Heard the old wives tale that
red wine can help dampen down
your heat rash? Yeah, ignore that,
sadly. Prickly heat is an umbrella
term for the heat-induced bumps
of miliaria rubra (sweat rash) and
polymorphic light eruption (light
sensitivity rash). In summer, rising
temperatures result in blocked
sweat glands, says dermatologist
Dr Sweta Rai. Although topical
steroidal creams can calm
inammation, there are natural
steps you can take to reduce the
discomfort, too, says Dee Atkinson
of The National Institute of
Medical Herbalists: For starters,
stay off the booze and avoid spicy
foods as these things raise your
body temperature. A JAMA study
suggests that 500mg of vitamin C
a day can reduce symptoms, and
you can apply camomile or
oatmeal ointments for their
antihistamine properties.
FLOTATION THERAPY
rich Epsom salts in it, which
create buoyancy similar to
that of the Dead Sea, so the
body can oat gravity-free.
Blood is able to ow,
unhindered, around the body
and, in a sense-deprived state
(the tank is enclosed), your
mind is able to meditate
deeply, which elevates levels
of dopamine and endorphins.
All while the salts soften and
replenish the skin. Spending
an hour in one can alleviate
stress, muscular tension, high
blood pressure, depression
and even combat addiction.
Sounds too good to be true,
right? But the sales pitch
June 2016
has merit. According to

research by Anette Kjellgren
of Karlstad University,
Sweden, otation tank
therapy does work, with
participants of various
studies reporting a reduction
in chronic body pains and
anxiety, among other
benets. More studies are
required to fully ascertain
the psychological benets.
One word of warning
though: dont try it if
youre claustrophobic.
WORTH IT
NOT WORTH IT
Is it okay to hit the

snooze button in
the morning or should
I leap straight out of bed?
>Giselle, Manchester
Ah, the temptation to grab just a few more
dozy minutes. But a standard 10-minute
snooze cycle is confusing for your mind
and body because its not long enough to
either feel rested or ready to wake without
sleep inertia, says Dr Graham Law of the
British Sleep Society. Sleep inertia being
technical speak for that heavy-limbed,
mind-fuzzed feeling. Its governed by your
body temperature, which drops just before
sleep, and rises an hour or two before you
wake so hit snooze and your body will
begin to unnecessarily cool down. Get
up as soon as your alarm goes off and
do so every day. It is possible to reset your
circadian rhythms. Gradually, you can
train yourself to wake up naturally. In
an ideal world, you could ditch your
alarm altogether. What a dream.
THE
BRIEF
NEWS YOU CAN USE
W E I G H T L O S S / N U T R I T I O N / SEX / BEAUTY / FITNESS / H E A LT H
Light
house
WORDS: LAUREN CLARK. PHOTOGRAPHY: LUKE J ALBERT
BE OUT LIKE A LIGHT
Good news: the days are getting longer. Bad news: the street lights may be going on later,
but theyre still affecting your sleep. A recent study by Stanford University in the US
followed almost 16,000 people over eight years and found 29% of city dwellers reported
fatigue and dissatisfaction with sleep quality. This was compared with only 16% in the
country, where there is reduced street light pollution. Its all because a lack of complete
darkness can disrupt your circadian rhythm. Our solution? Try the Slip silk eye mask (30
at Net-A-Porter). It blocks out light pollution and contains the skin-plumping protein
keratin for a two-pronged attack on tell-tale eye baggage. Good morning, bright eyes.
June 2016
15
BRIEF
WEIGHT LOSS
BE APPY,
GET SLIM
If you rely on tech to keep your
slim-down plans on track, make sure
you pick the right app. After analysing
a range of calorie-counting apps,
the University of Sydney found
inconsistencies: some overestimated
certain foods by 71 calories, while
other apps came in at 11 calories below
for the same items. The most accurate
apps? ControlMyWeight, Calorie
Counter Pro and Noom Coach Weight
Loss Plan. Better get downloading.
Touch
screen
3
JOG IT OFF
June 2016
SOURCE: JOURNAL OF HUMAN NUTRITION & DIETETICS
MUSCLE IN ON MACROS
Q: If you want to shed weight and sculpt lean muscle, what should your macro ratio be?
Group 1
Group 2
35% protein
50% carbs
15% fat
15% protein
50% carbs
35% fat
A: Group 1 is your winner, according to McMaster University research. Coupled with doing a four
week workout programme, subjects lost 10.5lb fat and gained 2.5lb muscle, compared with Group 2
subjects who lost only 7.7lb fat and gained no muscle. On a plate, you want 110g roasted turkey, 55g
brown rice and 150g stir-fried cauliower in 15g oil, says nutritional therapist Daniel OShaughnessy.
WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES
For some stealth calorie cutting,

quit the deprivation and go for a run
instead. A study by Loughborough
University found people who had
been on a strict diet pigged out on
around 944 calories at a buffet. Their
counterparts who had exercised
earlier that day ate an average of 660
calories. Thats because working out
reduces levels of the hunger hormone
ghrelin and ups levels of hunger
suppressing hormone peptide YY
for several hours after. Win.
16 |
The number of cups of water you should down

on top of your usual daily intake to slash your calories
by 205 a day. Youll be less likely to opt for
empty-calorie foods if youre hydrated.
BRIEF
NUTRITION
Ready
to roll
YOG ON FOR
YOUR HEALTH
Adding yoghurt, rather than
milk, to your granola is better for
your heart. Women who eat it
regularly have a 20% lower risk of
developing high blood pressure,
a Boston University study has
found. Try these three yoghurt
toppers from nutritional therapist
Libby Limon:
Banana + bee pollen

+ maca powder
Bee pollen boosts
protein, while all
three give you a
huge hit of energy.
Passion fruit
seeds + papaya
These fruits help to
promote a healthy
balance of bacteria
in your gut.
Its not just your waistline that benets from low-GI, complex-carb
foods like rye bread and wholewheat pasta your lungs will, too.
A University of Texas study found eating high-GI foods, such as white
bread, can increase lung cancer risk by 49%. Thats because they
cause a spike in blood glucose and insulin. This in turn boosts proteins
known as insulin-like growth factors to cancerous levels. Stock up
on apples, too; a study* found eating at least ve a week can
boost your lung capacity by an average of 138ml. Worth the air time.
1.7
18 |
June 2016
The percentage increase in

performance if you drink beetroot
juice pre-workout. The compound
nitrate in the vegetable enables
the body to transport oxygen more
efficiently around the body.
SOURCE: INTERNATIONAL JOURNAL OF SPORT
NUTRITION AND EXERCISE METABOLISM
SWEETEN
YOUR LIVER
Forget questionable sweeteners, you
need a smart sugar in your cupboard.
Trehalose, a type of natural sugar found
in plants and insects, prevents non
alcoholic fatty liver disease, according
to a study by the Washington University
School of Medicine. Researchers found
that, despite being a form of sugar itself,
it blocked the process of fructose being
stored in the liver as fat, and triggered
liver cells to rid themselves of excess
fat. Trehalose has a similar structure to
caster sugar, and is ideal for baking. Try
Bobs Best Trehalose (11.52 for 450g,
amazon.co.uk) for that sponge cake.
WORDS: LAUREN CLARK. PHOTOGRAPHY: LUKE J ALBERT; GETTY IMAGES.

*SOURCE: ST GEORGES HOSPITAL MEDICAL SCHOOL, LONDON
EAT COMPLEX,
BREATHE EASY
Dark cherries + raw

cacao powder
The melatonin in
cherries aids sleep;
the antioxidants in
cacao make skin glow.
BRIEF
SEX
SAY NO TO
EXCESS LBS
Rings on ngers are all well and good,
but an extra one around your waist is less
preferable. So be warned: the lifestyle
habits like the meals and activity
levels you share with a long-term
partner have a greater impact on your
body than genetics or your upbringing.
The bad news? If your other half is
overweight, youre more likely to be,
too. The good news? If you go on a
health kick as a couple, youre more
likely to succeed*. Treadmill for two it is.
The percentage of women who lost their

libido after six months of using new
contraception. It only applied to the
copper IUD, vaginal ring and implant.
Women on the Pill, hormonal IUD and
birth control patch did not report a dip.
SOURCE: OBSTETRICS & GYNECOLOGY
BE A HOPEFUL ROMANTIC
Love a romcom? Turns out,
it could help your love life.
Being idealistic gives greater
feelings of relationship
satisfaction a study* found, as
romantics are likely to think
their partners are perfect.
So settle down with one of
the classics just dont take
any life advice from them:
20 |
Pretty Woman
(1990) Prostitute
Dirty Dancing
(1987) Spoilt
feels empowered
while ringing
up huge bill on
clients credit card.
little rich girl takes

money from father
to try to win bad
boy dreamboat.
June 2016
An Officer and
a Gentleman
(1982) Factory
worker shuns
independent career
path in favour of man.
DICE WITH
LOVE
If youre the spontaneous type,
then you should nd a partner
who is too, according to a new
study in the Journal of Research
in Personality. If you both act
now and think later, you will
be more compatible than,
say, if one of you is naturally
spontaneous while the other
is not. If you do have an
impulsive partner, then youre
just going to have to learn
to loosen up a little, say the
experts. And embrace those
surprise mini-breaks when
they come your way.
WORDS: LAUREN CLARK. PHOTOGRAPHY: LUKE J ALBERT; GETTY IMAGES; REX FEATURES. *SOURCES:
UNIVERSITY OF EDINBURGH; UNIVERSITY COLLEGE LONDON; JOURNAL OF SOCIAL AND PERSONAL RELATIONSHIPS
24
Ring
doughnut
BRIEF
BEAUTY
BE THE
FAKE-OFF
WINNER
Nifty
shades
6.9
The average number of
missing teeth Brits have,
compared with 7.3 for
those in the US, proving
that the UK reputation for
wonky smiles and poor
oral hygiene is unjustied.
Smile, please.
SOURCE: BMJ
22 |
BAG IT UP
Before you slap cream on
your eye bags, rst know
the cause. Take a sele,
close your eyes and apply
light pressure to your upper
lid. If your bags look more
obvious when you take a
second picture, the culprit
is fat pad herniation, a
hereditary fat deposit. No
change? Its likely uid
retention. Applying an eye
cream with retinol to fat pad
herniation will accentuate
puffiness, says Dr Mervyn
Patterson, cosmetic
dermatologist at Woodford
Medical. The best xes are
creams with caffeine and
peptides. Try Clinique
Pep-Start Eye Cream, 22.
June 2016
SWEET SCENT
St Tropez Gradual
Tan Tinted Body
Lotion, 15
No longer must you
smell of biscuits
and regret. Just
rose, bergamot and
jasmine. Lovely.
NATURAL TINT
Este Lauder
Limited Edition
Gelee Bronzer, 33
A sheer texture that
enhances your natural
skintone to avoid the
spray-painted in
creosote look.
SPEEDY TAN
Bondi Sands Self
Tan Oil Liquid
Gold, 14.99
Dries in seconds, so
theres no awkward
standing in your
pants like a stickman
wafting time.
ONE-WORD ANSWER:
LICOCHALCONE A
(LIC A)
No longer the preserve of Bertie Bassett and friends,
liquorice extract (aka Lic A) calms rosacea symptoms
when applied to the skin, new research* reveals.
Look for it in Erborian Elixir Au Ginseng Youth
Micellar Emulsion Essence, 80. Sweet.
WORDS: AMELIA JEAN JONES. PHOTOGRAPHY: ANTONIO TERRN/FOLIO-ID. *SOURCE: JOURNAL OF THE EUROPEAN ACADEMY OF DERMATOLOGY AND VENEREOLOGY
Years of self-tan disasters taken their toll?

You and your teabag-stained elbows are not
alone. Sales gures analysed by Mintel reveal
self-tanning products experienced a sharp
drop in the past year 13% of consumers
bought them in 2015, compared with 17% in
2014. The trend for articial-looking tans is
waning as people embrace a more natural
just-back-from-holiday dewy sheen, says
St Tropez tanning expert Jules Heptonstall.
For a subtle and more forgiving sheen,
try these natural glow-givers:
BRIEF
FITNESS
FUEL UP
ON CARBS
80
Blitz more fat without sweating any harder by eating

a carb-heavy workout snack before you exercise,
rather than after. Time your workout fuel this way
and youll burn 22% more fat, say researchers at the
University of Surrey. Thats because women conserve
carbs more effectively so in order to maximise postworkout fat burn, carby snacks should be kept small
and not eaten again for 90 minutes. Try these three
pre-workout carbs to give you all the energy you need:
The percentage more likely

participants were to sign
up to ve or more weekly
workouts when they were
in a virtual network of
health buddies, than
those working out solo
who were also exposed
to promotional messages
about exercise. So what?
The study concluded that
a little online peer pressure
can motivate you in the
long term. Get yourself an
Insta t squad now.
SOURCE: UNIVERSITY OF PENNSYLVANIA
Muesli
A study in the Journal of
Nutrition found muesli
had twice the fat-burning
power of cornakes
when eaten before
a morning workout.
Sore muscles taking the shine off your 10k

PB? Dont jump into a hot bath to ease the
pain an ice cold one is your best bet. Cold
temperatures are more effective than heat
at reducing pain caused by a tough workout,
found research published in the Journal of
Strength & Conditioning Research. Participants
who cooled off whether straight after
exercise, or up to 24 hours later recovered
faster than those who didnt. Before you dive
into a bath full of ice, physiotherapist
John Miles recommends cold therapy
patches, applied for 20 minutes every
few hours. Try Deep Freeze Pain
Relief Cold Patch (5.69,
superdrug.com). And chill.
24 |
June 2016
Bran akes
Pre-exercise bran akes
boost running capacity
by eight minutes, found a
study in the International
Journal of Sports Nutrition
and Exercise Metabolism.
TAKE A (STEEP) HIKE

Dont be put off by a hilly race heres your excuse
to walk up the steep bit. A study published in the
Journal of Applied Physiology found that if you walk
up slopes of 20-30 degrees, the energy you save will
give you the boost you need to complete the race in
the same time as if youd run up the hill. If the incline
is particularly steep, zigzag up it. A University of
Washington study found that walking straight to the
top is not as efficient as cutting into the slope at
a lower angle and regularly switching directions.
WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES; ALAMY;

AGATA PEC AT HEARST STUDIOS
COOL DOWN
THE PAIN
Lentils
Endurance time when
cycling increased by 20
minutes for people who
ate lentils, compared
with potato, a University
of Sydney study found.
BRIEF
HEALTH
What
a catch
The number of times youre

more likely to develop
heart disease if high blood
pressure runs in your family
and you have a physically
demanding job. Its the
symbiotic combination of
the two that increases the
risk. Sounds to us like a
good excuse to sit down.
SOURCE: EUROPEAN JOURNAL OF
PREVENTIVE CARDIOLOGY
WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES
BURN TO
LEARN
For an IQ thatll give Stephen
Fry a run for his money, lace up.
Running is the best exercise to
boost your brain power, found
a study by the University of
Jyvskyl, Finland. Aerobic
exercise increases the neuron
reserves in the hippocampus
(the area of the brain
responsible for learning) three
times more than high intensity
or resistance training. Make
5k your minimum, though.
Another study by
the University of
Illinois found 30
minutes of moderate
aerobic exercise was
needed to take you to
genius status. Mensa,
here you come.
PREGNANT? GET
HOOKED ON FISH
Knocked up? Congrats. Also, dont be scared to put sh back on your
shopping list. The nutritional benets, including brain-boosting
fatty acids, have now been found to far outweigh the low-level
mercury exposure, according to research by Cincinnati Childrens
Hospital Medical Center. They found babies whose mothers had
eaten around 300g (eg, two to three llets) of sh a week during
pregnancy had better attention. Keep mercury levels to a minimum
by opting for salmon, tuna and cod over swordsh and mackerel.
HAVE A BREAK
Always forgetting where youve put your car keys? Taking a break will up
your ability to remember, according to a new Heriot-Watt University study.
Thats because as long as youre relaxed memory processes take place
in the same way when youre awake as when youre asleep. Sitting in
a quiet room for 10 minutes without stimulation is all it takes to boost
your memory by 10% with effects lasting for over a week. And relax.
June 2016
27
BEST
F I T N E S S
BODY
T R I C K S
T O
H O N E
A N D
T O N E
Its more than like, but its denitely not love and for once, lust
doesnt come into it. So what do you feel for your trainer? And is
it a problem, asks PT fan-girl Catherine Gray
CONTENTS
p32 Let things slide
Add gliders to your workout
to see better, faster results
p34 Love all
Tennis ace Caroline Wozniacki
on carbs, competing and
listening to Calvin Harris
p36 Assault your senses
Ropes, mud, obstacles make
em look like a walk in the park
June 2016
29
am waiting, under a neon-lit sign, along

with 26 other women for the arrival of
Tom*. We look like Lycra-clad groupies,
when, in fact, its 7am and were about to
take a spinning class. Tom emerges and
we clip-clop inelegantly towards him on
cleated cycling shoes. Mid-classs, Tom
claps to denote the beat. I clap along.
No one else does. Clearly Im a moron and he
knows it. But then later he calls me by my actual
name and likes my Instagram post. And I am
happier about this than any sane, 35-year-old
woman should be prepared to admit.
So I know what youre thinking,

but I dont actually fancy Tom.
Its more complicated than that:
I idolise him. Its the same way
I feel about Chloe*, my boxing
trainer, and Amanda*, my
hot yoga teacher (as in she
teaches warm yoga but, yes,
is inarguably attractive also).
I have what I can only categorise
as a deep crush on all of them,
irrespective of gender and with
zero desire of anything physical
ever happening between us.
And from the way I see my
classmates bathe in their
attention, I know Im not the
only one. Were all crushing.
Workout worship
We already know that studies

show group exercise is more
satisfying, leads to better
mental health and gives greater
motivation than going it alone.
The instructors play a powerful,
pivotal role, says Dr Michelle
Segar, a motivation scientist
from the University of Michigan
30 |
and author of No Sweat: How the

Simple Science of Motivation Can
Bring You a Lifetime of Fitness.
Lots of research shows that
people are more motivated
when they feel connected to
other people. For some, the
instructor that will ip that
motivational switch has a tough
drill sergeant style for others,
it will be a kind, encouraging
instructor.
On top of that, A recent
study found we overwhelmingly
equate physical strength with
leadership, says psychologist
Terry Erle Clayton. Its a
built-in, evolutionary
instinct, meaning we
seek out gureheads with
physical prowess. Which is
why a pack leader who can
bench-press your body
weight can have a powerful
sway over you.
Obviously, were also
dripping in feel-good
endorphins every time we
see them. Were naturally
drawn to people who we
associate with feeling good, says
Clayton. And then the bond is
cemented when they shake our
hands, or adjust our warrior
June 2016
pose, he says. Real bonding

comes from the release of
oxytocin. One of the primary
triggers is physical touch.
THE SENSE OF
CONNECTION
IS FUELLED BY
SOCIAL MEDIA
When I feel like I cant
tremble my way through another
plank, or turn that dial up a
notch, Chloe, Amanda and Tom
get me to nd hidden reserves

of strength I didnt know I had.
They tell me Ive got this, by
name. This is crucial to their
appeal, Dr Segar tells me.
The strongest predictor of
a behaviour is whether you
believe you are competent.
When were told we can do
it, often we can. Self-belief
is the linchpin.
Around that, the changing
gym scene is feeding our
fan-girl fervour. The old-school
gym membership locked people
in, says Dr Segar. Now, with
pay-as-you-go classes, your
experience determines their
prots. If we dont want to
go, they dont get paid. So,
PTS GOT TALENT
instructors are better quality.

And as weve opted in, were
more red up when we arrive.
Boutique studios are now
kitted out so that all our focus
is on the star. The theatre-style
layout means you focus entirely
on them. And the lighting is
dark, creating more intimacy,
according to Dr Segar.
It even goes as far as the
website. While exercise class
timetables used to just have the
instructors name next to their
class, now gym websites boast
full proles of their stars,
complete with professional
photoshoots.
And just as a revealing
celebrity interview makes us
think were bonding with the
star, so gyms divulge personal
details of their instructors, in
an attempt to make us feel
closer to them. At one of
Londons newest studios
you can even order your
instructors favourite shake at
the smoothie bar. The personal
connection is enhanced by
social media, says Helen
OConnor, a chartered
psychologist, specialising in
sports and exercise. Fans are
now able to peek inside their
lives, as carefully curated as
those private lives are.
Inside the tribe

Leg
pulls
It amounts to what Dr Segar

calls a tribal effect that to
be part of these gyms is to feel
accepted, included. We call it
the everybodys doing it

principle, reveals Dr Segar.
Research by psychologist Dr
Robert Cialdini shows that
when were told our peers
are doing something, were
persuaded to do it too. Whether
thats recycling or SoulCycle.
And when your instructor
congratulates you publicly via
Instagram or Twitter on a job
well done, you know youve
made it into their tribe. We
encourage our instructors to
interact with individuals after
the sessions, reveals Talilla
Henchoz, marketing manager at
London gym 1Rebel. Whether
its post-session group seles,
setting tness challenges, or
a recovery lunch. This personal
touch is crucial as its a positive
acknowledgement that the
instructor has noticed and
is connecting with that
individual.
I am forced to confront the
fact that Tom probably likes
every Instagram picture that
plugs his gym or class. I am also
aware that Im probably being
sweet-talked into handing over
almost double what I used to
pay for my gym membership.
But so what? I used to do two
classes a month; now I do two
a week. Unless my wide-eyed
worship morphs into me trying
to steal Toms discarded gym
towels, Im just going to roll
with it. Im tter and happier,
and clapping along like an
eager seal is good, sweaty fun.
Ask our expert

The expert:
James Duigan
Who: PT and
founder of
Bodyism
(bodyism.com)
Q I went to bed late;

should I skip my
morning workout?
A If your body needs sleep,
then sleep. Interrupting
your circadian patterns too
often means youll feel tired
during the day, struggle to
fall asleep at night and alter
your bodys levels of the
hunger hormones leptin and
ghrelin. Translation: cravings
will sabotage your workout.
Aim for a minimum of seven
hours sleep. Missing out on
30 minutes of shut-eye is
okay, but if its much more,
try shifting your workout to
later in the day. Lunchtime
is ideal as research shows it
can boost afternoon energy,
meaning you might perform
better and see results faster.
Q When it comes to
strength training, is
body weight enough
to make a difference?
PHOTOGRAPHY: TONY KELLY/FOLIO-ID.COM. *NAMES HAVE BEEN CHANGED
WHOA! WHEN THE LOVE GOES TOO FAR
A Body-weight training is
Sometimes its less hero-worship, more Single White Female. These instructors
reveal what not to do if you want to avoid that restraining order
One class-goer gured out
I had a son from Facebook
photos. He bought me a model
aeroplane kit as a gift for him.
It was well meant, but creeped
me out. SAMANTHA
I Instagrammed that I love celery,

cucumber and apple smoothies.
Someone from a class made one
and left it outside. I never found
out who it was. JASON
Theres one class-goer

who Snapchats me
pictures of nearly every
meal she has, seles
of her out running and
inspirational quotes;
about four every day.
When she sent me one of
her hungover (seemingly
naked) in bed, asking for
recovery tips, I stopped
opening them. KATIE
uncomplicated, inexpensive
and effective. While cardio
exercises are great for fat
loss, combining a 30-minute
run with a set of bodyweight
exercises, such as pull-ups,
squats and lunges, will add
muscle denition and tone.
Tweaking the angle of an
exercise can also take it to
the next level. Try an elevated
push-up. Putting your feet on
the lowest step of a staircase
(with your hands on the
oor) increases the load on
your upper body and abs.
I was doing a pigeon

stretch on the oor
of the studio after a
class, thinking I was
alone. Then I noticed
the door was ajar
and saw a female
member taking
sneaky pictures of
me with her phone.
She ran off when
I saw her. ELLA
June 2016
31
GLIDE
into action
Challenge your balance and hit forgotten muscles
with this body-sculpting instability workout
WORDS
AMELIA JEAN JONES
nstable not an ideal adjective to

apply to, say, your chosen career
or the anoraked dgeter sitting
behind you on the bus. Much better,
however, in the context of a muscle
toning, core-strengthening workout. An assertion
adhered to by London tness spot Frame, where
gliders (aka slippery discs) add a handy level of
instability to its latest workout offering. By sliding
into and out of moves, youre increasing the
working time of your muscles, says Frames
head instructor Gede Foster. Youre also targeting
deeper, often neglected muscles, like the transverse
abdominis. Do this 30-minute workout three times
a week for a better chance of seeing abs by summer.
1
KNOW THIS:
For each move, do as many
reps as you can in 60 secs,
then rest for 15 secs before
going on to the next move.
Do the entire circuit three
times in total.
Glider jack to pike

Works: Abs, hamstrings and arms
a) In a plank position and with
each foot on a glider, open your
legs as far as they will go (yes,
it feels indecent), then return
to the start position without
allowing your hips to lift or dip.
b) Raising your hips, bring your
feet to meet your hands then
return to your plank position.
32 |
June 2016
BORN SLIPPY
Reverse reach
Works: Abs and obliques
a) Begin in a semi-seated position
with your hips lifted, heels on the gliders
and hands behind you, ngers pointing
forwards. Now engage your core.
b) Maintaining this position and with
core engaged, extend your right leg
forwards, return it, then repeat with
the left. Bit like a crab, not as graceful.
Plank walks
Works: Abs and arms
a) In a low plank position with your
toes on the gliders, walk forwards
four steps on your forearms.
b) Step up onto your right palm,
then your left and into a high plank.
Now reverse the movement back
onto your forearms before going
back four steps. Grunting optional.
Curtsy glide
Works: Quads and glutes
a) Stand with each foot on a glider
and your legs hip-width apart.
b) Slide your right foot behind your
left and bend both knees to lower
into a deep curtsy. Slide back to
your start position and repeat with
the left leg. Nail this in preparation
for that garden party at Buck House.
Sitting slide-backs
Works: Core
a) Sit with legs bent, heels on the oor
and hands on gliders by your sides.
b) Brace your core, then straighten
your legs out as your arms slide
outwards until youre lying down.
We call this one The Messiah.
Push through your hands to
slide back to the start position.
PHOTOGRAPHY: MARTIN RUSCH/FOLIO-ID.COM; GETTY IMAGES.

ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM)
8
Reverse plank pull
Works: Glutes, hamstrings
a) Start in a reverse plank with
your heels on the gliders, hips
lifted, hands beneath you, ngers
pointing forwards. Got that? Good.
b) Bend at your hips and bring your
chest forwards to bring your bum
back behind your arms as far as you
can, then return to the starting
position. No sitting allowed.
4
Sliding lunge jumps
Works: Quads and glutes
a) Standing with each foot
on a glider, slide your right
foot back into a 90 lunge.
Steady as you go.
b) Slide explosively along the
oor to swap legs and end with
your left foot back in a lunge.
Very Torvill and Dean.
7
Ankle icks
Works: Calves, core
a) Start in a plank position with
each foot on a glider, toes tucked
underneath you. Easy, right?
b) Without moving any other
part of your body, untuck the toes
of your right foot to point, then
tuck your toes again. Repeat on
the left foot. Not so simple, is it?
GLIDE ON
Equipment that caters for every level of self-respect
Slider set
7.51, physioparts.co.uk.
For the I actually have
some dignity glider
Dishcloths
For the What?
Ill bleach them
after glider
Paper plates
For the This is
me doing my
recycling glider
Get Jessica Skyes workout playlist at womenshealthmag.co.uk/playlist

|
June 2016
33
THATS ACE
Age: 25
Job: Professional
tennis player
Fitness MO: Running
Wind-down secret:
Romcoms with friends
Wellth of
knowledge
CAROLINE
WOZNIACKI
The Danish tennis champs
wellness secrets: good food, bad
music (yes you, Bieber) and
the love of a challenge
My food
I think of myself like a car: if I put

the wrong fuel in, my body will
break down. So its important
for me to eat well and get all the vitamins and
minerals I need to perform at my best. Its all
about wholefood dishes made from scratch,
sometimes by myself, but mostly by my mum,
who lives just down the street. I have porridge
with berries and a smoothie for breakfast, pasta
with chicken and vegetables for lunch and beef,
rice and vegetables for dinner, with nuts and
raisins in between. Ive always eaten healthily
and make sure I have lots of fruit and vegetables.
I dont really change my diet between training
and competing, but before a match Ill eat plain
pasta for an energy boost. I do like to indulge,
though. Ill have any pudding going the
sweeter, the better. I put in the hours training,
so feel I can spoil myself occasionally.
My tness
I love to be active and have for

as long as I can remember. My
parents were always encouraging
me to do sport as a child so that Id get tired
and they could enjoy a chilled night. Id often
pair up with my brother [Patrik Wozniacki,
professional footballer] to beat him at mixed
doubles or football. Even now, I like to vary my
exercise programme (it stops me getting bored),
although I start every day with a 30-minute
run, to get my body going. Then Ill spend a
couple of hours on the court, have a break and
hit the gym where I lift weights, do spinning or
boxing. Listening to Rihanna, Calvin Harris,
Taylor Swift and Justin Bieber gets me in the
mood on days when I dont feel motivated. Im
always looking for a new challenge. I ticked the
New York City Marathon off my bucket list in
2014 now its time to conquer a triathlon.
34 |
June 2016
My face
Even though Im only in my

twenties, I do worry about
ageing. For me, its all about
prevention. I spend a lot of time outdoors on
court and am aware of the effects of the sun:
wrinkles, sunspots, cancer. I always wear
Neutrogena Ultra Sheer Sunscreen SPF 100,
which a dermatologist recommended, and
it doesnt stay white on the skin. Aside from
that, I just wash my face morning and night,
and moisturise with Embryolisse, which
leaves my skin super soft. I often have sports
massages theyre part of the job but theres
nothing like a good facial. I might put on a bit
of mascara before a match as long as its
smudge-proof. Bobbi Brown is my favourite.
My focus
I love the idea of yoga to relax, but

my mind is so active Im not
convinced I could ever stay still.
Instead, I watch lms at home: comedies and
romcoms. My friends are great Ive known
most of them all my life and they see me for
who I really am, not just a tennis player. When
it comes to nding inspiration for my game,
I look to those I admire: Djokovic, Nadal,
Federer and Murray. I hate losing, so thats
motivation enough in itself. Ill ght for every
point out there, no matter the score because the
match isnt over till the last point is played.
Wozniacki will be playing at Wimbledon
and is also carrying the Danish ag at the
opening ceremony of the Rio Olympics
AS TOLD TO EMMA PRITCHARD. PHOTOGRAPHY: FREDERIC AUERBACH/CONTOUR BY GETTY IMAGES
Arse to
the grass
TRAIN TO GAIN
STAY THE
COURSE
Overcome any challenge with this
obstacle-race inspired workout
MINS
3
MINS
15
minute
workout
This months trainer

The expert: Dean Zweck,
trainer at Virgin Active
(virginactive.co.uk)
Calories burned: 215
Equipment: 8kg sandbag
3. Weighted run
4. Obstacle jump
Targets: Quads, glutes

(a) Holding the sandbag
close to your chest,
lower into a squat.
(b) Stay down there,
and (without bending
forwards at the waist)
run forwards as fast as
possible. You can do it!
Targets: Quads,
hamstrings, glutes, core
(a) Holding the sandbag
over one shoulder, bend
your knees slightly.
(b) Jump forwards,
landing with bent knees.
Switch shoulders before
your next rep.
MINS
MINS
1. Mud shuffle
2. Quick crawl
Targets: Calves, quads,

hamstrings, glutes
(a) Shuffle 5 steps to
your right, pumping
arms back and forth.
(b) On the fth step, raise
your left knee and balance
on the right leg for 1 count.
Repeat the move to the left.
Targets: Quads, core

(a) Kneel on all fours then,
with feet on the ground,
back at, lift your knees
about an inch off the oor.
(b) Staying low, crawl
forward as far and as fast as
you can for 30 secs. Reverse
the crawl back to start.
36 |
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: DYLAN COULTER. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM). *MHSURVIVAL.CO.UK
unning from start to nish? Easy.

Running through freezing water,
going over walls and under electrical
wires? Less easy. More and more women are
signing up to gruelling obstacle races last
year, 30% of Mens Health Survival of the
Fittest* competitors were women. But its not
something to go into untrained, warns Virgin
Active trainer Dean Zweck: More than 20%
of participants never nish the course. Youll
need strong legs to cope with the miles, steep
hills and heavy mud-clad clothes. Virgin
Active has launched its 2016 Mudder Maker
class to boost agility, strength and stamina to
help you to a PB. Complete these four moves
as a circuit doing as many reps as you can
in a minute, with a 15-second rest. Repeat the
circuit three times to complete. When youve
got it down, do the circuit three times a week
in the two months leading up to the race. In
the nal four weeks, double the sessions to
30 minutes. See you at the nish line.
June 2016
S LIM
DOWN
S M A R T S T R AT E G I E S F O R FA D - F R E E W E I G H T L O S S
CONTENTS
p40 Forget your greens
The latest vivid veg will give
them a run for their money
p42 Snack hacks
Eating healthily, but cant lose
the lbs? This could be why
T H E
P L E
p47 Picture this

How one photo changed one
readers lifestyle and body
L O
U R
Now stop visualising Whoopi Goldberg (congrats if youre too young to get the
reference) and start thinking about a new food trend that comes with
extraordinary body benets. Whoopi-dee-doo
WORDS
CHLOE LAMBERT
June 2016
39
n the organic gardens of Soho Farmhouse

in Oxfordshire the wellness outpost
of the Soho House chain, where the
capitals holistic hedonists escape the
stress of six-gure salaries for a dose
of decadent respite the vegetable patch has
turned puce. Kale, carrots and French beans
are dug up and wheelbarrowed to the kitchen
ready to be prepped for the sort of clientele who
demand that their latest food trend comes with
a nutritional punch. Thankfully, the distinctive
purple hue from these veg hits the sweet spot.
Purple is in. On menus of LA

eateries; on the cocktail lists
of East London bars; on the
Instagram feeds of foodies and
health bloggers. Its sudden
ubiquity isnt just down to how
good it looks under a Ludwig
lter. Purple comes with
bona de health credentials
primarily in the form of
anthocyanins; compounds that
give red, blue and purple plants
their rich, vivid colour.
Over in Fitzrovia, central
London, Robert Ortiz, head
chef of the Michelin-starred
Peruvian restaurant Lima,
serves up Chica Sours a deep
red, anthocyanin-rich cocktail
made from the purple corn,
chica morada, which in its
native Peru has been hailed
as a health food for centuries.
We say that drinking a glass of
chica morada every day helps
your blood pressure, says Ortiz.
It curbs your appetite and has
incredible antioxidant levels.
The chef has science on his
side, with research growing
almost as rapidly as the

burdgeoning #purplefood
hashtag.
A happy heart
Studies* have shown that

anthocyanins have a protective
role to play against type 2
diabetes, dementia and yes,
Ortiz is right high blood
pressure. Thats in part because
anthocyanins release antiinammatory compounds,
which help keep blood vessels
healthy. Professor Aedin
Cassidy, nutrition researcher
at the University of East
Anglias Norwich Medical
School, has shown they
can reduce the risk of heart
PURPLE
ALERT!
Dont be fooled by
beetroot. Although its
rich in other nutrients, it
does not get its colour
from anthocyanins.
40 |
June 206
Plummy
accent
attack by 32%, specically

in women. In a signicant
24-year study she, along
with colleagues at Harvard,
compared data on 93,600
women aged between 25 and
42 and found those who ate
three or more servings of
blueberries and strawberries
per week signicantly
lowered their risk.
It looks like anthocyanins
increase levels of nitric oxide,
which is involved in keeping
the blood vessels dilated and
exible, allowing for better
blood ow, explains Professor
Cassidy. Meanwhile, there
are researchers at Ohio
State University currently
investigating whether
anthocyanins could play a
role in cancer prevention or
slowing down the progression
of cancers, so far with

particularly promising results
in skin and colon cancer.
Mauve over
Then theres Professor Cassidys

most recent research: earlier
this year, she published the
results of a 24-year research
project, looking at 124,000
people. The ndings concluded
that those who ate just a few
portions of anthocyanins a week
maintained or even lost weight
compared with those who ate
berries once a month or less
even when other factors such
as their overall diet and exercise
levels were taken into account.
There has been growing
evidence that anthocyanins
can affect blood pressure and
cholesterol levels, but until now
PURPLE REIGN
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. PHOTO ENHANCING: MATHEW CARPENTER AT

PREMEDIA. *FOOD RESEARCH INTERNATIONAL; LIFE SCIENCES; JOURNAL OF HUMAN HYPERTENSION
very little was known about

their effects on weight,
says Professor Cassidy. The
compounds are notoriously
hard to investigate, and
according to Professor Cassidy
its still not clear whether its
the anthocyanins affecting our
appetite, or instead altering the
bacteria in the gut. All she
knows is it works: the study
found that consuming just 10mg
of anthocyanins was associated
with 70-100g less weight gained
over four years. Given that
a single serving of blueberries
contains 121mg anthocyanins
12 times the study levels
upping your purple intake is a
no-brainer. Professor Cassidy
and her team are now trying
to nd the optimum levels
needed for weight loss.
You dont need to go crazy,
she says. Rather than being the
latest diet fad, this is about trying
to incorporate more of these
foods into your habitual diet,
ideally a portion a day. But its
not a magic pill, she warns. If
youre eating lots of blueberries,
but also eating lots of biscuits,
it wont cancel them out.
Nor is it carte blanche to
gorge on plums and grapes. You
still have to take sugar into
consideration, warns dietitian
Sian Porter of the British
Dietetic Association.
You can get a lower GI

anthocyanin x with veg, such
as aubergine, or purple broccoli
and purple kale. But if youre
cooking purple produce, there
are a few rules. For starters,
dont peel anthocyanins are
generally found in the skin of
the vegetable. And dont boil
either. Like vitamin C, these
nutrients are water soluble.
When you boil purple broccoli,
Ask our expert

The expert:
Rosemary Ferguson
Who: Harley St
nutritionist
(rosemary
ferguson.co.uk)
UPPING
YOUR PURPLE
INTAKE IS A
NO-BRAINER
Q Ive started to get

frequent headaches.
Are there any
foods that could be
triggering them?
A Plenty. The main offenders
you can see the colour coming

out into the water thats
all the anthocyanin, says
researcher Professor Cathie
Martin at the John Innes
Centre, so roasting or steaming
is a good idea. If you have to
boil, use as little water as
possible and save it for the
gravy. Using frozen or freezing
fresh produce is ne. Above all,
go for the deepest, richest, most
colourful variety you can nd.
Which is also an excellent guide
to picking your friends.
are preservatives, trans fats

(found in fried foods) and
food additives. Choosing
a cleaner diet can make all
the difference. Links have
been made with foods rich
in tyramine including aged
cheeses, articial sweeteners
such as aspartame (found in
sugar-free chewing gum)
and sulphites (found in dried
fruit). According to research,
cutting salt from 9g to 3g
daily reduced headaches by
31% due to lowered blood
pressure. Finally, make sure
youre not dehydrated.
Q I heard that model

Gisele doesnt eat
nightshades; what
are they and should
I cut them out?
A Nightshades are a group
THE IN CROWD
Easy ways to add a daily dose of anthocyanins to your diet
1 Ube cakes are ying off the shelves

in LA eateries; bake your own with ube
our. Try Giron Foods Powdered Purple
Yam (3.80, orientaltreasure.co.uk).
2 If you cant get hold of purple

corn, try purple corn chips. We love
Inspiral Raw Purple Corn Kale Chips
(2.30, planetorganic.com).
3 Brighten up a salad
with Wye Valley Purple
Asparagus Tips (2.50 for 100g,
marksandspencer.com)
4 Blood oranges are a good source

of anthocyanins, particularly the Moro
variety. Try Natoora Sicilian Blood
Oranges (2.99 for 5, ocado.com).
5 New varieties of purple veg are

popping up all over the place. Try
Stokes stunningly violet Purple Sweet
Potatoes (2.99, waitrose.com).
6 Sprinkle a dose of anthocyanins

on your porridge with Lingonberry
powder. Go for Arctic Power Berries
(8.99, selfridges.com).
June 2016
of fruits and vegetables

that include aubergines,
courgettes, potatoes, goji
berries and peppers (from
chillies to bell). They contain
chemical compounds called
glycoalkaloids, which act
as natural pesticides for the
plant, keeping insects at bay.
Theres a hot debate about
how much glycoalkaloids
cause inammation and
digestive problems. Id
suggest cutting them out for
a trial period if your digestion
is particularly sluggish. It could
make all the difference.
41
&
Grazed
confused
Cant fathom how kale chips and green juice can
pile on the pounds? Your once healthy snack
break has morphed into a round-the-clock
food fest. Its time to break the cycle
WORDS
MARYGRACE TAYLOR
ow many times have

you eaten today?
Should be a quick
answer. Go on, really
think about it. There
was that post-breakfast handful of
almonds in the car, that bircher pot in
your morning meeting, the packet of
popcorn during your afternoon slump,
then that pre-gym granola bar to get
you through your cardio session. You
get the picture. In our pursuit to eat
more healthily and cut calories, weve
replaced three big meals with more
frequent snacks. Problem is theyve *
become too frequent. One new study
showed that the average person ate
15 times over the course of 15 hours.
Thats a pretty long snack break.
42 |
June 2016
ONE-SNACK MIND
SNACK OCLOCK
Sweet or savoury? What youre reaching for is
all down to timing, apparently
*REGISTERED DIETITIAN MARISA MOORE AND DARREN SEIFER, FOOD AND BEVERAGE INDUSTRY ANALYST AT NPD GROUP
The same research found that

non-stop chomping has nothing
to do with hunger. Theres
denitely a smart way to snack,
says registered dietitian Dr Lisa
Young. But its easy to take
it too far, even with healthy
foods. And in addition to a
widening waistline, eating
24/7 can have other serious
health implications.
Dawn of snacks
The three square meals a day

model of eating evolved with the
nine-to-ve working day. Prior
to the 1950s, snacks as a concept
were as foreign as emojis and
Snapchat. Eating between
meals only happened on special
occasions, like having birthday
cake, says Dr Barry Popkin,
a nutritional professor at the
University of North Carolina
at Chapel Hill.
Gradually, many nutrition
professionals began to suspect
that chowing down just three
times a day wasnt the best idea.
It can lead to stuffing yourself
when you nally do eat, and
the huge glucose dump from
larger meals causes insulin
spikes and falls, which stoke
your appetite even further.
The occasional snack or mini
meal would help ward off bingetriggering hunger and keep your
blood sugar and energy levels
steady so when an explosion
of convenience foods made
it possible to ll up without
missing a beat, set meal times
went out of the window.
Mouths wide open
Gagging
for a treat
But gradually those mini meals

started getting bigger. And more
frequent. And habit-forming.
When you nibble all the
time, youre less conscious of
what and how much youre
eating, says Young. A recent
Nielsen survey found that 60%
of snacking sessions are totally
unplanned. Even if you stick
11.30am
to 1pm
6pm
to 8pm
Savoury
snacking peak
Sweet
snacking peak
Its almost lunchtime and

youre already hungry if
you do supplement with
snacks, make sure your
main meal is smaller.
Fancy dessert? Odds are

youre not hungry, but
using sugar as a reward.
Tame that sweet tooth
with some frozen grapes.
to healthy fare, eating more

often makes it tough to keep
track of calories.
Sure enough, the amount of
calories we take in from snacks
has ballooned, from fewer
than 300 in a day in the 1970s
to around 450 today. Thats
a difference that can add up
to more than 7kg a year.
Never actually working up
an appetite can compound the
problem. Even the best mac
and cheese is a let-down when
youre just not hungry. And
when youre not satised, youre
more likely to keep eating, says
registered dietitian Keri Gans.
Worse, research has found that
ooding your body with a near
constant supply of calories may
June 2016
Those snacks
account for
around 450
calories a day
cause your liver to store more
fat, which could lead to insulin
resistance and increase your
risk for type 2 diabetes.
Chew on this
Despite those grim facts, were

not advocating a return to Mad
Men era mealtimes. Done right,
snacking can deliver on those
promises to boost energy and
keep hunger at bay. Turn the
page for the wisdom you need
to keep your nibbling in line.
|
43
ONE-SNACK MIND
Boredom is to
blame for 25%
of snacking
1. Listen to your
gut, literally
If your gut isnt sending out
feed me rumbles, dont eat.
A recent Mintel report found
that 62% of snacking is done
to satisfy a craving, 25% is
due to boredom and another
16% is down to stress.
4. Divide and
conquer the calories
For many people, a break in

their day is just another excuse
to eat, says Gans. Undo the
association between downtime
and food by planning to
unwind around an activity,
like going for a walk or doing
some adult colouring in (or not).
Take the total number of calories

you should be getting in a day and
divide it by how often you eat. If
you stick to just three meals, each
can be pretty hefty (around 650
calories for a 2,000-calorie-a-day
diet). But if you nd yourself
needing to graze at least once
before lunchtime and again after
dinner, you should be aiming for
500 calories per meal and 250
calories per snack.
3. Make travel a
snack-free zone
5. Go whole or
go home
Keeping a bag of popcorn in

the car for hunger emergencies
sounds smart, unless you crack
it open the rst time youre
stuck in traffic (or waiting at a
red light). We are biologically
wired to want to eat food as
soon as we see it, says Dr Susan
Roberts, a professor of nutrition
at Tufts University. Out of sight
equals out of mouth.
The goal of snacking is to fuel

your body until your next meal.
Minimally processed foods are
best for this, especially when they
pack at least two of these three
nutrients: protein, healthy fat and
bre. Dont forget portion size,
too, since things like nuts and
dairy can be calorie dense. Even
in small amounts, these can ward
off cravings.
2. Keep the break,

lose the snack
Open
wide
SIZE: YES, IT MATTERS

SNACK
HOW MUCH?
2 carrots and 50g hummus

( of a pot, give or take)
CARROT STICKS
AND HUMMUS
ALMONDS
50g (40 almonds, to be precise)
DARK CHOCOLATE
50g (or four large squares

of Green & Blacks)
RICE CAKES WITH PEANUT

BUTTER AND BANANA
44 |
June 2016
1 banana, 1 tbsp peanut butter

and 2 brown rice cakes
PHOTOGRAPHY: BARRIKADESTUDIO/FOLIO-ID.COM; GETTY IMAGES
What does 250 calories look like in your go-to snack?
#NOFILTER
Then
Its easy to kid yourself when
Fat burners
diary
A PHOTO KICK-STARTED
MY 5ST FAT LOSS
For teacher Kirsty Morris, 33, seeing a photo of herself at 15st
gave her the drive she needed to overhaul her life
youre looking in a mirror. You

can stand in a way that you
hide the bits you dont want to
see. Or, like me, you can avoid
looking altogether. Photos are less
forgiving so there I was in 2007,
staring at a body all rounded
face and bingo wings that
I just didnt recognise. Id never
had any boundaries with food
when I was growing up and by the
time I got to uni, where dinners
were often drunken takeaways
followed by carb-heavy hangover
breakfasts, I piled on the pounds.
I joined the university rugby team
and thought the exercise would
help. But with frequent beer
fuelled nights out, I soon weighed
13st. When I graduated and
moved away from family and
friends, drunken binges turned
to comfort eating and my
weight soared to nearly 15st.
AS TOLD TO GEORGIA BARNETT. PHOTOGRAPHY: SUZANNE MIDDLEMASS PHOTOGRAPHY. MAKE-UP: ALLY AT BARE MINERALS. HAIR: DESMOND GRUNDY AT CAROL HAYES
How
In January 2008, I decided
to start counting calories and
eating a healthier diet. I lost 8lb
in the rst two weeks, which
really spurred me on, and the
weight kept falling off. But
weight loss isnt always a smooth
ride and when I started a teacher
training course a year later, I lost
focus and my weight crept back
up to 13st 7lb. I needed a total
lifestyle change. So instead of
skipping breakfast, I ate porridge
and banana before work, and
introduced more protein into
all my meals to ll me up. I also
started aerobics, and weights
and cardio at the gym. By
2013, Id re-lost it all and
more a total of 4st.
WEIGHT
TO GO
Post-gym snack
I love Quest bars,
particularly the
cookies and cream
avour. It doubles
as a sweet treat.
Fit kit
My go-to is Nike.
I love its funky
leggings theyre
so comfortable.
Now
I met my husband in December
Soundtrack
Nothing gets me
moving quite like
dance music, especially
old school anthems like
Pump Up the Jam.
2011 when I had lost most of the

weight, and we got married last
year its funny because hes never
seen the bigger me. Exercise is part
of my life now; I work out six times
a week and do lots of races and
challenges. I had a jaw-dropping
moment last year, when I saw a
photo of myself doing a Tough
Mudder obstacle course I was
nally proud of how I looked.
Body inspo
Chloe Madeley.
I followed her
12-week plan last
year she really
knows her stuff.
June 2016
47
EAT
SMART
T H E L AT E S T N U T R I T I O N A L K N O W - H O W F O R A B E T T E R B O D Y
THE
CRAVING
CON
When it comes to menstrual cravings,
the struggle is real. Only, bad news is,
its not apparently
CONTENTS
p52 Treat yourself
Who said afternoon tea had
to be a guilty pleasure?
p54 Rolling in the deep
Temaki replaces sushi as the
hottest handheld lunch snack
p57 Hipster veg
Kohlrabi: the cabbage you
should be Intsagramming
June 2016
49
t can be tricky to have a

straightforward relationship
with chocolate. Delicious, yes,
nutritious too, if its dark shame
then that when you want it the
most, nailing an entire slab of Galaxy is
far preferable to nibbling on a few squares
of 85% Lindt. But thats periods for you;
a legitimate excuse to play fast and loose
with your normal nutritional boundaries
because, you know, hormones. Exhausted
and in the sort of mood that would make
Mel Gibson seem even-tempered in
comparison, you reach for something fatty
and sugary because clearly your body
needs it right? Right? Err, wrong.
50 |
comes from. Shes just busting

the myth that you need it.
After a decade of research,
Ive found no evidence to
suggest women crave highly
palatable foods to satisfy
any nutritional needs,
says Hormes.
Instead, she believes its a
psychological impulse driven
by the culture we live in.
In countries where sweet
treats arent taboo, women
dont crave them like we do.
Most other languages dont
even have a word for craving.
Growing up in Germany, she
says, I never heard women
talk about hormonal chocolate
craving. And looking across
different cultures, we dont see
the same sort of perimenstrual
cycles. But in our culture,
where theres guilt attached to
June 2016
which doesnt offer enough

magnesium to qualify.
Neither does it contain
enough caffeine, or other
psychoactive chemicals,
to give you a signicant
energy lift.
Guilty pleasures
Of course, none of this
is a problem in itself. If a
once-a-month chocolate
binge is your biggest health
transgression, then youre
generally winning at life.
But for many of us, its
the comedown thats
the problem.
It might temporarily lead
to some positive feelings,
concedes Hormes, but then
the guilt sets in. This was
her teams conclusion after
tracking positive and negative
effects before, during and
after consumption of a bar
of chocolate. Other recent
PHOTOGRAPHY: GETTY IMAGES. PHOTO ENHANCING BY PREMEDIA
Were very good at believing

convenient truths, and thats
why we need humans like Julia
Hormes. She is a psychologist
and health behaviour expert at
the University of Albany, and
has spent more than 10 years
studying the science of craving.
Which, rstly, she points
out, is not the same as hunger.
Hunger can be satised by
a range of foods, containing
whatever it is that is needed
by the body, she says. When it
comes to cravings, nothing but
the craved food will suffice.
And thats what lures us to
Tesco in the early hours,
searching for an out-of-season
Cadbury Creme Egg.
Hormes isnt arguing against
the fact that you want that
sugar x. In fact she can even
explain where that desire
sweet treats, were conditioned

to believe we its okay to have
them to address our bodies
deciencies and to make
us feel better.
Hormes challenges all of
this. If we assume hormonal
uctuations are the cause of
craving sweet treats, she says,
wed expect women to stop
these perimenstrual cravings
after the menopause. But they
dont. They simply attribute
their cravings to other salient
stressors.
So that argument for
inhaling a bar of Green &
Blacks for its magnesium
content? Nah, sorry doesnt
stack up.
Why should a body lacking
in magnesium urgently desire
chocolate, and not other
excellent, or even better,
sources like cashew nuts or
spinach? she asks. And most
hormonal chocolate cravers
reach for milk chocolate,
CRAVE MISTAKE
GUILTY
PLEASURES
The secret cravings
of the WH office
Other peoples
misery. Not that
I hold a grudge
Mind skills
studies Hormes name-checks

have also shown that overeating chocolate can lead to
negative food-related thoughts
and feelings of guilt, anxiety
and depression. In short its a
cocktail of self-loathing that
sends your healthy eating
habits and mood
into meltdown.
So understanding your
food desires is the rst step
towards breaking that cycle.
When youre craving, your
body is releasing dopamine,
the most powerful part
of the brains reward and
pleasure system and is
essentially what makes us
want something. It responds
to psychological cues when
you see, smell, or even imagine
your craved food. So, say
youre riddled with PMT
and you want to feel happy
again, youll turn to sugary
treats because your brain has
inextricably linked them to
feeling good at least initially.

So they become your go-to,
even if, rationally, you know
some endorphin pumping
exercise is probably the better
option. If youre stressed, you
eat chocolate as opposed to
MOST OTHER
LANGUAGES
DONT EVEN
HAVE A WORD
FOR CRAVING
doing something thats actually
healthy for you, adds Hormes.
The next step? Dont beat
yourself up for lacking the
willpower to resist. The
more you ght cravings, says
Hormes, the less likely they
are to go away.
Luckily, effective new

strategies are emerging.
When I was in graduate
school, recalls Nicole Mead,
psychologist at Erasmus
University in Rotterdam, I had
a desire for ice cream, until
I tried thinking, maybe Ill get
it some other time. Gradually
it became easier to manage
the temptation.
This year, Mead published
a study showing her method
works. When we make specic
plans, we think we value them.
And when we make unspecic
plans, we teach our psyches
not to care about that thing.
So deciding to postpone eating
a food can reduce cravings,
but only if you keep the
postponement vague: Say
youll have the cake later. If
you say youll have it tonight,
youll keep thinking about it.
Imagining scoffing 30 bites
of your craved food could
also help. Carey Morewedge
from the University of
Boston asked people to
imagine eating 30 bites,
three bites or no bites
before eating. We saw
a reduction in eating, he
says, when people imagined
30 bites because it curbed
their desire.
Hormes is also a rm
believer in everything in
moderation. Taking away the
forbidden element is one way
to stop thinking about a food.
Were better off having
just a small piece of
chocolate every day.
And it doesnt even have
to be the dark stuff. Where
do we sign up?
|
June 2016
THE TRIUMPHANT
RETURN OF CRAIG
DAVID. ALL OVER
MY BOINK
FOUR NUROFEN
PLUS AND A
STRONG LATTE
A whacking
great redundancy
pay-off
INSTAGRAM LIKES.
IM SO HORRIBLY
MILLENNIAL
To feel needed
The gentle
embrace of
a wealthy
octogenarian
Meat
51
52 |
June 2016
1. Mix the base ingredients in a

food processor until crumbly.
Press into a spring-form cake pan
or pithy little ramekins if youre
going for the individual touch.
2. Blend the nuts with 15ml water.
3. Mix your nutty liquid with
the rest of the ingredients
before stirring in the berries.
4. Pour the whole mixture
on top of the bases and
refrigerate for a few hours until
set. Decorate with spare berries
to stop you repeatedly having
to explain what they are.
Base: 200g pecans 3tbsp

coconut sugar 1tbsp
coconut oil, melted 1tbsp
lacuma pinch salt
tspvanilla powder
Filling: 1 cup cashews,
soaked 1 cup macadamia
nuts, soaked 1 cup water
3 tbsp lemon juice 150g
xylitol 1 tsp vanilla powder
2 tsp matcha powder
pinch salt 100g coconut oil,
melted 1 cups berries
of your choice
Coconut base: 60g desiccated

coconut 120g sticky pitted
dates 50g coconut butter
125ml coconut oil 45g
xylitol 2 tbsp vanilla
extract tsp salt
Icing: 50g coconut oil,
melted 25g cacao
powder 1 tbsp maple
syrup tsp salt
1. Mix the ingredients for the

base in a food processor. Line
a square container with cling
lm long enough to stick
out the sides and press the
mixture into the container,
attening with your st.
2. Blitz the icing ingredients
in a blender. Pour over the
base and place in the
fridge for 1 hour.
3. Pull the set slab out of
the container by lifting up
the cling lm. Cut into slices.
Petals: optional. Eating more
than is strictly necessary:
essential. Also, dont be
alarmed by the amount of
fat its all down to the
coconut oil, you know.
Makes 3 | 510 cals | 17.3g sat

fat | 12g sugar | 2 hrs
BY RUSSELL JAMES,
THE RAW CHEF
Makes 12 | 235 cals | 18.5g sat

fat | 19g sugar | 1 hr 10 mins
BY TANYA MAHER,
TANYAS CAFE
Were all for loading up a cream scone like a builder trowelling cement on a brick, but should you want a break from the dairy-rich
sugar fest that is the summer carousel of obligatory afternoon teas (hen dos, days out with the in-laws, heads of states birthdays),
then work your way through this lovely lot of wholesome, not-so-sinful teatime treats. Care for another?
Tea, dear?
HAVE YOUR CAKE
June 2016
53
FEATURE: LUCY FARMER. PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS. TANYAS CAFE (TANYASCAFE.COM); THE RAW CHEF (THERAWCHEF.COM); RUDE HEALTH (RUDEHEALTH.COM),
THE RUDE HEALTH CAFE OPENS IN PUTNEY, LONDON, IN MAY; LIVIAS KITCHEN (LIVIASKITCHEN.CO.UK); THE GOOD LIFE EATERY (GOODLIFEEATERY.COM)
1. Mix the dry bread

ingredients. Make a well in
the middle, then add the
wet bread ingredients and
combine with your hands.
2. Dust hands with our
and shape the dough into
a round. Score a deep X on
the top. Bake on a baking
tray lined with greaseproof
paper for 45 mins at 200C.
3. Meanwhile, mix the slaw
ingredients in a bowl and
season with salt and pepper.
Grill the chicken and slice.
4. Toast a slice of bread
and top with the chicken,
slaw and rocket. Question
the logistics of eating
it without a second
slice of bread.
1 chicken breast
handful rocket
For the bread:
250g sprouted spelt
our 250g sprouted
wholewheat our 150g
sprouted porridge oats
500ml whole milk yoghurt
1 tbsp honey 1 tbsp
molasses 1 tsp bicarb
soda 1tsp sea salt
For the slaw:
1 red onion, sliced
1fennel bulb, sliced 1
apple, sliced 2 tbsp whole
milk yoghurt zest and juice
1 lemon tbsp olive oil
Makes 2 | 290 cals | 6g sat

fat | 47g sugar | 1 hr
BY NICK BARNARD,
RUDE HEALTH
1. Preheat the oven to 180C.

Grease 6 mini cake tins.
2. In a bowl, combine the
dry ingredients and 25g of
pistachios. In a separate bowl,
whisk the wet ingredients.
3. Combine the bowls and mix.
4. Pour the batter into a cake
tin until half full, sprinkle the
remaining pistachios on top
and bake for 20 mins. Prep
yourself for cake nirvana.
125g gluten-free oat our

150g self-raising gluten-free
our pinch salt tsp
baking soda 50g pistachio,
crushed 1 egg, lightly beaten
80ml honey 1tsp vanilla
extract 120ml almond milk
1 tbsp olive oil 1 tsp apple
cider vinegar 3 tbsp rose
water
Makes 6 | 320 cals | 1.5g sat fat

| 18g sugar | 50 mins
BY SHIRIN KOUROS,
THE GOOD LIFE EATERY
1. Mix the cashew cream

ingredients in a bowl.
2. In a separate bowl, mix
the cookie ingredients with your
hands until its pleasingly sticky.
3. Shape the mixture into
marble-size balls and press at.
4. Using a knife, spread some
cashew cream onto a cookie
and place another one on top.
Congratulate yourself repeatedly.
Cashew cream: 50g cashew

butter tbsp vanilla powder
1 tsp coconut sugar
Cookies: 55g axseed 75g
ground almonds 50ml date
syrup 10g coconut oil, melted
pinch salt 1tbsp carob
powder 1 tbsp cacao powder
tsp vanilla powder
1 tsp coconut sugar
Livias book Livias Kitchen

(20, Ebury) is out now
Makes 8 | 180 cals | 3g sat fat
| 8g sugar | 40 mins
BY OLIVIA WOLLENBERG,
LIVIAS KITCHEN.
Perfect
10
TEMAKI
Mastered sushi and want to up your Japanese cuisine game? Then

try your hand at these light, healthy and lip-smacking hand rolls
WORDS
LUCY FARMER
SKIN-SAVIOUR SALMON TARTARE

Makes 3 | 240 cals | 2g sat fat | 2g sugar | 15 mins
100g salmon
50g smoked salmon
bunch chives, chopped
o you want to do away with the tricky wasabi + pickled ginger + chopsticks
dance that is the prelude to a satisfying sushi snack? Temaki is your
answer. These hand rolls are a mini meal made from a cone of nori seaweed
stuffed with a delicious rainbow of raw ingredients, best eaten with your
ngers no messing about. We asked Yoobi, Londons rst temakeria, to create
10 easy-to-assemble recipes, bursting with heart-healthy sh, antioxidant-rich
vegetables and low-cal avoursome Japanese ingredients. Let the good times roll.
Key to success: expect more from your plate
Immune boosting Heart mending Anti-ageing Energy revving
De-bloating
Skin saving
TUMMY-TAMING TUNA TARTARE

150g yellown tuna
onion, diced
chopped
1 tsp ginger, minced
olive oil
tsp sesame oil
pinch chilli akes

cup spinach
2 tsp coriander,
1 tsp soy sauce
50g red and white miso
1 tsp
1 tbsp sake
tsp horseradish, grated
nori
cup rocket
3 sheets nori
June 2016
1 yuzu
2 tbsp agave
170g brown rice
carrot, julienned
blanched
cup romaine lettuce, shredded
lime juice
170g white sushi rice
tbsp
3 sheets nori
First up, dice the fresh and smoked salmon into

cm cubes. Mix the apple, chives, onion, oil and
salt and pepper in a bowl. Add the salmon and
combine. Squeeze in the lime juice; rest for 5 mins.
Now, get rolling put the rice on the nori sheets,
top with salmon and roll it up. How easy was that?
Eastern wisdom: Fact: Japanese cuisine can make
you live longer. A BMJ study found a diet high in
grains, sh and vegetables, and low in milk and fat
reduces the risk of cardiovascular disease.
SERIOUSLY GOOD FOR YU-ZU

Finely chop the tuna. Place the onion, coriander,

ginger, soy sauce, oil and chilli in a bowl and mix. Add
the tuna; mix again. Place the greens on the nori, top
with the tuna and, youve guessed it, get rolling.
Eastern wisdom: Australian scientists* have
discovered that sulfoquinovose an unusual sugar
molecule found in leafy green veg is essential for
healthy digestion, as good bacteria feed on it.
54 |
Fat burning
olive oil
apple, diced
10g red onion, chopped
1 tbsp mirin
3 sheets
bunch asparagus,
avocado, sliced
cup spinach
Yuzu is a small citrus fruit, a popular avouring

in Japanese cuisine. (If you cant nd one, use half
a grapefruit instead.) Simmer the miso, agave, mirin
and sake in a pan for 5 mins, stirring constantly. Add
the zest and juice of the yuzu. Place the rice on the
nori, then the sauce and veg. Then roll and go.
Eastern wisdom: Familiar with white miso? Red
miso is fermented for longer giving it a saltier avour,
so go easy. Its just as benecial for a healthy gut.
FEEL-GOOD FISH & FRUIT ROLL

Makes 3 | 340 cals | 1.5g sat fat | 5g sugar | 10 mins
150g salmon
rice
15 strawberries
3 sheets nori
170g white sushi
15g rocket
Okay, sh and fruit sounds weird, but this

summery duo totally works. Chop the salmon
into 1cm cubes and the strawberries into
quarters. Place some rice on the nori, cover with
the rocket, top with the sh and fruit, and roll.
Eastern wisdom: A study from the Harvard
School of Public Health found that eating
three servings of strawberries each week can
cut your risk of heart attack by up to a third.
How? Its all thanks to the avonoids that
dilate arteries. Maybe skip the cream, though.
R O L L U P, R O L L U P
TONGUE-TANGO CHILLI MANGO

1 red chilli, deseeded, chopped
tsp honey
apple, grated
70ml orange juice
garlic clove
ginger
pinch sea salt
cubed
fresh mango, cubed
170g quinoa
1 tsp grated
150g cucumber,
3 sheets nori
Place everything but the quinoa, cucumber, mango and

nori in a pan and cook for 25 mins, or until it reaches a
jam-like consistency. Pat the quinoa onto the nori,
followed by the sauce, cucumber and mango. Roll up
and enjoy a sweet and spicy party in your mouth.
Eastern wisdom: Fibre-rich mangoes can protect
against asthma, says a study in the Journal of Nature
Medicine. Dietary bre prompts the body to produce
anti-inammatory proteins in the lungs. Bonus.
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. NUTRITIONAL ANALYSIS IS PER SERVING. NUTRITIONAL INFO: NATANYA SPIES.
*SOURCES: PENN STATE; PLOS ONE; UNIVERSITY OF MELBOURNE; JOURNAL OF AFFECTIVE DISORDERS
GO NUTS FOR YOUR TICKER

150g salmon
1 tbsp soy sauce
1 spring onion, nely chopped

170g brown sushi rice
shredded nori
STAY-WELL SEABASS CEVICHE

Makes 3 | 70 cals | 0.5g sat fat | 2g sugar | 10 mins
1 tsp sesame oil
150g sea bass
1 tsp chilli akes
spring onion, chopped
3 sheets nori
1 avocado
garlic clove
juice lime
3 sheets nori
15ml extra-virgin olive
1 squeeze lemon
170g quinoa
green apple, julienned
cucumber, julienned
6 tiger prawns, cooked
Blitz the avocado, garlic, olive oil, lime juice and

lemon juice in a blender until you get a smooth
mousse. Season to taste. Place the quinoa on the
nori, cover with the mousse, top with apple and
cucumber, roll up and nish with a couple of prawns.
Eastern wisdom: Love an avocado? Just make
sure you get the maximum antioxidants in the
darker green esh next to the skin by peeling
it, not spooning out the middle.
20ml coconut milk
3 sheets nori
cup romaine lettuce, shredded
2 tsp
cup spinach
5cm cucumber, julienned
Chop the sea bass into 2cm cubes. Mix your

marinade using the lime juice and coconut
milk, and tip in the sea bass. Let it sit for 3 mins.
Drain the marinade from the sea bass and mix
in the spring onion. Then roll your nori with the
spinach, lettuce, cucumber and sh. Simple.
Eastern wisdom: Have a green tea with your
temaki. A study* found lime and other citrus
fruit help with the absorption of catechins,
which can boost the immune system.
Chop the salmon into 1cm cubes, then mix the

soy sauce, oil, onion and chilli in a bowl. Add the
salmon. Mix well and refrigerate for 30 mins to
allow the avours to infuse the sh. Place the rice
on the nori, top with the salmon and, before you
roll, sprinkle with the shredded nori and nuts.
Eastern wisdom: A handful of macadamia nuts
a day has been found to reduce LDL cholesterol
and protect against heart disease*, so stock up.
10
TUM-TRIMMING CORIANDER & TUNA

150g yellown tuna
amarillo paste
CHEER-ME-UP CHEESE & TOMATO

Makes 3 | 240 cals | 1g sat fat | 2g sugar | 1 hr 15 mins
red chilli, chopped, deseeded
1 spring onion, chopped
juice 3 lemons
tsp honey
tamarind juice concentrate

nori
juice 2 limes
2 tsp macadamia nuts, crushed
PEPPED-UP PRAWN-AVO MOUSSE

oil
avocado, sliced
tsp soy sauce

170g quinoa
150g baby plum tomatoes
tsp aji
olive oil
1 tsp
5ml extra-virgin
170g white sushi rice
bunch basil
3 sheets nori
15g cream cheese
3 sheets
Preheat the oven to 140C. Slice the tomatoes in

half and drizzle with the oil and some salt. Bake
on a tray for 40 mins, turn down oven to 100C
and cook a further 30 mins. Let the tomatoes cool
while placing some rice on the nori, followed by
a few basil leaves, a line of cream cheese and top
with the sun-kissed tomatoes before rolling up.
Eastern wisdom: A tomato-rich diet can help ease
depression, a study* found. Antioxidant lycopene
reduces oxidative stress, easing symptoms.
1 tsp coriander, chopped
Dice the tuna into 1cm cubes. Mix chilli, spring

onion, lemon juice, aji amarillo paste, honey, soy
sauce and tamarind juice together in a bowl. Then
add the tuna. Place the quinoa on the nori, then
the sliced avocado, tuna and coriander, and roll.
Eastern wisdom: Melatonin, found in coriander, can
help with weight loss. The hormone stimulates brown
fat, which burns calories instead of storing them.
June 2016
55
POWER SALAD
WTF do
you do
with
KOHLRABI
PHOTOGRAPHY: LISA LINDER; GETTY IMAGES; ALAMY. HONESTLYHEALTHYFOOD.COM. NUTRITIONAL INFORMATION IS PER SERVING. NUTRITIONAL ANALYSIS BY NATANYA SPIES
This sweet cabbage has just

dethroned kale as the king of the
hipster vegetables. Heres why
I realise that once a vegetable

reaches on-trend status, your
innate instinct is to roll your
eyes and go back to eating
iceberg lettuce. But dont
dismiss kohlrabi just because
the hipsters have been
Who: Natasha Corrett
Youll know her as the
Instragramming it since, Oh,
queen of alkaline cooking
for ages now. I get why foodies
and co-author of Victoria
are in a ap about it this
Beckhams favourite cookbook
sweet cabbage (it means turnip
series, Honestly Healthy.
cabbage in German) is so
versatile and, with minimal
preparation, itll add a touch of delicious sweetness to your
salads this summer, trust me. Its crunchy white esh tastes
a bit like broccoli stems, but is much juicier and sweeter,
making it ideal for raw dishes or as a snack with a dip. Think
of using it much like you would a radish. Like all cruciferous
vegetables, such as broccoli and cauliower, kohlrabi is rich
in anti-inammatories and cancer-ghting glucosinolates,
according to a study published in Integrative Cancer Therapies.
Its also high in vitamin C gram for gram, kohlrabi actually
has more than an orange so itll keep your skin healthy and
your immune system strong. Oh, and its a good source of
soluble bre, which will help your digestion. Bonus.
Its such a great all-rounder: add chunks of it to a stew for
a hint of sweetness, or boil and mash it as a lighter alternative
to potato. Kohlrabi is also popular in Indian cuisine, so try
adding some to your favourite curry. Personally, I like it best
raw, fresh and delicate in a salad like this one with a bright
sweep of beetroot pure. This is delicious either as a light
lunch or a side dish with grilled sh. Just arrange it on a bed
of quinoa if you want something a bit more substantial.
Then Instagram the hell out of it. Or, you know, just eat it.
Marinated raw kohlrabi and apple salad

Serves 2 | 870 cals | 30g sat fat | 25g sugar | Ready in 1 hr
200g kohlrabi 1 apple 1 tbsp
olive oil 1 tsp brown rice vinegar
1 tsp black onion seeds 70g
macadamia nuts 200g beetroot
1 tbsp olive oil 1/8 garlic clove
juice lemon 220g halloumi
1 tsp sunower oil pinch
black onion seeds 20g rocket
sprig dill sprig mint
Method:
1. Peel, quarter and core the kohlrabi.
Thinly slice the kohlrabi and apple.
2. Put the slices into a bowl and add
the olive oil, brown rice vinegar, black
onion seeds and a pinch of salt.
3. Mix well and marinate for 1 hour.
4. Cover the macadamia nuts with
water and soak for 30 mins.

5. Meanwhile, to make the beetroot
pure, peel the beetroot, chop it
into 1cm cubes and steam for
around 7 mins, or until soft.
6. Strain the nuts and blitz them in
a blender with the beetroot, olive oil,
garlic, lemon juice and a pinch of salt
until velvety smooth. Pure, done.
7. Slice the halloumi and fry with the
sunower oil and black onion seeds
for 2 mins each side, or until golden.
8. To serve, smear a spoonful of
pure onto a plate, add the rocket,
kohlrabi and halloumi. Garnish with
the herbs and some black pepper.
THREE WAYS WITH KOHLRABI
Roast veg
Soup
Fritters
Peel and chop 2

kohlrabi and 1 butternut
squash. Roast for
40 mins with olive oil,
thyme, salt and pepper.
Fry 1 chopped onion in

2 tbsp butter. Add 500g
chopped kohlrabi, 600ml
each veg stock and milk.
Simmer, blitz, slurp.
Grate 1 kohlrabi and 2

carrots. Mix with 1 egg,
pinch salt and cayenne.
Fry small patties in oil
till brown on each side.
June 2016
57
GOOD
LOOKS
WORDS & STYLING: PAMELA HARRIS. PHOTOGRAPHY: IAN HARRISON. HAIR & MAKE-UP: GIA MILLS AT UNTITLED ARTISTS LONDON USING INIKA COSMETICS. STYLE ASSISTANT: MERCEDES DINHAMGRANT
S I M P L E U P G R A D E S , G O R G E O U S R E S U LT S
Gold
MEDAL
style
Style game? Strong. Body? Strong.
Four Olympic hopefuls showcase
the latest trends
CONTENTS
p68 Acid house
The next generation of
acids no peel required
p72 Mesh well

How to go from sport to
street with a sheer top
p74 So hot right now

The 10 best SPFs your
face and body will love
June 2016
61
LAVIAI
NIELSEN
Sprinter
European Junior Champion

in the 400m, and part
of the GB senior World
Championships relay squad
I LOVE my legs. I work
on them every day and
am happy knowing how
strong theyve become.
THE FIRST THING I SEE
WHEN I LOOK IN THE
MIRROR IS my hair! Its
naturally big and curly.
IM STILL LEARNING TO
LOVE my arms; theyre pretty
skinny compared with my legs.
MY BODY HAS CHANGED from
being very skinny to being
muscular. I love that it
shows how far Ive come.
Sports bra, 32;

Leggings, 47;
Trainers, 130, all Adidas
THE TREND
ANIMAL
PRINT
Vest, 12.99, H&M
62 |
Sports bra, 50, Varley
June 2016
Swimsuit, 70, Glide Soul
Leggings, 135, Charlotte

Olympia for Bodyism
MODEL ATHLETES
HANNAH
ENGLAND
THE TREND
Middle distance
runner
PSYCHEDELIC
PRINT
Silver medallist in the 1,500m at

the 2011 World Championships,
and one of only three British
women in history to have run
the 800m in under two minutes
I LOVE my toned tummy.
I get lots of compliments
on it, which is a nice
condence booster.
IM STILL LEARNING TO
LOVE my legs. Theyre so
athletic, sometimes I wish
they looked more feminine.
I FEEL MOST CONFIDENT when
Im running outside. Theres
something so refreshing about it.
I LIKE TO WEAR racerback
tops; theyre easy to train in
and I love the look.
I APPRECIATE the way
my body can take me
past my limits.
Vest,
8, Matalan
Leggings,
14.99, H&M
Sleeveless hoodie, 60;

Sports bra, 25;
Shorts, 25;
Trainers, 100, all Nike
Sports bra,
40, Victorias Secret
Headphones,
140, Frends
June 2016
63
MODEL ATHLETES
THE TREND
PALM
PRINT
ZOE
SMITH
Weightlifter
Sports bra,
35, Calzedonia
Commonwealth
weightlifting champion
and British record holder for
the clean and jerk in the
58kg category. Competed at
her rst Olympic Games in
London 2012, lifting 121kg
WHEN I LOOK IN THE
MIRROR, THE FIRST
THINGS I SEE are my quads.
Theyre pretty big from
weightlifting and Im
really proud of them.
IM LEARNING TO LOVE
my broad shoulders. I
wouldnt change them
though Im so grateful
for the strength theyve
given me.
I FEEL MOST CONFIDENT
when I complete a tough
training session. Theres
nothing like the feeling
of knowing my body
has withstood it.
Jacket,
70, Bjorn Borg
Ultra Boost Trainers,

120, Adidas
Sports bra, 110, Monreal

London at Fashercise
Leggings, 22.50,
Marks & Spencer
Trainers, 110, Asics
Yoga Mat,
80, La Vie Boheme
June 2016
65
MODEL ATHLETES
PERRI
SHAKESDRAYTON
THE TREND
TOMATO
RED
Sprinter and
hurdler
Five-time national
champion and World Indoor
Champion in track and eld.
The only British athlete to
be the national champion
in both the 400m sprint
and 400m hurdles
Bottle, 25,
BKR
I LOVE my legs they get

me round the track!
IM LEARNING TO LOVE my
arms. Theyre my weakest
body part and Ive had
to work hard on them.
I FEEL MOST CONFIDENT
when Im at the gym
because I know my hard
work will pay off.
I LIKE TO WEAR highwaisted jeans to really
show off my legs. I also
feel great in Lycra.
Backpack, 35, United

Colors of Benetton
Gilet, 120;
Sports bra, 25;
Leggings, 65;
Trainers (opening
page), 110, all Nike
ADDITIONAL PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS
Shorts, 95,
Sweaty Betty
Running watch
with activity tracker,
129.99, Garmin
June 2016
67
THE
ACID
TEST
Misunderstood and underused, acids can

intimidate even the most seasoned beauty pros.
But used in the right way, they can rejuvenate
even sensitive skins at a cellular level
WORDS
KATE TURNER JONES
cids get a bad rap. The experts love

them, but if youve ever had a painful
peel or a nasty reaction, you probably
now avoid them like the plague,
or an Adam Sandler lm. The
good news: Next-generation acids do so
much more than exfoliate, says cosmetic
consultant Dr Rabia Malik. Choose wisely
and they can erase sun damage, plump
out wrinkles and banish acne with
nothing more than a tingle. So we asked
the experts for an acids masterclass;
why they work and how to use them.
Get ready to feel the burn. Or not.
68 |
June 2016
CHEMMED UP
RETINOIC
Best for: a new face
SALICYLIC
Best for: acne
The skin-ny: Salicylic acid
is an oil-soluble beta hydroxy
acid (BHA). As its soluble in
oil, salicylic acid is the only
acid that can degrease the
face, says Dr Rachael Eckel,
cosmetic dermatologist. Unlike
AHAs (see right), it helps
prevent clogging and regulates
oil production. It also contains
neutralising microbes that
render acne-causing bacteria
harmless. And a study in Clinical
Therapeutics showed it was
better at reducing the number
of breakouts, minus irritation
and dryness. Its the active
ingredient in aspirin, so it also
reduces swelling and scarring.
Use it: As an exfoliating
toner. Sweep over cleansed
skin before you go to bed,
three times a week. It needs
to be left on the skin in
order to do all its crazy
pore-unclogging wizardry.
Just fyi: Dont bother
using it at the same time as
a retinol-based product the
two will cancel each other out.
Acid
bomb
Clarins Gentle
Exfoliator Brightening
Toner, 25
Salicylic partnered with
glycolic: double dosing on
spots and wrinkles
GLYCOLIC
Best for: wrinkles

The skin-ny: Cane sugar
derived glycolic acid is an
exfoliating alpha-hydroxy
acid (AHA), breaking down
lipids that hold dead surface
skin cells together, revealing
new ones underneath. Its the
smallest AHA molecule and
highly soluble, penetrating
deeply, quickly. A study in
Dermatologic Surgery found
that it boosts collagen and
hyaluronic acid in the lower
skin layer or dermis,
plumping out wrinkles.
Use it: Go for at-home
peeling products twice a week.
Use them at night and dont
forget the daytime SPF 15.
Just fyi: Its ruthlessly
efficient, but not everyone
can tolerate it. Good, safe
results are seen at 5-10%
concentration, says aesthetic
doctor Dr Mervyn Patterson.
Eczema sufferers should
avoid it altogether. Capeesh?
The skin-ny: Retinol is

a vitamin A derivative, explains
Dr Eckel. When absorbed by
cells, it turns into retinoic acid,
which gets superb results. Think
of any problem wrinkles,
texture, acne and retinoic
acid helps. Were talking DNA
level ne-tuning: It strengthens
your moisture-retaining lipid
barrier, regulates pigment,
exfoliates the epidermis
and stimulates collagen and
hyaluronic acid within the skin,
says Dr Eckel. Research in the
Journal of the American Academy
of Dermatology showed its the
only topical to strengthen blood
vessels boosting ow to the
skins surface. Retinoic acid is
prescription-only in the UK for
acne. Retinol, its less-irritating
precursor, is widely available.
Biochemically it does the same
thing just taking longer to get
there. The downside? Retinoids
do incite reactions, which can
be off-putting, says Dr Eckel.
Some peeling is expected,
but it eases after two weeks.
Use it: As a night treatment
only. At-home products are
available up to 0.5%. Start
applying once a week, then
build up to every night.
Just fyi: Keep it somewhere
cool away from direct light;
in combination, light and
heat render retinol molecules
biologically inactive and
useless for the skin.
Indeed Labs
Retinol Reface,
19.99
Time-release technology that
drip-feeds retinol into the skin.
Hello, new complexion
Lancer
Retexturizing
Treatment Cream, 68
A high-performance 10%
glycolic acid cream seriously
tough on deep-set wrinkles
|
June 2016
69
CHEMMED UP
Ask our expert

The expert: Bobbi Brown
Who: Make-up
artist, founder
and CCO of
Bobbi Brown
Cosmetics
HYALURONIC
Best for: hydration
La Roche-Posay Hydraphase
Intense Serum, 19.90
Claims to penetrate twice as deeply
as low molecular weight HA
70 |
Chain
reaction
MANDELIC
Best for: pigmentation

The skin-ny: Derived from
bitter almonds, it dissolves
the bonds holding surface
cells together, revving up skin
renewal. Research published in
Cosmetic Dermatology showed it
was as effective as glycolic for
treating sun damage, but with
less redness or aking. Good
for darker skintones that can
suffer hyper-pigmentation with
other AHAs. And heres some
extra comfort for the more acid
averse: Mandelic peels are self
neutralising, which means theyre
a safer option as they wont
continue to burn the skin, adds
Malik. Always good to know.
Use it: In an at-home peel
(currently mandelic acid
is mostly used for in-clinic
treatments. Sorry about that).
Just fyi: Combine with
a salicylic cleanser for even
better results, says skin
expert Debbie Thomas.
Philosophy The Microdelivery

Resurfacing Peel, 59.50
This microdermabrasion
peel gives great glow
June 2016
POLYHYDROXY
Best for: sensitive skin

The skin-ny: Polyhydroxy
acids (PHAs) can be used by
clinically sensitive skin with
rosacea and dermatitis. Studies
show boosted cell turnover,
reduced inammation and
increased hydration, says
Dr Williams. Research in
Dermatologic Surgery shows
its ability to protect cells from
age-accelerating free radicals
caused by sun exposure. Most
exciting is their anti-glycation
properties they protect
collagen from damage by
sugar molecules, helping
skin stay rm and youthful,
says Dr Williams.
Use it: Unlike AHAs,
Polyhydroxy acids can be
used in sunlight, rather
than just at night.
Just fyi: Look for
gluconolactone and lactobionic
on the label theyre the
best researched PHAs.
NeoStrata Bio-Hydrating
Cream, 41.50
Powerful anti-ageing moisturiser
that prevents collagen breakdown
Q My eyebrows
look fake when I ll
them in what am
I doing wrong?
A Start with a shadow that
matches your brows, rather
than your hair, which may be
several shades lighter or
darker. But make sure it is in
the same tone (warm or
cool). To apply, use a stiff,
slanted brush, tapping off
any excess powder rst. Start
from the bottom inner corner
of your brows, brushing
straight up. For the rest,
brush up and out to your
temple with light strokes.
Apply brow gel after colour.
This avoids the colour sticking
and looking patchy.
Q Im doing my own
wedding make-up;
how do I make my
base last and look
good in photos?
A For a picture-ready
look, opt for a water-based
moisturiser as oils crease
over time. Skip SPF as the
ingredients reect the ash in
photos. Result: you can look
ashy. The ashbulb also
emphasises pink tones, so
choose an exact skintone
foundation then set with
powder to reduce shine. Get
a fresh and lasting ush with
two shades of blush: apply
a neutral shade that looks like
your cheeks after exercise
and blend towards the
hairline, then put a brighter
pop shade on the apples
of your cheeks.
PHOTOGRAPHY: GETTY IMAGES; SHUTTERSTOCK. PHOTO ENHANCING: MATHEW CARPENTER AT PREMEDIA
The skin-ny: Hyaluronic

Acid (HA) is a naturally
occurring sugar molecule
found in connective tissue,
joints and skin. It retains
more than 1,000 times its
weight in water, making it
the ultimate moisturiser, says
Thomas. However, it breaks
down rapidly and depletes
as we age. While a topical
moisturiser might seem useful,
HA molecules are generally
too big to penetrate the skin,
which has traditionally meant
its only useful in a syringe. But
now that beauty boffins have
managed to decrease the size
of the molecule, its poppping
up in everything from
foundations to lipsticks.
Only HA that is cut into
smaller pieces (low molecular
weight) is absorbed,
says dermatologist
Dr Stefanie Williams.
Use it: In a serum between
cleansing and moisturising.
Just fyi: The effects only last
for hours and some experts
dispute the effectiveness of
even the low weight. Better
to use sericin or retinol to
stimulate broblasts and boost
HA from within, says Dr Eckel.
Or if youre on board, try...
NET GAIN
Two ways
to wear
THE MESH TOP
Avoid the Rab C Nesbitt digs or looking like the long-forgotten Village People member
by doing mesh right. PT and tness blogger Adrienne Herbert shows you how
Sports bra, 19.99,

Marks & Spencer
Skirt, 39,
Topshop
Backpack, 65,
Pauls Boutique
Sliders, 145,
Russell & Bromley
Unsure about showing

off your stomach in just a
sports bra and leggings?
Thats where mesh comes
in, keeping your body
cool and modesty intact.
Style it:
Worried about those
wobbly bits? Panelled
leggings create a clever
disguise as the asymmetric
print tricks the eye.
Look for solid,
angled panels on the
shoulders as these
will help to minimise
a larger top half.
Yes, white mesh will
show up stains, but
heres a hack rub
toothpaste and baking
soda into the stain and
wash as normal. Sounds
weird, totally works.
ADRIENNE
WEARS...
Top, 75, Lucas Hugh
I love minimal
shapes and the
simplicity of this
top makes it
perfect for lots
of combinations.
Insta-stalk Adrienne:
@adriennetmm
Sports bra,
15, Fabletics
Leggings, 65,
Cynthia Rowley
Trainers, 105, Nike
72 |
June 2016
to street
Mesh fabric is all over
the catwalk right now,
so team this top with
a mini skirt and sliders
to up your fashion
credentials in an instant.
Style it:
A high-waisted skirt
will help you feel less
exposed. And the
vertical stripes will
help to elongate
your lower half.
Dont be afraid to
make a statement. A
bright, solid-colour bra
with thick straps will
add cover and leave
people in no doubt its
meant to be seen.
WORDS & STYLING: PAMELA HARRIS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. HAIR & MAKE-UP: GIGI HAMMOND AT UNTITLED ARTISTS LONDON USING NARS
From sport
SUNNY OUTLOOK
Perfect
10
INTELLIGENT SPF S
Sun protection with added benets? Thats our sort of multitasking. Choose one of these highly protective picks
WORDS AMELIA JEAN JONES
your pout as it deepens your

lip colour. Pucker up.
1/ Vita Liberata Marula Dry

Oil Self Tan SPF 50, 39
Mega protection plus gradual
colour equals tanned body,
not leather-bag body.
4/ RMK UV Liquid Foundation SPF

50+, 34 An entirely beach-proof
base for those who dont do a
naked face. Water, sweat and,
obviously, sun resistant.
2/ La Prairie Cellular Swiss Ice

Crystal Transforming Cream
SPF 30, 134 An SPF that
replenishes skin and evens
tone, effectively erasing your
tanning sins of yesteryear.
5/ Nars Velvet Matte Skin

Tint SPF 30/PA+++, 30
Ensure that youre Photoshop
perfect for holiday snaps this
SPF contains pigments to rene
your skins appearance and rose
fruit extract to combat shine.
3/ Lanolips Tinted Balm

SPF 30 in Perfect Nude, 7.99
The lanolin-rich balm conditions
74 |
June 2016
6/ Murad Luminous Shield SPF 50/

PA++++, 55 Combines invisible sun
protection with free-radical nixing
grapeseed extract to illuminate skin.
7/ Ultrasun Tinted Body Formula
SPF 30, 26 Just one application
of this tinted, sensitive-skin formula
provides all-day protection against
ageing UVA and burning UVB. Ace.
8/ Medica Forte The Perfect Peel
Perfection, SPF 30, from 60
Provides a medical-grade shield
against the suns rays, second only
to wearing an actual helmet.
10
9/ La Roche-Posay Anthelios XL
Tinted Dry Touch Gel SPF 50+,
18 Its patented antioxidant and
antipollution action offers higher
protection against UVA ageing
than European standards. Plus,
its 100% hypoallergenic. Bonus.
10/ Bare Republic Natural Mineral
Sunscreen Tinted Face SPF 30, 17
One for the sensitive types out
there. This hardy mineral sunscreen
is water resistant for 40 minutes
and is free from chemicals,
fragrances and parabens. Its tinted
too. Surely, thats enough?
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
Time to
switch off
Do you find yourself checking emails

and social media before bed? You
could be sabotaging your own chance
of a perfect nights sleep
hen was the last time you drifted

off into a blissful eight hours with
no struggle at all? Annoyingly,
insomnia is the new normal for
many of us, with 75% of women
struggling to get to sleep*. Even when we make a
point of going to bed early, we often nd ourselves
checking Twitter, Facebook and Instagram on loop
until 2am. Then, when we realise what the time is,
we panic because the alarm is set for 6am and we
have just four hours left in bed. Sound familiar?
Life doesnt have to be like this, though. Were
constantly checking our phones a recent study found
that the average person checks their smartphone 85
times a day** but experts believe that if we cut our
device usage before bed, we might get a better nights
sleep. This is because the blue light emitted by digital
devices interferes with the production of the sleep
inducing hormone melatonin. Maybe its time for a
digital detox? Studies show that switching your devices
to Airline Mode one hour before bed can really help you
wind down. And why not try having a hot bath, reading
a book or popping on an eye mask and letting sleep
come the old fashioned way? However, there is one
technology that can help enrich your sleep, and thats
ChronoluxCB Technology from Este Lauder, which
powers the hero serum Advanced Night Repair and
its new Advanced Night Repair PowerFoil Mask. This
unprecedented technology combines potent purifying
ingredients to maximise the nightly renewal of skin.
FOUR DIGITAL DETOX TIPS

LIMIT SOCIAL MEDIA
A recent study found that on weeknights,

adults spent 87 minutes using social media
on their phones. And every time someone
likes one of your posts, you get a dopamine
hit that will stimulate you and keep you more
alert. So log out an hour before you go to
bed and reap the rewards in the morning.
PROMOTIONS
2
3
GIVE YOUR PHONE

ITS OWN ROOM
In a US study, 25% of people
surveyed couldnt think of a
single time of the day when
their phone wasnt in the
same room as them. At least
1 in 3 women have a work
phone too, so dont let your
gadgets rule your life: give
yourself a cyber curfew of
10pm and let devices
charge anywhere other
than your bedroom.
Your weekly boost a high

performance, foil-backed sheet mask
that includes Advanced Night Repairs
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PRACTISE
MINDFULNESS
In a study by the University

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mindfulness. Try an app
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SWAP
STREAMING
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Tempting as it is to enjoy
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found that at night, iPad
users experienced a 50%
drop in melatonin the
hormone that makes
you feel sleepy. So ditch
the tablet and pick up
a paperback instead.
Okay, you already know that a good nights

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INSHAPE
M YS H A P E
SINCE HEALTH ISNT A ONE-SIZE-FITS-ALL CONCEPT,
THIS ISSUE CELEBRATES IT, IN ALL ITS FORMS
e all have bits of our bodies that

we just dont like. From thighs that
rub together when we run, to that
stomach that just wont tone up. But you know
what? Even celebrities, who have round the
clock assistants helping them look their best,
and athletes, those superhumans who spend
all day ne-tuning their physiques to function
at the peak of human endurance, have body
niggles, too. You are not alone.
But in launching our #inshapemyshape
campaign, we want you to silence your inner
critic and focus on why your body is just so
bloody amazing. Whatever your size, its time to

reshape your internal narrative. Instead of hating
a supposedly imperfect body part think about
how amazing it is and what its done for you.
Focus on tness and getting into the best shape
for you, as our WH staffer Jane does on p104
in our controversial debate about whether you
can be both obese and healthy. Read Caroline
Flacks interview on p80 and discover a woman
who shook off the body shame and found that
prioritising exercise did so much for her mind
that shes calmer and happier than ever.
And, surely, thats the healthiest place to be.
#INSHAPEMYSHAPE
June 2016
| 79
80 |
June 2016
INSHAPE
MYSHAPE
For
Flacks
Sake
Following a difficult end to 2015, television
presenter Caroline Flack is back and in the
shape of her life. Discover the plan and the
mindset that got her there
JESSICA SALTER
IAN HARRISON
June 2016
| 81
INSHAPE
MYSHAPE
aroline Flack is shoving

wads of cotton wool into
the toes of some beautiful
but punishing-looking
ballet shoes before strapping her size-two feet into
them. Moments later she is en pointe, her body
tensed, elegant arms dancing above her head. Ive still
got it, she says, laughing with surprise. She apologises
to Ian the photographer that she needs to go down
off her tiptoes for
a second, before
bouncing straight back
up again, because, yeah,
okay it hurts a bit, but
she said shed do this,
so lets just crack on
with it shall we?
Its one of Carolines
dening characteristics.
That work ethic. The
sunny refusal to be
thwarted by lifes
hiccups. So what. You
move on, come back
better and stronger. By the time you read this, lming
for the 2016 series of The X Factor will have started
and, as we know, Caroline will be absent from the
show after a much-analysed turn presenting it in 2015.
Perhaps youd think that being dropped from prime
THE BEST
THING ABOUT
ALL OF THIS IS
HOW I FEEL
time TV would be a career staller, but dont forget

weve been here before. In 2014, the decision to leave
spin-off show The Xtra Factor was taken out of her
hands. So she appeared on the BBCs rival teatime
talent show Strictly Come Dancing and promptly won
it, showing the audience not just that she had a raw
talent wed never thought to ask about, but that she
was the kind of woman youd actually want to be
friends with. Smart, honest, serious about doing a
good job, very unserious about herself. Oh, and then
got rehired by The X Factor within months. So it all
should have gone swimmingly. And yet even someone
whos deemed so universally likeable can be sacriced
to the trolls of social media by the end of The X
Factor, shed become fair game and was enduring
weeks of being attacked by the Twitter ghouls.
Im bored of moaning about it to be honest,
says Caroline as we sit down for the interview later,
potentially aware that a successful, attractive 36-yearold woman receiving stick from the sort of people
who spend Saturday nights bitching on the internet
may not be the gravest of issues. But still, its relevant
because, although it pains her to admit it, it probably
has something to do with her shift in lifestyle
over the past four months.
I really would hate to think that was the reason
I decided to get my body in better shape really hate
it, she says quietly. But maybe inside somewhere,
a little bit, it might have been.
Because, of course it made an imprint. I ignored
[the online abuse] for a long time. I ignored it kind
of knowing it was there like not opening those
bills that you know have arrived.
Then came the night she did look.
It was only one moment, it was one night and
I wont forget what night it was because it felt really
shit, she says. A friend, who had seen the inux of
comments, had contacted her making sure she was
okay. And so she did the worst thing she could have
done: I looked! Why did I look? You absolute twit!
She cried on co-presenter Olly Murs and then she
let the Twitterverse know it really wasnt on, writing
to her 1.8m followers: Its very easy to take a shot at
someone online. The vile comments about my weight
and just all-round look tonight are quite shocking
Have never said Im the prettiest or thinnest or even
anything special But thank god Im not horrible
Then she never looked again. Lesson learned, she
says. But, she says with that sunny Flack upshot,
who knew that from trying to get my body in shape,
I would get my mind in shape. I didnt realise
that was going to happen, its really good.
Body transformation
The last few months have been a revelation she

admits. I always said I was never going to be one of
those people to Instagram myself in the gym. But,
she says with the zeal of a new gym convert, as soon
|
June 2016
| 83
IM SOMEONE
WHO TALKS FAST,
AND THINKS FAST.
NOW IM TRYING
TO GO SLOWER
The real me
That work ethic, which will probably always prevent

her from slowing down completely, was formed in
childhood. She grew up in Norfolk with her older
brother and twin sister, Jody. Do you ever wonder what
a better version of yourself would look and act like?
asks Caroline. Well, I know its Jo. Shes like me, but
without all my aws. I think she had more natural
talent. I remember we did ballet exams and mum took
me into the kitchen and said, Dont be upset if Jo gets
higher marks than you. I was like, Right Im going
to work really hard. Its good to work hard.
Jo is now married with three children. As Caroline is
single, what is it like actually seeing this alternative life
choice? It is a Sliding Doors moment, she admits. But
the opportunity [to have children] hasnt presented
itself to me. Although we took completely different
paths, were still at the same stage emotionally. She
just has three little add-ons that, luckily, I have
access to.
84 |
June 2016
Caroline has talked before about how men in

the media are simply not open to the same level
of criticism as women and Id say the same could
be said about the scrutiny of their love lives. The
press doesnt really know what to do with a single,
childless, 30-something woman, who is wait for
it happy. Theres the tendency to create the sort
of unlucky-in-love narrative Jennifer Aniston got
lumbered with for years. (Though, when you have
two Harrys one a prince, the other of the Styles
variety, the most lusted-after pop-kiddo on the
planet on your roll call of past conquests, the
word unlucky doesnt exactly spring to mind.)
Id guess Caroline is aware of this. At one point,
shes talking about her cat, Waffle. Im so close to my
cat now, she says and then stops to scoff at herself.
Close to my cat! Oh my god! I got him a year and a
half ago. Hes like a man shes laughing again, but
has foresight to clarify a potentially misinterpretable
quote not a substitute man, he just is like a little
man. But life is good shes back presenting ITV2s
Love Island (due to air in June), shes just become the
face of Speedo and is rumoured to have landed a huge
radio contract (though cant talk about it right now)
and the person she sees in the press isnt the person
she sees in the mirror. They want to portray me as if
Im always on the brink of a massive breakdown. Like
its all gone wrong. And Im just at home watching
Friends and eating goji berries going, Im having a
massive breakdown? Am I really? Its just what
happens in this job. I think yoga made me realise
I dont really want to spend my life moaning about
stuff, Im actually alright. I have a really nice life,
Im really happy.
And shes working hard to keep it that way.
Which means its not long before she has to
leave. She has a yoga class to get to.
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For the past eight weeks, she has been working
intensively with Olympic-athlete-turned-PT Sarah
Lindsay. She does three weights-based sessions a week
with Sarah (see page 86), along with three weekly
hot yoga classes at Fierce Grace studio near her
home in Shoreditch, east London. And then theres
the eating cleaner and more regularly, and cutting
out alcohol and sugar. Before I started this, I didnt
realise how much sugar and fat I was eating. And I
couldnt really cook before, but Ive had to learn. See?
Im all grown-up now. More laughs. She texts Sarah
from the supermarket asking can I eat this, and shell
reply, Nooooooo!
(Sarah rolls her eyes
slightly when I ask
later about Carolines
diet. Shes been quite
naughty at times, she
says. Caroline refuses
to become obsessive
though: Im not going
to give up enjoying
food. Ill have a
Chinese takeaway
now and again.)
Naturally slim,
Caroline says her dress size has always uctuated
between an 8 and a 12. Post-challenge, her weight
hasnt dropped much, although, Im nearer a size 8
to 10 now, as my body shape has changed. But it
was never my intention to get down to a size 6 or
anything. I didnt want to get skinny, just strong.
Her newly toned arms are testament to that
strength. Thats where I see it the most, she says.
But actually the best thing about all of this is how
I feel. I didnt realise how much it would change my
mindset. Before if Id had a stressful day, Id go to meet
my friends in the pub and have a moan. Now I go to
yoga. It really suits my head Im someone who talks
fast, thinks fast, makes decisions fast. Now Im trying
to go slower and give myself time before I say yes.
INSHAPE
MYSHAPE
June 2016
| 85
CAROLINES
SUPER-STRONG PLAN
Do Carolines weights workout by PT Sarah Lindsay four times a
week for the next month and get lean and strong by summer
1.
Single arm row
HAIR & MAKE-UP: CHRISTIAN VERMAAK. STYLING: PAMELA HARRIS. CAROLINE WEARS: VEST, SWEATY BETTY. SPORTS BRA, LULULEMON.
BRIEFS, CALVIN KLEIN AT URBAN OUTFITTERS. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM)
Targets: Back, biceps

Do: 2 sets of 8-10 reps on left side
with a 90-sec rest. Change sides
(a) Begin with your right hand and
right knee on a bench, your left foot
stepped out wide and a dumbbell
in your left hand, hanging down.
(b) With your back in a neutral
position, and left knee soft, drive
left elbow up, lifting the dumbbell
to your torso. Lower back to start.
2.
Dumbbell chest press
Targets: Chest, triceps
Do: 3 sets of 13-15 reps
(a) Lie on your back on
a bench holding dumbbells
with arms straight up over
your chest. Bend the elbows
slowly, bringing the dumbbells
in a straight line down to
either side of your chest.
(b) Without pausing, drive
your arms back up. Repeat.
86 |
June 2016
INSHAPE
MYSHAPE
3.
4.
5.
Split squat
Seated shoulder press
Hip thrust
Targets: Quads, glutes, adductors

Do: 3 sets of 10-12 reps on each
leg. Start with your weaker leg
(a) With feet and hips facing forwards,
start with one foot raised on a step and
your other leg a stride behind you.
(b) Holding dumbbells, slowly lunge
forwards, keeping the knee in line
with the toe. Without stopping at the
bottom, push back up to the start
position. Now swap legs.
Targets: Shoulders
Do: 3 sets of 13-15 reps. If you only
make it to 11, use a lighter weight. If
you smash 15, use a heavier weight
(a) Sitting upright on a bench, start
with dumbbells held straight above
your head. Slowly bend your elbows
and lower dumbbells until they are
in line with your shoulders.
(b) Without stopping, drive straight
back up to the start position.
Targets: Glutes
Do: 3 sets of 15-20 reps. Use a 20kg
barbell and 5kg weights on each side
(a) Sit on the oor, back against
a bench. Roll the barbell onto the
front of your hips. With knees bent,
shoulders on the bench, drive hips off
the oor until your back is parallel.
(b) Slowly lower your hips
downwards, then drive back
up again. And repeat.
6.
Deadlift
Targets: Back, hamstrings, glutes
(a) Place an Olympic bar (minus any
weights) on the oor and stand with
feet hip-width apart. Grip with hands
a little wider than your feet. Keep your
bottom low, chest up and back at.
(b) Driving with legs, stand up straight,
shoulders back, arms straight down.
Keep bar close to your body and return
to the oor; maintain a at back.
8.
7.
9.
Step ups
Targets: Legs, glutes
Do: 3 sets of 10-12 reps on each leg
(a) Start with your weaker leg on
a step or box and, with or without
dumbbells in your hands, step onto it.
(b) Without pausing at the top, lower
back to the start position, leaving
your start foot on the box and then
stepping straight back up on the same
leg. Once you have completed 10-12
reps, switch legs.
10.
Seated bicep curls
Lying tricep extension
Seated ball crunch
Targets: Biceps
Do: 3 sets of 10 reps
(a) Sit upright on a bench holding
dumbbells, arms down by your sides,
palms facing forwards. Bend arms at
the elbow, keeping shoulders still until
the dumbbells almost reach them.
(b) Slowly lower (3-4 seconds) the
dumbbell back down to the start
position. Avoid locking the
elbow at the bottom.
Targets: Triceps
Do: 3 sets of 10 reps
(a) Lie at on your back on a bench
with dumbbells in hands and arms 90
to your body, above chest. Keeping
your shoulders still, slowly bend from
the elbows, lowering the dumbbells
down until they are next to your ears.
(b) Without pausing at the bottom,
straighten your arms back to the start
position. Repeat.
Targets: Abs
(a) Sitting on a swiss ball,
hold a dumbbell against your
chest. Slowly lean back until
your back is parallel to
the oor.
(b) Curl all the way up to
a seated position, exhaling
and squeezing your abs as
you reach the top.
June 2016
| 87
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INSHAPE
MYSHAPE
JOIN THE CONVERSATION
#InShapeMyShape
CHLOE MADELEYS 15 MINUTE FAT LOSS APP IS AVAILABLE NOW ON APPLE AND ANDROID. HER NEW APP, WEIGHTS FOR WOMEN, WILL
BE AVAILABLE ON 17 MAY. MADELEINE SHAWS BOOK READY, STEADY, GLOW: FAST, FRESH FOOD DESIGNED FOR REAL LIFE IS OUT NOW
We asked some famous faces to help spread our #inshapemyshape

message. Now join them and share what you love about your healthy
body on Instagram. Post a hashtagged photo of yourself tagging
in @UKwomenshealth. In the caption, nominate a friend to do
the same too. Lets celebrate #inshapemyshape together
CHLOE MADELEY
28, TV presenter
and personal trainer
@madeleychloe
When I became a PT,
I realised everyone has a
problem area. My stomach
is the rst place to gain and
the last place to shrink, so
either way, now I look at it
like this its either a sign of
how hard Ive worked or how
much Ive enjoyed myself.
NAOMI SHIMADA
29, model and
body activist
@naomishimada
Ive grown to totally love
being curvier my thighs
look so right on me! The
society we live in tries to
make us feel that skinny
is the only form of healthy,
but its not. And the truth is,
only you can decide how you
feel about your own body.
VANESSA WHITE
26, singer
@vanessawhiteofficial
I used to really dislike
my arms. I never used to
work out and always had
an insecurity about them
because I compared myself
to other people. Since
I started working out
and focusing on myself,
Ive never felt better.
MADELEINE SHAW
25, nutritionist
@madeleine_shaw_
IBS isnt a very sexy
topic and people often
feel embarrassed, but its
very common. It felt really
good when I started to talk
about having it, and doing
activities like yoga and
meditation it changed my
body from the inside out.
CARLY ROWENA
28, Fitness blogger
@carlyrowena
Social media is incredible,
but one negative comment
can conrm your worst fear.
Mine was that my muscles
made me look like a man
and people told me as much.
But Ive learned to ignore it
and be proud of what they
say about my strength.
IRELAND BALDWIN
20, model
@irelandforpresident
I have always been
extremely self-conscious
about my legs and my
butt. Ive worked on them
but mainly Ive come to
terms with the fact that
all women are built
differently and I love and
respect what I have.
#INSHAPEMYSHAPE
June 2016
| 89
HOW TO
love
YOURSELF
90 |
June 2016
INSHAPE
MYSHAPE
(without everyone
else hating you)
Bashing ourselves has turned into a bonding exercise among women. But what
seems like harmless banter is actually having a devastating subconscious effect.
Its time to break out of the self-deprecating cycle without sounding like a d*ck
CATHERINE GRAY
Women prioritise being likeable indeed its

a bona-de PR move among female celebrities;
pointing out their aws so you know that, deep down,
theyre just like you. (Kate Winslet is a master at it:
I kept reading about my sodding dewy complexion
and kept thinking, Oh shit, look at me, Im covered
in bloody spots.) Perhaps its necessary given that
Burkes immodesty klaxon analogy is fairly spot on.
One experiment by social anthropologist Dr Mimi
Nichter in 2000 found that young women felt
pressured to engage in self-degrading fat-talk if the
body bashing was going on in a group situation. Even
to stay silent was seen as an implicit suggestion that
their body was perfect and that line of thought
isnt going to win you any friends now is it?
hould you have a spare two
minutes and 18 seconds any time
soon, then for a laugh and potentially
a moment of awkward self-reection its worth
using it to YouTube comedian Amy Schumers
compliments sketch. In it, Schumers character and
her acquaintances offer each other compliments
only to have them repeatedly batted back with
ridiculous, clearly untrue quips, such as: Im, like,
a size 100; I tried to look like Kate Hudson but
ended up looking like a Golden Retriever; Im a
f*cking cow; I sleep standing up in a eld. When
one woman takes a compliment about her coat with
a simple thank you, the rest of the group are at such
a loss about how to handle it, they descend into a
bloody massacre on the Manhattan sidewalk.
Its hilarious because theres a lot of truth in
it, says integrative psychotherapist Hilda Burke.
Culturally, its prized for women to be public about
self-criticism. Its a badge of funny self-awareness to
crack jokes about how much you hate your thighs.
Its like an unspoken expectation. And if a woman
were to say I actually like my thighs, its like
a klaxon goes off and shes out of the gang.
We know that women self-deprecate more than
men. In her 2012 study, linguistics expert Dr Judith
Baxter found that while 80% of all male humour at
work comprised witty banter directed at colleagues,
70% of the jokes women made were at their own
expense. Beyond the workplace, women seem to use
negative talk as a bonding mechanism in a way that
men simply dont. Women simply share more in
group interactions, which may mean theyre sharing
self-criticism more freely, says Dr Denise Martz,
a professor at Appalachian State University in the
US, who has led numerous research studies into
so-called fat-talk. Theyre also more keen than men
to simply get along with each other. So its a case
of Im going to show you that I empathise and
that Im a kind person and Im willing to reassure
you if youre willing to reassure me.
Martz says that if you look at the most basic of
gender differences, the divide is understandable. If
we take it way back to evolutionary psychology, then
it makes sense that men are more competitive and
women are more communal. Its more important
for women to be non-threatening and make friends.
SELF LOATHE
So whats the problem? Supercially, there may

seem to be little wrong with a bit of well-timed
self-deprecation. Being able to laugh at your
own aws and idiosyncrasies is endearing and
humanising. There is, to one degree or another
Pushing up
the daisies
92 |
June 2016
INSHAPE
MYSHAPE
for all of us, a marked difference between the person

we present to the world and the person, complete
with insecurities and dark thoughts and self
doubt, we feel is our true self. Talking about your
weaknesses and showing vulnerability can break
down barriers and make a connection feel more real.
So the problem is that while were using negative
self-talk to seem more likeable to others, we actually
end up liking ourselves less. From studies, we know
that when we indulge in self-critical talk, it pulls us
down into a more depressed state. Its not good for
our self-esteem, says Martz. We end up feeling bad
about ourselves and the big problem is that it then
becomes normal for us to feel bad
about ourselves.
And so much of the problem is
the frequency of this negativity. A
study by Weight Watchers concluded that women

self-criticise on average eight times a day. Replaying
critical self-beliefs, say the belief that youre ugly,
creates an established neural pathway in the brain.
And when you say it out loud to friends, youre
making the pathway even deeper, says psychologist
Dr Lisa Firestone, co-author of Conquer Your Critical
Inner Voice. The specics of how neural pathways
work are still being researched, but what we do
know is that the process is so powerful it can have
far-reaching consequences on how we view ourselves.
In people with eating disorders such as anorexia,
its possible that years of fat-talk have actually altered
the way sufferers see their bodies, explains Martz.
(One study noted that anorexia sufferers physically
turned their bodies in order to t through doorways,
the way an obese person may need to.)
The outcome can even be seen across the gender
divide: a study by University College London
found that women
(who, remember,
are generally more
prone to a spot of self
loathing) consistently
underestimate how
intelligent they are.
Its what we call the
male hubris and female
humility effect, said
psychologist Adrian
Furnham, who conducted
the study. These studies
show that on average,
women underestimate
their IQ scores by about
ve points while men
overestimate theirs.
Which shows, says
Firestone, how were
doing our gender a
disservice by encouraging this self-bashing.
And its not just what negative self-talk is doing
to us its also about the way we are perceived.
Back to that Baxter study about self-deprecation
at work all those self-bashing gags? Yeah, they
didnt get a laugh. In fact it made things decidedly
awkward, essentially leaving everyone else in the
room questioning whether the joker had a point
about her own weakness. Another study concluded
that the quickest way for a teacher to undermine
herself in front of a class full of students was with
a bit of misjudged self-deprecation. They thought
they were bonding in fact they were just
setting themselves up to be locked in the
stationery cupboard.
Jokes
about your
thighs
are a badge
of self
awareness
SELF LOVE
Cut the hate and
tell it like it is
Leslie Knope,
Parks and Recreation
I am big enough
to admit I am often
inspired by myself
Peggy Olson, Mad Men

Im the person you
need to impress
right now
Olivia Pope, Scandal

I am many things;
stupid is not one
of them
Gloria Pritchett,
Modern Family
On being told shes
one of those beautiful
women who doesnt
know it: No, I know it
BREAK FREE
And yet, heres the really irksome thing: Its

harder for women to speak condently without
being perceived as arrogant, says Martz. Studies
show that women in leadership roles need to
speak in a more humble way than men so as
not to cross a line and be seen as a bitch.
June 2016
Brienne of Tarth,
Game of Thrones
Youre not interesting
enough to be
offensive
| 93
Voodoo
magic
BIGGING YOURSELF UP
(WITHOUT THE BRAG)
Make your inner cheerleader get heard
There is one glimmer of hope though, adds

Martz. When we showed subjects examples of
women speaking positively about themselves, there
was a disconnect. Our subjects said that they didnt
think other women would like the body-condent
woman, but that they did. Actually, we want to
see a role model break free, we want to see them
escape from this negative self-talk.
So, take one for the
team, and start to lead the
way. Its somewhat of an
inside-out process, so the
rst stop is changing your
inner monologue. Those
neural pathways? Theyre
not set for life; in fact were
changing them all the time.
Its called neuroplasticity,
says Firestone. It wont
happen overnight in fact,
a 2009 study by University
College London showed that
it takes 66 repetitions for
a new healthy habit to take
root. Just as it takes a while
to learn a new language, it
takes time for the brain to
rewire, explains Firestone.
Peggy Klaus, an executive
coach and author of BRAG! How to Toot Your Own
Horn Without Blowing It, advises starting with what
she calls a brag bag a written list of personal
achievements. It helps overcome the female
inclination to focus on the negative. Add to it several
times a week, with attering comments and obstacles
youve overcome. That way when you need to sell
yourself, on a date or in a performance review, your
pluses will be at the forefront of your mind.
In a group situation, resist the temptation to
fuel the negative talk. Just kindly dismiss any
self-deprecation (Oh, I hadnt noticed) and move
When we
learn to talk
ourselves
up, we are
changing our
brains
94 |
June 2016
HELP THEM OUT
TELL A STORY
Whether youre getting a

grilling in a job interview
or writing your online
dating prole, people
want to know about your
skills and positives, says
Klaus. Once you recognise
it as furnishing others
with useful information,
the focus swivels onto
meeting their needs.
Bragging happens
when you simply list
achievements and reel off
I did X, then Y, then I won
Z, says Klaus. Framing a
career win or the year you
lived abroad as a story
with colourful obstacles,
with you as the incidental
protagonist, makes it more
conversational.
BE EXCITED
GIVE SUBSTANCE
Positively presenting
yourself (coffee with a
new friend, a networking
event) can bring on the
nerves. Reframe the
adrenaline, rather than try
to deny it, says Klaus. Act
as if youre excited, rather
than chilled its much
easier than trying to dial
all the way down to calm.
Theres a reason people

love a gym sele its an
authentic achievement.
Youre showing your
six-pack but youre also
saying you worked for those
abs. Klaus adds: Its better
to, say, post a snap of you
at a conference, saying how
much you learned rather
than how much you know.
the conversation on. Remember that study on the

pressure of group body bashing? By not taking part
in it, youre freeing up others to do the same and
therefore not ultimately feel crap about themselves.
And get into the habit of accepting a compliment. Its
far easier when you think of it like doing a favour for
the compliment-giver. A compliment is a lovely gift,
says Burke. When you dismiss it or scoff at it, youre
throwing the gift back in the givers face. Accepting
it and thanking them does not mean you agree that
your coat is really attering. Its not self-aggrandising;
its about graciously accepting the gift.
See the box above for more on being proud and
loud. Oh and by the way, you look really lovely today.
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS; ALAMY;

GETTY IMAGES; REX FEATURES
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INSHAPE
MYSHAPE
When these four women stopped focusing on what their bodies looked like
and started seeing just what they could do, they reached heights (and distances)
theyd never dreamed of. Meet the professional adventurers
VICTORIA JOY
TOM WATKINS
MALINA OMUT
June 2016
| 97
I spent 24
weeks running
across New
Zealand alone
I was very sporty as a kid, and
I used to row for Britain in my early
twenties. After retiring, I took a
desk job in marketing, but I spent
every spare minute training for
my next challenge: becoming an
Ironman, doing the Otillo swimrun
along the coast of Sweden. In 2013
I took a sabbatical and cycled across
every state in America, and at the
nish line in Hawaii, after completing
the Haleakala (the worlds longest
paved climb), it felt like Id foundthe
thing that made me feel like me. So
I became a pro adventurer: I face my
fears, tell my stories and encourage
others to see the world a different
way as a motivational speaker.
Travelling by human power, on foot or
on a bike, is the ultimate way to experience
a country you feel the land, you breathe
it in, you talk to people and you have a
daily goal: eat, sleep, achieve. I do one
six-month trip a year, and when I return,
I often lose that sense of purpose with a
post-adventure crash. Its important to take
time to recover and process everything.
In between, I do mini adventures, like
a few days running around the Black
Mountains. If I over-train, it takes the fun
out of the journey. I owe my adventures to
my body, its my machine and constantly
adapts to what I need it to do with
patience and persistence, it gets it.
And after I succeed, I want to thank
it, and say cheers for not giving up
on me.
Anna McNuff, 31
Greatest challenge: Cycling
solo 11,000 miles across
every state in America
Next challenge: Travelling
the length of South America,
on a giant kick-scooter
BEAT THE FEAR:
FIND YOUR PASSION

1
GET A BIT MY CURIOUS
AVOID THE STRENGTH TRAP
DONT BEAT YOURSELF UP
Work out what gets you curious as

that will spark your motivation, says
Dr Susan David, clinical psychologist
and author of Emotional Agility. Find
out what makes you tick with these
questions: What makes me satised? If
this was my last day, what would I do?
Its easy to fall into an activity or career

just because youre good at it. But
new research is showing that talent is
neither a predictor of success nor a key
motivator. Dont get into a rut, says Dr
David. Ask yourself what makes do the
things you do. Youll like it. Promise.
If you feel anxious because youve

gone down a path that doesnt quite
sync with your values, embrace it.
Were conditioned to stamp out these
feelings, but its better to engage with
them, says Dr David. Then youll
know what you really value.
98 |
June 2016
INSHAPE
MYSHAPE
BEAT THE FEAR:
FOLLOW
YOUR GUT
1
TRUST YOUR INSTINCTS
I climbed to the
top of Everest
Bonita Norris, 28
Greatest challenge:
Summitting Mount Lhotse
in the Himalayas, the worlds
fourth highest mountain
Next challenge: Its top
secret! But its my toughest
challenge yet
I was inspired to start climbing after a

university talk by some mountaineers.
I fell in love with the challenge the idea
that your entire focus is getting to the
top of a mountain and back down again
alive. Everest was my rst goal and within
two years I went from an indoor climbing
wall to training in Scotland, the Alps, the
Himalayas and then Everests 8,848m
summit. Ive been back four times since.
Theres a certain amount of ego involved,
every challenge is about proving to myself
and others what I can achieve. But its
more than that; climbing makes me
who I am: happy and proud.
I stay active by running in Hyde Park
and climbing in Wales and the Lake
District. Im also a presenter on
Red Bull TV and do corporate
speaking. It takes time to
plan and raise funds for a big
expedition, and the stakes are
high. In 2012, I cancelled my
expedition to Mount Lhotse
because the conditions werent
right. But days before the team set
off I got really emotional because
I wanted it so badly. So I got
on the plane, held out until the
conditions changed and reached
the peak. My adventures help put
things into perspective and show
me what I value most: summer
barbecues and Christmas at
home with family. Simple
things that cost nothing.
You know that gut feeling?

Its an evolutionary process
that exists to warn you about
potential danger, says Dr David.
But now the T-Rex is no longer
a threat, it can also tell you what
you care about most and what
will serve you well. Following it
blindly? Bad. Ignoring it? Worse.
Studies show youll repeat
your mistakes.
2
TWEAK FOR RESULTS
Theres plenty of evidence that
shows small shifts in mindset
and behaviour bring way more
success than colossal changes,
says Dr David. Pepper your
day-to-day life with that stuff
you value most: what aspect
of your job do you most enjoy
and how can you create extra
opportunities? How can you
work your hobby into your life
more? Make a few small changes
to get the most out of it. Simple.
3
BAD TALK AINT ALL BAD
Were primed to avoid loss,
says Dr David, and studies
show that what motivates us
is trying to avoid a negative
outcome rather than the
thought of achieving a positive
one. Want to harness this
drive? Easy. Write down what
you risk losing if you dont give
it your all this little reminder
that cant be ignored will ignite
your desire even more.
June 2016
| 99
INSHAPE
MYSHAPE
BEAT THE FEAR:
EMBRACE
FAILURE
1
SEPARATE YOURSELF FROM
YOUR EXPERIENCE
We are wired to have a
uni-dimensional view of
failure, blurring the distinction
between the bad experience
itself and an overall sense
of personal shame, says Dr
David. Want to recover from
mistakes and keep going? You
need to recognise that theres
a difference between failing,
and being a failure. You
know, chin up and all that.
Laura Kennington, 29
Greatest challenge:
Cycling the Wild Atlantic
Way 1,600 miles along
the west coast of Ireland
Next challenge: My own
Channel Islands triathlon:
swimming around Sark,
kayaking around Guernsey
and cycling around Jersey
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2
THINK AGAIN
Dont roll your eyes, but failure
can be an opportunity to learn.
You just need to break the
psychological constraints you
have about what you can and
cant do, says Dr David. Switch
thoughts like I cant do this to
questions such as What do I still
need to practise? and How can
I adapt to do better next time?.
Self improvement, sorted.
3
PHONE AN
IMAGINARY FRIEND
Heres the bad news: we set
the bar for success higher
for ourselves than for others.
The good news is, studies
show those who are more
self-compassionate deal with
change more effectively, says
Dr David. Practise perspective
taking by picturing someone
coming to you with a similar
failure and imagining what
response you would give. Then
apply it to yourself. Maybe
dont do it on the train though.
I kayaked solo around Russia

I never thought I had it in me to be an
adventurer. I used to think those people
were a different species, that they, like
elite athletes, had an extra chromosome
that gave them super strength. But after
training to become a PT, I realised the
power of the human body and that anyone
can unlock its potential, as long as they
develop a determined mindset to match.
I always have a couple of adventures
in mind that I plan around a place Im
curious about, and I raise funds, too that
motivates me when its 3am and I still have
50 miles to go. I get the most out of my
challenges when they push me beyond my
limits. But that means you have to accept
that failure is always a possible outcome.

In fact, one of my biggest challenges was
deciding to end a trip early when I was
kayaking solo down the Volga River in
Russia after receiving threatening messages
on social media. Nine months of training
down the drain. But, instead of sulking,
I planned another trip straightaway.
The experience didnt break me;
I learned from it.
My next adventure involves swimming
ve miles around the Channel Island
of Sark. Its been tough Ive struggled
with nausea during training but my
stubbornness helps me stay determined.
Laura is an ambassador for KEEN footwear
|
June 2016
| 101
FEATURE
SLUG
Ive cycled from London to Paris nine times

I gave up my day job to become a full time
adventurer three years ago as I wanted to
discover what I was capable of. Making big
decisions stirs the world around you, and
I kept reminding myself that no one was
going to take that risk for me. I had to keep
the faith and put myself out there training
harder, building relationships with potential
sponsors, trying new things and reinventing
myself. To stay motivated, its important
It was while training for a week-long

adventure race in the Borneo jungle when
I was 23 that I discovered I was a terrible
runner. I did bootcamp sessions to build
my stamina and, while I loved exercising
outdoors, battling the elements, the
sprinting was so hard I thought I was going
to die. But I ploughed on that was the
rst time I thought I couldnt do something,
then found a way to keep going.
to know why Im doing each challenge I

choose them based around a skill I want
to improve on. Its a learning process and,
when I succeed, I nd a new respect for my
body and mind. Now I travel the world as
an ambassador and presenter for brands like
Adidas and GoPro, as well as nding time
for my own adventures, which could be
cycling the 312km Mallorca sportive or
running the Giants Causeway.
BEAT THE FEAR:
KEEP THE FAITH

1
THE NEGATIVE POSITIVE

Forget what youve heard positive
visualisation wont lead to success on its
own. Instead, use mental contrasting,
which means identifying the obstacles,
too, says Dr David. Your subconscious
will nd the route to success. Easy.
WHAT DO YOU WANT EXACTLY?

Theres stacks of research into the
difference between have to and want
to. Uncover your wants and youll be
far more likely to succeed because youll
persevere more, says Dr David. Make a
list of your wants and keep it close.
FRIENDS IN HIGH PLACES

Find people who share your interests.
No, not Sauvignon Blanc. Studies in
social contagion the way behaviours
and ideas spread have shown
that this makes it easier to achieve
your goals, says Dr David.
102 |
June 2016
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Sophie Radcliffe, 30
Greatest challenge:
32 days climbing the
highest mountains in
the eight alpine countries
and cycling in between
Next challenge: Running
400 miles along the Sierra
Nevada mountain range
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New Balance ambassador Charlie
Watson (aka The Runner Beans)
is adamant running faster in
training will have you running
stronger and for longer.
Whats going to take you from
completing a 10k to signing up for a
half marathon? Grit, determination,
and speed training: Speed work has
made the biggest difference to my
marathon training, says Charlie.
Give yourself a chance to
achieve more by sprinting in
training. See your nal time drop,
your tness levels soar and most
importantly your ability to
enjoy a race at an all time high.
Visit womenshealthmag.co.uk/
ToughestOpponent for more
tips and videos from Charlie
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a speed training plan.
SPEED RACER
@therunnerbeans
Use Charlies tips to get started with speed
training and land yourself at the starting
line with a whole new lease of energy.
When running splits, rest for the same length of

time you were sprinting rather than the same
distance, this way your body has enough time to
recover without losing the impact on your tness
that comes from high intensity intervals.
Build up slowly. Start with just two repeats of

400m you can then build up to three, four or
ve, and take the distance up to 800m or even one
mile. Be realistic, but make sure you push yourself
to your limits thats when you see results.
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104 |
June 2016
INSHAPE
MYSHAPE
The received wisdom is simple obesity is a bad thing; the symptom of an unhealthy life
and the shortcut to an early grave. But what if the reality is more complicated?
WH staffer Jane Shackleton argues that, while technically obese, shes also t and
healthy and the latest science may well be on her side
OLIVER BURSTON
June 2016
| 105
hen model Ashley Graham appeared on the

cover of Sports Illustrated, the backlash
was crushingly predictable. At size 16,
Graham has more esh to ash than the
mags regular bikini-clad cover stars and
various corners of the internet
had a problem with that.
So, Graham posted a picture of one of her
famously intense PT sessions: Just because
Im a plus size, curvy, ercely real model
doesnt mean I dont work out to keep it
tight. That didnt stop the trolls claiming
she couldnt possibly be t or healthy.
Grahams response? There are too many
people thinking they can look at a girl
my size and say that were unhealthy.
You cant; only my doctor can.
I can relate. Im not in denial; I know my
shape is not borne from a diet of celery and
dry rice cakes. But I do know there is a
difference between being unhealthy and
overweight versus being healthy and
overweight. Last year, after a break-up that
left me comfort eating and weighing in
at 14 and a half stone, I decided to take
control.
Over a matter of months, I shed a stone
through eating healthier and twice-weekly
runs. Then I stepped it up a gear and
completed an eight-week WH challenge,
which involved even cleaner eating and ve
PT-devised, bodyweight-based workouts a
week. I shed another stone. My BMI dropped
from 33 to 30.5; an improvement, but a
gure that still left me technically obese (the
healthy range for women is 18.5 to 24.9). Im
sure a lot of people would have encouraged
me to carry on, to get down to a healthy
weight, but at a few pounds shy of 13 stone,
able to easily perform rep after rep of
full-body push-ups, outrunning my size 10
friends over 10k and most importantly
feeling healthy and happy within my body,
I decided to stop focusing on the scales and
just start living a balanced life. Months on, that
means three workouts a week, a respectfully
healthy diet and the freedom to indulge
when I see t. It also means Im still obese.
But what does all of that mean for my health?
SIZE MATTERS
Jane Shackletons vital statistics,
before and after
Before
Weight: 13st 10lb
Dress size: 16
BMI: 33
Body fat: 45%
Muscle mass: 27%
Height: 54
After
Weight: 12st 10lb
Dress size: 14
BMI: 30.5
Body fat: 37%
Muscle mass: 32%
106 |
June 2016
OUTDATED METHODS
BMI has been used by doctors for more

than a century to classify healthy weight.
Working it out is simple: just divide your
weight in kilograms by your height in
metres squared. But its not without
controversy. Given that muscle mass weighs
more than fat, some athletes end up having
a BMI that puts them in the obese camp.
A major study published earlier this
year in the Journal of Obesity analysed the
link between BMI and metabolic health,
which tests blood pressure, glucose levels
and cholesterol. The results found almost
INSHAPE
MYSHAPE
Inactivity
kills twice as
many people
as obesity
half of those labelled overweight due to

their BMI are actually healthy, while 30%
of those with normal BMIs are, in fact,
unhealthy.
Cardiologist and author of The Obesity
Paradox Dr Carl J Lavie says that if you
isolate BMI, you get a skewed picture.
Being obese doesnt automatically make
you unhealthy; it doesnt mean overweight
people cant be tter than lean people. So
what makes the difference between healthy
and unhealthy obesity? Its all about
exercise. We already know that people of
all sizes who dont exercise are less healthy
Model of
health
The problem only gets worse with age,

as muscles start to atrophy in our thirties.
Not only does reduced muscle mass
make it harder to be active, but muscle
is also the biggest consumer of sugar in
the body, explains Timothy Church from
Pennington Biomedical Research Center.
That makes it harder for the body to get rid
of sugar, which can cause problems such as
insulin resistance. This, in turn, can lead
to diabetes a major risk factor associated
with obesity, according to the NHS.
But what about women like me
(admittedly, a minority of obese people)
than those who do a recent University of

Cambridge study found that inactivity kills
twice as many people as obesity alone. The
problem is, its a chicken-and-egg situation;
obese people have often got there through
a general lack of movement. Inactivity and
excess weight are bed pals. Staying active
has profound effects on your metabolic
health, says Samuel Klein, professor of
medicine at Washington University School
of Medicine in St Louis. If youre unable to
get around, your muscles will shrink and
youll nd it increasingly hard to carry that
excess weight around.
June 2016
| 107
PLUS-SIZE TRAINING TIPS

From PT Natasha Keating
1.
2.
3.
4.
5.
BREATHE EASY
FOLLOW YOUR HEART
Learning to control
your breathing during
exercise will help you
carry on to the end
of the session.
Use a heart-rate monitor to

check youre in the
fat-burning zone (but
not pushing into the
danger zone).
TAKE A LOAD OFF
DO THE SPLITS
MIND YOUR FORM
Cross-trainers and
recumbent bikes will
alleviate the impact on
your already-stressed
joints.
If you cant run for an

hour straight, break up
your cardio sessions
into three 20-minute
stints.
Excess weight can

compromise your
running form. Get your
gait analysed and buy
specialist trainers.
Laying
rubber
Steven Blair, professor of exercise

science at the University of South
Carolina goes further: When we look at
mortality rates in fat people who are t,
we see that the harmful effects of fat
chronic diseases and heart attacks
just disappear. If you are a frequent
exerciser, youre more likely to stay
metabolically healthy over the years,
regardless of weight.
who are extremely active? You can be

t and fat, says Klein, whose research
found that if you were metabolically
healthy before you gained weight, youll
remain metabolically healthy afterwards.
People who are obese but t, based on
cardiopulmonary tness [measured on
heart and lung performance], have a lower
risk for diabetes and heart disease than
lean people who are unt, he says.
108 |
June 2016
As ever, the evidence is conicting and

not everyone agrees that a healthy obesity
exists. You need to take weight history into
account, says Professor Andrew Stokes
from the Center for Global Health and
Development at Boston University, pointing
out that the statistics are somewhat skewed.
Some people in the normal weight group
are actually very sick overweight people who
became normal weight after developing a
INSHAPE
MYSHAPE
serious condition, such as cancer. Its unfair

to compare these with the obese group.
When you compare them with a group
that has consistently maintained a normal
weight, you see a strong negative impact
of being overweight on health.
PHOTOGRAPHY: OLIVER BURSTON; AGATA PEC AT HEARST STUDIOS. NATASHA KEATING

OFFERS FREE CLASSES TO WOMEN IN LONDON; TASHAKEATING.COM
THIS GIRL CAN
Moreover, in the International Journal of

Epidemiology, researchers reported that
overweight people cant compensate with
exercise and that unt non-obese individuals
still have a 30% lower risk of death over
those who are both t and obese.
The problem, explains obesity
researcher Joshua Bell
of University College
London, is that
being metabolically
healthy and obese is
an intermediate state.
By this he means that
although they were fat
and t at one point,
they eventually slid
into unhealthy obesity
nonetheless. His
study of individuals
considered healthy
obese found that
40% of them became
metabolically unhealthy 20 years later.
Despite this, I was buoyed up by Bells
research. It meant that more than half of
the group in his study were still healthy
after 20 years, and I am determined to be
one of them. For the rst couple of weeks
of my WH challenge, I was in agony. I had
never felt so self-conscious about my size
and tness levels. Inarguably, it is trickier
for bigger people to work out safely.
Exercising when youre larger is more
likely to affect your breathing and heart
rate, as well as putting more strain on your
joints, says my trainer Natasha Keating.
The trick is to increase the impact and
intensity of your workouts over time. In
extreme cases, that may mean starting in
the pool and then switching to the crosstrainer to cushion already overloaded joints
before you hit the treadmill.
Its worth bearing in mind that a
study from the Institute for Exercise and
Environmental Medicine in Texas, which
recruited 66 obese athletes many of
whom had competed in Ironmans and
triathlons showed healthy obese people
to be far more t than previously thought.

It means their cardiorespiratory systems
are functioning fairly well, says researcher
Santiago Lorenzo.
There is another reason I havent
attempted to lose more weight its because
I feel this is, roughly, the size I am supposed
to be. And that trying to maintain a much
smaller size would involve a life of denial
that Im not prepared to punish myself with.
For decades, scientists have studied our
biological predisposition to put on weight,
in the past few years identifying the obesity
gene and, more recently, fat gut bacteria.
In one famous 1990s study, Canadian
researchers put several sets of twins on a
monitored diet and
exercise program,
the excess calories of
which should have
resulted in a weight
gain of around 24lbs.
But some subjects
gained as many as
29lbs and some less
than 10lbs.
Resting metabolic
rate can vary by
800 calories a day
in people who are
relatively the same
size, explains Klein.
Genetics mean some people have to work
out harder and eat less to achieve the same
results.
And its tough to maintain a healthy BMI
once youve been obese. In fact, a paper
published in The Lancet last year said that
in those with chronic obesity, bodyweight
seems to become biologically stamped in.
It found that, while obese people could
lose weight for a few months, 80-95% of
them regained the weight. But there is
hope. New research from the University of
Copenhagen says if obese dieters can keep
weight off for a year, it will likely stay off.
For me this is all positive news. I believe
in healthy obesity; it reects how I feel. Ive
done what the experts suggest losing 8%
of my bodyweight, as well as gaining 5% of
muscle and Ive kept it off for a year.
Being a size 10 is no longer my goal. For
me, completing a pull-up or running for
an hour is more of a motivating factor. Not
only am I tter, but Im far less anxious
since I stopped looking at the scales.
Some people might call me fat, but
theyd have to catch me rst.
BIG AND
BEAUTIFUL
Instagrams heavy
inuencers
In t people,
the harmful
effects of fat
disappear
@TESSHOLLIDAY
Plus-sized model and
campaigner Tess is t in
more ways than one.
@MYNAMEISJESSAMYN
Yoga instructor Jessamyn
can hold a handstand
better than anyone.
@CECEOLISA
CeCe says PCOS increased
her dress size but it didnt
diminish her zest for life.
June 2016
| 109
PROMOTION
Summer body
Weddings beach escapes a fully booked calendar?
Yep, your mind is already sold on summer. Now its
time to get your body up to speed
hat one thing do

all summer events
have in common?
The dress code.
Whether its a sundress or a
bikini, your outts for the biggest
calendar entries require showing
some skin. If the idea of baring
all lls you with dread, you still
have time to put your training on
the fast track and achieve a lean,
sculpted stomach for summer.
With Slendertone Connects
electric muscle stimulation (EMS)
technology, four weeks of workouts
wearing the targeted core-toning
belt will noticeably boost strength
and denition in the midsection*.
Like a reliable workout buddy,

Slendertone Connect now comes
with a motivational app that
rewards you with F.I.T. points for
completing training sessions and
turning up the intensity on your
abs sessions. Unlike a workout
buddy, theres no one tempting
you to undo your hard work so
you can reach your goals. This
summer, the WH mantra is
sweat, sun and six-packs. Sounds
enticing? Then its time to get
this results-boosting training
tool on side. Supercharge your
workout for a summer body at:
womenshealthmag.co.uk/
superchargeworkouts
Womens Health has teamed

up with Slendertone
Connect to deliver some
physique-transforming
abs workouts. Ramp up
the intensity on your belt
to pack extra punch and go
online for more hardcore
workout challenges.
THE PLANK
MOUNTAIN CLIMBERS
KICK & CRUNCH
Perform each exercise for one

minute. Rest 30 seconds between
circuits, then repeat twice.
38
minutes per week
The additional amount

of exercise the average
woman will do when
using tness apps**
INGREDIENTS
125g boiled broad beans
2 handfuls mixed lettuce
2 fresh apricots
The broad beans in this
2 tbsp crumbled feta cheese
seasonal salad pack in
plenty of recovery-boosting tsp Dijon mustard
tsp maple syrup
protein while carotenoid
rich apricots protect your 1 tbsp apple cider vinegar
immune system after
1 tsp fresh lemon juice
a tough workout.
salt and pepper
THE LEAN
SUMMER SALAD
METHOD
1 Pre-boil the broad beans
for 2 mins and pop out of
the skins. Combine with the
lettuce, apricots and feta.
2 Mix the mustard, maple
syrup, cider vinegar, lemon
juice and seasoning until
well blended. Drizzle over
the salad and enjoy.
STRONGER
TOGETHER
Now you can revolutionise
your core workout with
Slendertone Connect Abs,
the smart way to tone. Visit
slendertone.com/Connect
*FIRMER, STRONGER ABS FROM FOUR WEEKS OF SLENDERTONE-ASSISTED WORKOUTS, DR J PORCARI, UNIVERSITY OF WISCONSIN
**AMERICAN JOURNAL OF PREVENTIVE MEDICINE
Supercharge your
ABS CIRCUIT
COOK LESS,
EAT MORE
Fail to prepare and you prepare to fail. True of big work

presentations; also true of cooking. So, heres our ultimate
food prep guide. Read it and youll be Instagramming
perfectly lled Tupperware in no time
June 2016
| 111
COOKED PEAS
Boil up a bag of these
bre-rich balls ready to
be smashed with chilli
akes or chopped mint
and feta, then spread on
toast. Will last ve days.
Its simple: prepare stuff in advance

and save yourself time. With these
tips, whatever you need, from meat
and veg to herbs and sides, will
be ready to use. So, go on
make friends with
your fridge.
ating well if you

have neither a
personal chef nor
the trust-fund means
to spank 9 on a salad
every day comes down
to preparation. Food
prep (sorry, #foodprep)
has become a strategic
art form on Instagram;
perfectly portioned,
macro-calculated clean
meals packed lunches
for grown-ups. Forget
sofa-surng Sunday has
become the chance to sort
your meals for the week
ahead. So welcome to
the WH Guide to Food
Prep: recipes, ideas and
tips to help you make your
healthy eating delicious,
affordable and time
efficient. From freezable
batch-cook dinners to
speedy breakfasts; its
minimum effort and
maximum taste. Stock up
on your Tupperware
112 |
June 2016
ROASTED VEG
Sliced pepper, tomato,
courgette and red onion
can be tossed through
salads, served as a side
or blitzed with a splash
of stock into a pasta
sauce. Lasts two days.
CAULIFLOWER
COUSCOUS
Want to avoid resorting
to quick-cook carbs?
Blast some cauliower
in a food processor it
can be microwaved
and stirred in minutes.
Lasts up to two days.
MARINATED MEAT
Have something tasty
to come home to. Soak
skewered meat in a
dressing of lemon juice,
olive oil, dried rosemary,
oregano and coriander.
Chicken can be kept up
to two days; beef, pork
and lamb for up to ve.
COOK LESS,
EAT MORE
TORN KALE
Blend into green juices,
wilt over rice bowls or
enjoy straight in a salad.
Lasts up to ve days.
CHOPPED PINEAPPLE
Toss into smoothies; add
to yoghurt and granola
for a quick breakfast.
Lasts up to three days.
CHOPPED HERBS
Place in an airtight container,
cover with a damp paper
towel, then store in fridge.
Lasts up to two weeks.
HUMMUS
Blitz 400g chickpeas,
4 tsp tahini, 2 garlic
cloves, 6 tbsp olive oil
and 3 tbsp lemon juice,
and voila! Use it as a
butter replacement in
sandwiches, thin it with
water to form a salad
dressing, or stir it into
soup. Lasts for ve days.
HARD-BOILED EGGS
For snacking, mashing
and mixing with natural
yoghurt as a low-cal,
protein-packed potato
ller. Can be stored
for a week.
BOILED POTATOES
Serve alongside meat
for midweek meals,
or crush into Spanish
omelettes or hash
browns with a poached
egg for breakfast. Lasts
up to two days.
CELERY MATCHSTICKS
Load up with homemade
hummus to fend off
hunger pangs. Lasts
up to two weeks.
PESTO
Mix it through
scrambled egg, or stir
into yoghurt for a dip.
Blitz garlic clove,
3 handfuls of basil, 1
handful of pine nuts,
1 handful of cheese and
enough olive oil to bind.
Lasts up to two weeks.
June 2016
| 113
BREKKIE
No time for breakfast? These recipes
by Annie Morris from cereal company
Spoon give you no excuse. Make
the night before, then grab
and go. Take that,
work canteen.
cals
507
sat fat
3.5g
sugar serves
26g
1
Ingredients: 50g oats 100ml coconut yoghurt

100ml water generous squeeze of lime juice
tsp vanilla extract Toppings: blueberries
freeze-dried berries toasted aked almonds
maple syrup, to taste
Mix all the ingredients together and put in an airtight
container (except the toppings). Place in the fridge
and leave overnight, or for at least four hours. In the
morning, pop into a bowl and sprinkle on your toppings.
Melissa and Jasmine

Hemsley, bloggers
On a budget? Do a
stew. Use a cheap
cut of meat and slow
cook for four hours.
Food prep: do it
like the foodies do
114 |
June 2016
Joe Wicks, aka

The Body Coach
Invest in good pans,
knives and scales;
itll save you time
in the long-run.
Amelia Freer,
nutritional therapist
Freeze fresh herbs in
olive oil in an ice cube
tray. Add to stews for
instant avour.
Ella Woodward,
aka Deliciously Ella
Buy in bulk dry
ingredients, such as
nuts and grains, as
well as jarred items.
COOK LESS,
EAT MORE
cals
202
sat fat
2g
sugar
7g
serves
2
Ingredients: 4 eggs salt and pepper 1 leek

300g tomatoes, roughly chopped 150g mushrooms
1 fresh red chilli Handful of basil leaves, chopped
1. Preheat the oven to 200C. Add 1 tbsp of oil into a
large ovenproof pan at a medium to high heat. Whisk
the eggs in a separate bowl and season with salt and
pepper. 2. Fry the rest of the ingredients for 5 to 10
minutes. Pour the whisked eggs over the top of the
fried veggies, creating an even layer across the pan.
3. Place the pan into the oven and bake for 20 minutes
until cooked through. Remove from the oven and
leave to cool. Remove frittata from the pan with
a spatula and place onto a wooden board. Use
a knife to slice into quarters and place into an
airtight container. Keep in the fridge overnight.
cals
240
sat fat
3.4
sugar serves
8.8g
5
Ingredients: 30g cashew nuts 30g aked

almonds 30g dried dates 30g pumpkin seeds
100g cinnamon and pecan granola*
1. Preheat oven to 180C. 2. Roughly chop the
cashew nuts and place onto a baking tray with the
aked almonds. Toast the nut mix in the oven for
10 to 15 minutes, remembering to shake half way
through. 3. Remove your nut mix from the oven
and leave to cool. 4. When cooled, mix together with
the rest of the ingredients and store in an airtight
container. 4. Enjoy on the go or sprinkled on top
of a bowl of porridge at your desk.
*See recipe at womenshealthmag.co.uk/granola or
use Spoons version at spooncereals.co.uk
Elly Pear, owner

of The Pear Cafe
Extend the life of feta
cheese by three weeks.
Add herbs, chilli and
cover in olive oil.
Thomasina Miers,
Wahaca co-founder
Freeze homemade
stock its brilliant
for last-minute
risottos or soups.
Florence Knight,
author
Blitz garlic into a
paste; submerge in
olive oil. Sealed, it will
last around a week.
Laura Agar Wilson,

health blogger
Store everything
in clear glass jars, so
you can immediately
see what you have.
Alice Liveing, aka

Clean Eating Alice
Keep packets of
microwaveable grains
at work then just
add veg and herbs.
June 2016
Madeleine Shaw,
nutritional coach
I cook once and eat
twice. I use the meat
and veg from a roast
in soups or salads.
| 115
cals
215
sat fat
3g
sugar makes
12g
12
Ingredients: 2 bananas 100g coconut/buckwheat our

100g ground almonds 20g sunower seeds 75g
pecan nuts, roughly chopped 1 heaped tsp cinnamon,
ground tsp vanilla bean powder (or extract) 1 tsp
baking powder tsp baking soda 2 tsp instant
coffee 1 tbsp boiling water 3 large eggs 125ml
pure maple syrup 60ml olive oil
1. Preheat oven to 180C and grease a loaf tin or a 12-hole muffin
tin. Peel and mash the bananas in a bowl. In a separate large mixing
bowl, combine our, ground almonds, sunower seeds, 60g of
pecans, spices, vanilla, baking powder and baking soda. 2. Dissolve
the coffee in the boiling water in a jug, then whisk in the eggs, maple
syrup and olive oil. 3. Pour the wet ingredients into the dry mixture
and gently mix, before mixing through banana. Use your judgement
if the batter is too wet, add a little extra our; if its too dry, drizzle
in a bit more olive oil. 4. Spoon mixture into your prepared tin. Top
the loaves with the rest of the pecans and bake for 20-25 minutes,
until a skewer inserted into the centre of the cakes comes out clean.
5. Allow the loaves to cool in the tin for 10 minutes before gently
removing and allowing to cool completely on a wire rack. 6. Store
in an airtight container. To serve, eat with fresh yoghurt and
fruit compote, or simply on its own with a cup of coffee.
cals
177
sat fat
2.3g
sugar makes
1.9g
12
Ingredients: a red onion 80ml olive oil 200g

beetroot, peeled and roughly grated 220g spelt
our 2tsp cumin seeds 1tsp baking powder 1tsp
bicarbonate of soda pinch of salt 150ml milk 50g
cooked chickpeas handful of watercress, chopped
100g feta cheese
1. Preheat the oven to 200C and grease a 12-hole muffin tin.
Fry the onion in a splash of olive oil until softened. Remove
from the heat and leave to one side. 2. Roughly grate the
beetroot and leave to one side. In a large bowl, add the our,
cumin seeds, baking powder, bicarbonate of soda and salt.
Mix to combine. Then add the milk, olive oil and beetroot
and whisk to form thick sticky dough. Stir in the chickpeas
and chopped watercress. 3. Spoon the mixture evenly into
the muffin tin. Crumble the feta on top as a garnish. Place
in the oven and cook for 30-40 minutes. Check the muffins
are cooked by inserting a knife into the centre of a muffin,
which should come out clean. 4. Remove from the oven
and leave to cool. Store in an airtight container.
116 |
June 2016
COOK LESS,
EAT MORE
You have food prep

questions? We have
the answers, courtesy
of the experts. Never
worry about a mouldy
strawberry again.
Q How long can you

keep cooked meat?
Q Can I reheat leftovers

in the microwave?
Q Whats the best way

to get food-prep ready?
A There are more than 500,000
A Microwaving is actually one of
A Clear a block of time on a
cases of food poisoning a year

from pathogens (bacteria),
with poultry causing the
highest number of cases,
says Dr Kevin Hargin, head of
Foodborne Disease Control at
the Food Standards Agency. We
recommend cooked meat be
kept refrigerated for no longer
than two or three days. After
that time, pathogens, including
listeria, could grow to harmful
levels causing nausea,
vomiting or diarrhoea.
the better food-heating methods,

alongside steaming and stir
frying, compared with boiling, as
nutrient loss is less, says Helena
Gibson-Moore, nutrition scientist
at the British Nutrition Foundation.
Water-soluble and heat-liable
nutrients, such as vitamin C and
folate, are most at risk. Levels
of these vitamins decrease,
dependant on the cooking time,
temperature and method. But
if its not a vitamin-C rich dish,
microwaving will have little impact.
Sunday afternoon to smash

out your food prep for the next
three days, then have another
session midweek to tide you
over until the weekend, says Joe
Wicks, aka The Body Coach, who
makes food prep a key part of
his 90 Day Shift, Shape & Sustain
plan. You can even prepare for
a whole week and freeze your
food. Have a plan of what youre
going to eat and stick to it and
use electronic kitchen scales
to monitor portion sizes.
Q Which vegetables are

suitable to be frozen?
Q Are slightly off fruits

ne to use in smoothies?
Q How do I store veg so

it doesnt go mouldy?
A Some vegetables, such as
A Avoid eating parts of a fruit
A I always sort through my
those in the cucurbitaceae family

(courgette, marrow, squash), do
not freeze well because of their
high water content, says Dr Carol
Wagstaff, of the Department of
Food and Nutritional Sciences at
the University of Reading. Use
these in soups prior to freezing.
For the rest, blanch them to help
preserve the colour, avour and
nutrients, particularly broccoli
and kale. It kills off the enzymes
that cause decay.
that have developed mould,

says Gibson-Moore. These parts
can be cut off, but you can eat
the rest. After a fruits best
before date, the fruit should
still be edible, it just might not
taste its best. Also, research
suggests that when some
fruits such as blackberries
ripen, the levels of polyphenols
compounds that may
help prevent cancer and
cardiovascular disease increase.
fridge every weekend while

I unload my weekly shop. I move
the older items that will go off
soonest towards the front, and
stash the new ingredients at the
back, says Thomasina Miers,
writer, cook and co-founder of
the Wahaca restaurant chain.
Also, ensuring that softer items,
such as pears and herbs, arent
squashed by heavier foods like
carrots and apples will help
them last longer.
Make light work of food prep with kitchen kit to suit any budget
NUTRIBULLET RX
Who needs a food processor
when this space-saving
wonder product does it all?
It chops, grinds, juices and
blends, and the heating cycle
is great for creating soups, too.
199.95, johnlewis.com.
JOSEPH JOSEPH DIAL

CONTAINERS
These food storage boxes
feature rotating dials that
enable you to record the day
and month so spoilage can be
a thing of the past. From 9,
josephjoseph.com.
GARLIC CLOVE PEELER

All the health benets without
the stench, courtesy of this
silicone tube. Pop a garlic
clove inside, roll the tube on
a rm surface and the skin is
quickly removed. Done. 3.95,
thegarlicfarm.co.uk.
VICTORINOX PARING KNIVES

Sure, they dont look like much,
but these lightweight blades
from the maker of the Swiss
Army knife are seriously tough,
gliding through everything
from tomatoes to tatties. From
5 each, victorinox.com.
June 2016
ELECTRIQ MULTIFUNCTION
VACUUM SEALER
Keep oxygen and moisture
from getting to your food and
itll stay fresh ve times longer.
This vacuum sealer does just
that and even marinates meat.
48.98, appliancesdirect.co.uk.
| 117
Step away from the supermarket

bags of limp, prep-packed leaves.
These make-in-advance salads
from Tom Hunt, chef and
founder of Poco, are your
new go-to vitamin
packed lunch.
Sweet.
cals
210
sat fat
2.5g
sugar
2.5g
serves
2
Ingredients: 1 courgette (about 160g), cut

into 1cm thick slices 1 red onion, cut into thin
wedges 2 gem lettuces (about 160g), cut
into wedges olive oil to grill the vegetables
2 tbsp extra virgin olive pinch or two
of zaatar, or a pinch of dried oregano and
thyme 100g black olives, pitted zest of
half a lemon 10 basil leaves 120g buffalo
mozzarella, torn into pieces
1. Heat a griddle pan on the hob to a medium
heat. Toss the courgette, red onion and gem
lettuces in olive oil. 2. Place the vegetables on
the griddle, side by side dont layer them on
top of each other as they will sweat. 3. After
a few minutes, the vegetables will be charred
on one side. Flip them onto the other side and
char equally, or adjust the heat as necessary.
4. Lay on a tray to cool, then dress with extra
virgin olive oil, zaatar, olives, lemon zest and
basil leaves. Finish with the torn mozzarella.
cals
233
sat fat
2g
Ingredients: 50g wholemeal rice 25g

red rice lemon 6 sprigs at parsley,
stalks nely and leaves roughly chopped
50g pistachio nuts, slightly crushed
6 sprigs coriander, stalks nely and
leaves roughly chopped 6 sprigs mint,
stalks nely and leaves roughly chopped
400g broad beans, picked from their
pods 4 tbsp extra virgin olive oil
118 |
June 2016
sugar
4.7g
serves
3
1. Slowly boil the red and brown rice in

plenty of water for about 30-35 minutes
or until just tender. Drain and rinse under
cold water to cool and remove some of the
starch. 2. Allow to drain a bit longer to dry.
Boil the lemon with the rice for 10 minutes
before slicing. 3. Mix all the ingredients
together with a good glug of olive oil and
seasoning of salt and pepper.
COOK LESS,
EAT MORE
cals
100
cals
147
sat fat
1.5g
sugar serves
11g
3
Ingredients: 500g beetroot, cut into wedges,

leaves and stalks washed Splash of light olive
oil 1 bulb of garlic, separated into cloves
2 pak choi or the beet tops, trimmed and cut
in large pieces lemon, juiced and zested
200g full fat yoghurt 2 tbsp extra virgin
olive oil pinch or two of cumin, toasted
1 tbsp sesame seeds, toasted until golden
sat fat
2g
sugar
4g
serves
2
Ingredients: For the pesto: 50g of watercress,

washed and dried 1 tbsp pine nuts, lightly
toasted in a dry pan 15g Parmesan 25ml
olive oil juice of lemon tsp mustard
For the salad: 50g puy lentils 75g
courgette, sliced lengthways, 1 cm thick
2 spring onions, cleaned red onion,
nely chopped extra virgin olive oil
25g sun-dried tomatoes, chopped
5g at-leaf parsley, stalks nely chopped
and leaves roughly chopped 50g feta
1. First put all the pesto ingredients in a blender.
Season with salt and pepper and blend to
a rough paste. 2. Boil the lentils in plenty of
water for about 20 minutes, tasting them as
they cook. 3. Remove from the heat when they
are soft but still have a little bite. Drain in a
colander and cool under running water. 4. Toss
the courgette and spring and red onion in a little
olive oil, and season with salt. 5. Heat a griddle
pan to a high heat. Slightly char the courgettes
and onions on both sides. Allow to cool. 6. Cut
into pieces roughly 2 inches in length. Place
all the ingredients in a bowl and turn, evenly
coating the lentils, veg, feta and parsley in pesto.
cals
153
sugar serves
0.3g
3
Ingredients: 2 free-range chicken thighs

2 tbsp light olive oil sprig rosemary
400g broccoli 2 tsp lemon zest 25g
pine nuts, toasted 12 leaves basil 50g
parmesan, peeled into shavings
1. Preheat oven to 190C. Season the chicken
thighs with salt and pepper and a drizzle of
light olive oil. Place in a baking tray with a sprig
of rosemary underneath. Roast in the oven for
10 minutes. 2. Meanwhile, cut the broccoli into
large orets. Toss in light olive oil and salt and
pepper. Sprinkle 1 tsp of the lemon zest over the
top. 3. After the chicken has been cooking for 10
minutes, turn down the oven to 180C and roast
the broccoli alongside the chicken for 20 to 30
minutes. 4. After the chicken has been in the oven
for 35 minutes, check if it is cooked by putting a
knife to the bone. Prise apart; if the juices are clear
it is cooked, though the bone itself may still be
a little red. Remove from the oven and rest for 5
minutes. 5. When cool enough to handle, shred
the chicken off the bone and toss in the baking
tray with the warm broccoli. 6. Allow to cool, then
scatter with the toasted pine nuts and the other
teaspoon of lemon zest. Tear the basil leaves over
the top and sprinkle with the parmesan shavings.
1. Preheat the oven to 180C. Toss the beetroot

wedges in light olive oil, salt and pepper, then
place in a baking tray with space for them to
breath. 2. Cover with unbleached parchment and
put in the oven. After half an hour, remove the
parchment and add the garlic. After another 20
minutes, the beetroot should be soft and slightly
caramelised. 3. Meanwhile, sear the pak choi and
beetroot leaves and stalks in a wok or frying pan
for one minute, add a splash of lemon and a little
seasoning. Remove from the heat. 4. Season the
yoghurt with lemon juice, a teaspoon of lemon
zest, extra virgin olive oil, salt, pepper and a little
cumin, adjusting to taste. 5. Combine the roasted
beetroot, pak choi and beetroot leaves. Place
spoonfuls of yoghurt over the beetroot. To nish,
sprinkle sesame seeds and cumin over the top.
sat fat
2.6g
June 2016
| 119
COOK LESS,
EAT MORE
cals
493
And now, the main event. These freeze-ahead

dinners were created by Michelin star chef
Anthony Demetre of Arbutus restaurant.
Cook em in advance, then freeze
em. Delicious meals, ready
when you are. How
easy was that?
sat fat
13.6g
sugar
1.6g
serves
6
Ingredients: 100ml olive oil 1kg minced

shoulder or breast of lamb 1 large onion, peeled
and chopped 2 stalks celery, trimmed and
chopped 1 carrot, peeled and chopped 4
cloves garlic, grated 1 tbsp dried oregano 1
tbsp chopped rosemary 1 tbsp smoked paprika
1 tin chopped tomatoes 1kg desire potatoes
150ml full fat milk, warm 100g butter
1. Preheat oven to 220C. Heat the olive oil in a
large, cast iron pan on the hob. Fry the minced
lamb in the pan in small batches, until browned
all over. Dont add too much lamb at one time
as it wont caramelise. 2. When browned, take
out of pan and set aside. Add the vegetables,
with more olive oil if needed, and heat until
caramelised. 3. Return the lamb to the pan
and add the garlic, herbs, spices and chopped
tomatoes. Season, cover and cook on a low heat
for 45 minutes. 4. For the potato topping, bake
the potatoes in their skins until soft, halve and
scoop out the potato (reserve the skins to eat
later with some crushed avocado). 5. Put the
potato through a potato ricer or mouli, add the
warm milk, butter and olive oil. Work quickly
while its still warm to incorporate the liquid.
You dont want the mash to be too wet; ideally
just falling from the spoon. Season to taste.
6. To nish the pie, remove the lamb from the
hob, cover with the potato topping and place
in the oven. Cook for 20 minutes until lightly
browned on top.
cals
270
sat fat
3.3g
Ingredients: 2 medium-sized onions, peeled

and nely chopped 3 tbsp rapeseed oil 1
heaped tbsp raw virgin coconut oil 1 tbsp
cumin seeds, whole 5 cloves garlic, peeled
and grated 1 tbsp black cumin seeds, whole
1 tbsp black pepper, crushed 1 tbsp
ground coriander tsp chilli powder
tsp turmeric 1 tbsp amchoor powder
(mango powder) 1 whole bay leaf tin
chopped tomatoes 2 tins pre-cooked
chickpeas 1 bunch coriander (with roots),
nely chopped, reserving the leaves 1 tbsp
grated coconut 1 tbsp natural yoghurt
sugar
5.1g
serves
6
1. Finely chop the onions. Cook in the rapeseed

oil and raw coconut oil until soft for about 15
minutes. 2. Add the cumin seeds, garlic, black
cumin seeds, crushed black pepper, ground
coriander, chilli powder, turmeric, amchoor
powder and bay leaf. Then add the half
a tin of chopped tomatoes and cook out
for 5 minutes. 3. Drain and wash the precooked chickpeas, then cook for around
30 minutes on a low heat. Add a little water
if needed. 4. Add the chopped coriander
leaves, along with the grated coconut.
Serve with a spoonful of natural yoghurt.
June 2016
| 121
COOK LESS,
EAT MORE
cals
288
sat fat
3.5g
sugar
0g
serves
6
1. Saut the chicken llets in a non-stick frying

pan with the coconut oil until golden brown all
over. It shouldnt take longer than 10 minutes
to cook the llets. 2. Add the chilli akes and
nish by seasoning with salt and pepper.
Set aside. 3. Fry the pumpkin and sunower
seeds in the rapeseed oil until golden, and set
aside. Combine the quinoa, olives, lemon peel,
parsley, mint, peas and spinach. 4. Add the
toasted seeds. Season with salt and pepper.
Finally, combine with chicken to create the
salad. 5. Make the dressing by mixing all the
ingredients together combine some of this
dressing with the quinoa salad and use the
remainder to spoon over the chicken.
cals
540
sat fat
6.8g
sugar
5.2g
June 2016
sugar
5.2g
serves
6
1. Sweat the chopped onion in a large saucepan

with a good spoon of coconut oil until soft and
translucent. 2. Add the chopped chicken
pieces, chilli, garlic, paprika, tomatoes and
ginger. Cook until the chicken has turned white.
3. Add the lentils, kale, stock, and Thai sh
sauce. Cook on a low heat for 40 minutes,
it should be a brothy, soupy consistency.
4. Finish the seasoning with lime juice and
more sh sauce for an extra kick. This is ideal
for freezing down into portion sizes.
1. Sweat the onions and garlic pure in olive

oil until soft. Add the dried mint, black pepper,
turmeric and salt, and cook for a further 5
minutes. 2. Then add the chopped tomatoes
and cook for another 10 minutes. Finally, add
roughly torn aubergines and cook for another
15 minutes over a low heat. 3. Serve with
natural yoghurt or cottage cheese, chopped
mint and coriander with brown rice on the side.
sat fat
2.5g
Ingredients: 1 onion, nely chopped raw

virgin coconut oil 12 skinless chicken thighs,
cut into small chunks tsp chilli akes
4 cloves garlic, grated tsp hot smoked
paprika 4 fresh tomatoes, chopped
1 tbsp fresh ginger , grated 200g cooked
puy lentils 200g cooked kale, roughly
chopped (stalks removed) 2 litres chicken
stock 3 tbsp Thai sh sauce lime juice
serves
6
Ingredients: 400g onions, nely chopped

tbsp garlic pure 300ml olive oil 10g
dried mint 8g ground black pepper 8g
turmeric 25g salt 500g ripe tomatoes,
chopped 1.5kg aubergine, slashed and
baked until soft (do not use the skin) natural
yoghurt or cottage cheese, chopped mint
and coriander, to serve
122 |
cals
470
STYLING: MARI WILLIAMS. PROPS: JENNY IGGLEDEN. ADDITIONAL PHOTOGRAPHY: GETTY IMAGES; ALAMY; MYLES NEW; NICHOLAS HOPPER; MATT VEAL AT HEARST STUDIOS
Ingredients: 12 large chicken llets (skinless)

1 heaped tbsp raw coconut oil pinch chilli
akes 15g pumpkin seeds 15g sunower
seeds rapeseed oil 200g cooked quinoa
40g queen green olives, pitted and cut into
segments 10g preserved lemon peel, cut
into ne strips picked parsley picked mint
100g cooked peas 2 handfuls young spinach,
washed and dried Dressing: 30g clear runny
honey juice of 1 lemon 80ml olive oil
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30
hacks
forsuccess
summer
01
Its time to supercharge your existing tness, health and beauty routines
with these simple hacks. Your summer-prep upgrade starts here
Channel Pammie for

a Baywatch bod
At the beach? Hit the sand to do your
agility drills youll expend up to 1.5
times more energy compared to working
out on grass, found a study in the Journal
of Sports Science*. Then add single-leg
movements, like walkouts and long jumps
on one leg, for maximum burn, says Andy
Hall, 3D movement specialist and master
trainer for the tness app TruBe.
124 |
June 2016
02
Head off sun damage

Protect your hair in the sun
by slicking on suncream
(yes, the kind you use of
your face) before you hit the
lounger. Its extra hydrating
and will stop colour fading,
says Andreas Wild from
03
John Frieda London. Swap

your conditioner for a hair
mask, only shampoo your
roots and rinse hair after
swimming take bottled
water if youre spending a
day at the beach. Luscious.
Lash out for itch-free eyes

If itchy eyes plague your summer, ditch the
daytime mascara. Eyelashes form a barrier
to the surface of the cornea, explains Dr
Guillermo Amador from the Georgia Institute
of Technology. To keep air and dust particles
away from eyes lashes should be a third of
the width of the eye. Shorter lashes offer
decreased protection but long lashes funnel
dust and air into the eye increasing irritation.
Try Rimmel Volume Colourist Mascara, 7.99.
Its normal eye makeup in the evening, but
when removed has a semi-permanent dye
effect to darken lashes.
UPGRADE
YOUR LIFE
04
05
06
Pimp your
protection
Combine your SPF with vitamin
C for extra UV protection. The
nutrient encourages skin to
produce collagen, which protects
skin from UV rays, says facialist
Arezoo Kaviani. After four weeks,
skin will appear brighter and be
less prone to skin damage. Try
NATURA BISSE C+C Vitamin
Cream SPF 10, 93.
Slim the waist,

Rocky-style
Add boxer-style twists to
your workout to slim your
waist. The twisting and
turning activates deep into
the midsection, says Kobox
founder Shane Collins.
Try skater jumps with a
cross body reach, and
rotating the torso as you do
weighted squats. Adrian!
07
Mask yaways
To tame unruly summer hair,
Wild advises leaving a layer
of mask, then braiding hair.
Later that evening wash out
for soft, manageable waves.
If youre still suffering from
yaways, spritz hairspray
on a toothbrush and run
over your hairline.
08
New-gen training
Burn more fat in less time by
adding plyometrics to your run,
says Esmee Gummer, master
trainer at 1Rebel. Set the treadmill
to 2km/h. While holding onto the
handles, jump forwards and land
in a low squat. When you reach
the back of the belt, jump again.
Do ve sets of 10 reps with a one
minute recovery jog in between.
Zero crunch abs

Want a leaner stomach for
summer? Skip the crunches
and work your butt. Weak
glutes cause your lower back
to arch and your tummy to
round, says Hollie Grant,

the Pilates PT. Try 10 bridge
exercises a day to push your
pelvis forward, straighten your
back and elongate your tum.
June 2016
| 125
09 10 11
Buddy
up for
fat burn
Training with a partner can increase energy output by

87%*. And for even better results, take it in turns, says
Rich Tidmarsh of Reach Fitness: During cardio drills,
alternate rest periods with your partner. While resting,
youll dip into the anaerobic training zone and burn more
fat, plus you can provide encouragement and correct each
others form. Do it outside for even more health ticks.
13
126 |
The new kale
More is less
at dinner
Move over kale instead, pimp

your summer smoothie with
broccoli leaves (1 for 200g,
asda.com). They contain more
beta carotene than the orets
or the stalk and theyre also
a great source of vitamin C,
folate and calcium, says health
coach Julie Montagu, author
of Eat Real Food. I also like to
sautee them as a side dish or
add to soup.
Even if youre eating deux,

pick the table for four and
youll be more satised with
less food. Researchers at
Cornell University found that
when we eat on a big table
we think portion sizes bigger
than they actually are and
feel satised with less*. Just
remember to smile at the
Italian trattoria owner
glaring at the empty seats.
12
Kick your arms into shape

The best way to banish
less-than-perfect upper
arms is to use your
legs. Hit your bingo
wings twice as hard by
adding can-can kicks
to tricep dips. Extend
one leg straight out
and drive the knee into

the chest as you bend
your elbows, says Catie
Miller, founder of Xtend
Barre. Do 8 dips on one
side before switching
legs. It will turn up the
heat on your arms.
Go barefoot to
save injuries
Next time youre walking in
the park, go barefoot. This
will strengthen the foot core
feedback loop - the electrical
signals that pass from the small muscles
in the foot, to the larger muscles of the
leg and up to the brain. The stronger they
are, the less prone to injuries youll be, says
Professor Patrick McKeon who is studying
the loop at Ithaca College, New York. Just
watch where you step...
June 2016
14
Ease sneezes by
skipping wine
You might be blaming higher
pollen counts for your summer
sneezes, but the culprit could be
histamine in food and drink that
heightens your allergic response.
Histamines naturally occur in
many foods, but are concentrated
in fermented ones like wine, beer,
cider, canned foods and cheese,
says clinical nutritionist Peter Cox
from Knightsbridges OMNIYA
clinic. Swap your ros for a G&T
and save your sneezes, as well
as the extra cals. And breathe.
17
15
18
Fire up your deep-set

transverse abdominis before
an abs session with a simple
breathing exercise, says
Heartcores Jess Schuring:
Lie on your back with knees
60 secs forearm plank
60 secs high plank with

shoulder taps
Burn through
stressful to-dos
bent and one hand on your

stomach. Breathe in deeply
and hold for 10 seconds,
then slowly exhale and
relax your abs. Start with 5
breaths and work up to 10.
Harness the power of an

increased attention span and
sort those jobs at the bottom
of your to-do list. Researchers
at Belgiums University of Liege
found that the thalamus the
part of your brain associated
with focus and attention is
most active around the summer
solstice on 20 June. Time to get
your nances in order stressing
about money is strongly linked
with increased pain according to
a new study.
19
Knot healthier
30 secs side plank on right
forearm with slow hip lifts,
then switch arms for another
30 secs
A cool green tea
For a refreshing summer

drink, use this Japanese
technique: put a handful of ice
cubes on top of green leaves
and let them melt to extract
16
Inhale for great abs
Amp up
your plank
Planks are a failsafe

isometric move for core
strengthening, but by
incorporating three
variations you can target
the abs from different
angles, says Schuring.
This 3-minute sequence
will target your transverve
abs, rectus abs and
obliques.
UPGRADE
YOUR LIFE
the avour, steeping them for

two hours releases the most
antioxidants*. To keep cool,
carry your ice tea around in a
K-T ask (15, ktlondon.co.uk).
If your natural holiday

hairdo is a topknot, then
you need to expand your
repertoire. Topknots get hair
out of your face, but expose
the fragile ends of the hair
to the elements, says Katie
Allan, creative manager
at Charles Worthington.
Instead, tie hair at the nape of
the neck to even out potential
colour fade and damage and
secure with pins theyre
kinder to your follicles.
June 2016
| 127
20
21
Take the scenic

route to combat
hayfever
Stop checking Twitter on the bus

and appreciate new sights itll
help your hayfever. According
to researchers at Berkeley, the
feelings of awe you create give
your immunity a boost, reducing
inammatory cytokines that
trigger allergies. Good news: you
dont need the Grand Canyon;
marvelling at a plant, sunset or even
a Freakshake has the same effect.
A shy defence
UV rays not only damage our skin

but they suppress our immune
systems ability to ght off cancer
cells. However, taking four 1mg
capsules of omega-3 daily will
decrease this reaction by half*. To
avoid, ahem, shy burps always take
them with food. This ensures youll
be producing plenty of pancreatic
enzymes to rapidly break down the
oils, reducing risk of repetition,
says Paul Chamberlain of Solgar.
23
Top off your tan

Emphasis your tan with bright
pops of colour. This season blue is
hot for eyes and orange for nails.
A royal blue shade of shadow
suilts all skintones, says makeup artist, Georgina Graham. Try
Dolce & Gabanna Perfect Mono in
Indaco, 27, on eyes. For nails slick
on Little Ondine in Adventurewr,
8.40. Containing only three
ingredients, its non-toxic and
peels off when you want to switch
your shade. Keep in the fridge to
avoid bubbles. And glow!
128 |
22
The slimming
salad dressing
Replace olive oil on your
salad with grapeseed oil to
aid weight loss and lower
your risk of heart disease
and diabetes. Its thanks to a
fat it contains called linoleic
acid. Weve known for over
50 years that linolieic acid is
cardioprotective, but its also
important in regulating the
metabolism of other fats,
says Professor Martha Belury
from Ohio State University.
Buy it from Waitrose,
2.50, 500ml.
24
25
Oil up on holiday
Dont take your regular
perfume on your hols: Alcoholbased fragrances like eau
de parfum and toilette can
become unrecognisable on
warm skin and react badly to
the sun, says make-up artist
June 2016
Alyn Waterman. Instead,

swap them for oil formulas,
which are more stable in heat.
Try Byredos Bal DAfrique
Perfumed Oil, 47. The roll-on
formula is small enough to
t in hand luggage. Handy.
Spray on
to dust off
To prevent you taking the
whole beach back home with
you, sprinkle a bit of baby
powder or dry shampoo on
your hands, feet and hair to
remove moisture and sun
cream stickiness, so you
can get rid of grains faster.
29
26
27
of Bodywork and Movement

Therapies* says these elevate
the heart rate by up to 15 more
beats per minute compared
with other styles of salutation.
Time to up the pace, and
your inner-hippie levels.
PHOTOGRAPHY: GETTY IMAGES; ALAMY. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATIONS (LIZZYTHOMAS.COM)
The herbal
brain trainer
Up your rosemary intake by

sprinkling it on any salad, dressing or
vegetable dish. Scientists from the
San Diego School of Medicine say
the herb improves cognitive function
and life span. It goes particularly well
with tomatoes and mushrooms, says
nutritionist Kirsten Hartvig. Decant
into an empty Tic Tac jar to take to
work. Just remember to pick it up.
28
Patch up skins
protection
If youre planning a hiking break in Montenegro, Peru or the Alps

this summer, you might want to rethink your SPF routine: the suns
rays are 8-10% stronger every 1,000 feet up. If youre not sure how,
try the La Roche Posay My UV Patch. It sticks to skin and pairs
up with an app which tells you when to reapply based on your
skintype, location and the time of day. Smart.
Beat the brufn

top bulge
Banish bra-strap bulge with these

upgraded press-ups that tone your
lats and rhomboids: In a press-up
position, imagine youre surrounded
by a giant clock, says Hall. Take
The sunny way to warm up

Adding a few speedy sun
salutations into your warm
up will generate the muscle
warmth and mobility needed
for an injury-free workout.
But make sure theyre
ashtanga style the Journal
UPGRADE
YOUR LIFE
your right hand to 1 oclock and only

bend the right arm for a press-up.
Continue moving your hands round
the clock to complete half a circle,
then reverse with the left arm.
30
Healing power
of roses
Ever wondered how plants

protect themselves against the sun?
Research by Margo Marrone, founder
of The Organic Pharmacy, has found
that roses contain both the antiinammatory antioxidant
anthrocyanin and nicotinamide,
which reverses the effect of freeradicals caused by rays. Add a few
drops of rose oil to your after sun:
skincare specialist Debbie Thomas
says the antioxidants neutralise
damaged cells so they dont harm
others around them. Try
Korres Wild Rose Advanced
Brightening & Nourishing
Face Oil, 30.
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GET THE ADVANTAGE AT
WIMBLEDON
2016
Centre Court virgin? Dont sweat
it Wimbledons Alexandra Willis
serves you her top tips so you can
ace the tournament. Game,
set and match
June 2016
133
JULY
6
Beat the queue
Pick the best day
Not part of a tennis club?

You have two options for
buying your tickets. The rst
is to order from Ticketmaster
the day before the match,
but theres a limited number
on sale each day, so youll
have to be quick. If you want
to go old school, you need
to queue up on the morning.
There are about 2,000
tickets on sale, so set your
alarm because you need to
get there for 5am for the
best chance. A common
mistake people make is
thinking they can just turn
up at 9am and saunter
straight in. No chance.
There are three great

points in the tournament.
The rst few days are
amazing because there is
so much going on and the
atmosphere on the hill is
great. Manic Monday is
the second week (6 July),
when all the top players
are playing on the same
day. Then by the end of
the second week, only the
top players will be left, so
thats worth seeing, too.
134 |
Choose your court

Each court has something
different about it, which is
what makes the tournament
so great. But Court 18 is
a special one, since the
longest match in the history
of tennis was played there
[John Isner vs Nicolas Mahut
in 2010]. The atmosphere
on Court 2 and Court 3
is amazing; theyre like
amphitheatres. Sometimes
it can be so quiet, you can
hear a pin drop. Its not like
any other sports event:
when the audience is asked
to be quiet, 15,000 people
will actually shut up. But
when the play is incredible,
the whole crowd comes
alive.
June 2016
LIVE WELL
3
Bring your own
Choose your outt

Wimbledon may sound
formal, but you can wear
what you like whether
youd like to come in a
casual outt or a chic one,
it doesnt really matter,
although clothing with
political statements isnt
allowed. But if you happen
to be invited by the
chairman of the club house
the dress code there
is a jacket and tie.
Well, there are stands for

food and drinks, but they
tend to be a bit expensive.
You are actually allowed to
bring food and beverages
yourself, so you could pack
a picnic (in a cool bag;
hampers and hard cool
boxes arent allowed) and
a blanket to sit on. Dont
forget a bottle of water and
some SPF, since it can get
quite hot in the sun! You can
also bring a bottle of wine or
champers per person, and
you dont have to decant it
like you do at Glastonbury.
Download Wimbledons app
before you go, so you can
see who is playing where
and at what time.
WAYS TO IMPROVE
YOUR BACKHAND
If queuing up at 5am aint really your bag,

make Wimbledon come to you and take a swing
at your local tennis club.
Angelique Kerber is a fast-footed, strong-swinging
German-Polish tennis player. She stole the limelight
in January when she defeated Serena Williams at the
Australian Open to take the Grand Slam title, making
her the rst German to win it since the 90s. Follow
through with her top tips. Deuce!
1
One handed or two, its up to you. I prefer
two it gives me better control. Grasp the
racket with a strong grip as you strike the ball,
then relax as you come out of the swing.
2
Sounds obvious, but watch the ball: which
direction is it coming from? Is there any spin?
How far you rotate depends on these factors.
You want to be looking over your dominant
shoulder as the ball approaches. Move fast
and hit it as soon as possible.
3
Its all about the nish. Keep moving
forwards as you follow through dont step
back until after youve hit the ball. Follow
these steps and youll be a champ in no time.
Backhander
compliment
June 2016
135
LIVE WELL
REMOVE YOUR APPLE WATCH AND GIVE YOURSELF A
DIGITAL DETOX
Kate Unsworth, founder and CEO of designer wearable technology

brand Vinaya, gives you her three ways to dial down your tech usage
STEP ONE
STEP TWO
STEP THREE
NO PHONES IN THE BEDROOM
DITCH SOCIAL MEDIA APPS
DINNER DATE = NO PHONE
Okay, you know LED screens affect

sleep, but by reaching for your phone
as soon as you wake up, youre just
dealing with someone elses to-do list.
The morning is when youre at your
most receptive, so encourage your own
creativity rather than answering emails.
You check Instagram and your brain

gets a hit of dopamine. And each
time you do it, you form new neural
pathways, according to a study in
Brain Research Reviews, which means
you are rewiring your brain. Delete
those apps. Go on. Dare you.
A study showed even a switched off

phone can distract you if its in plain
sight. Vinaya jewellery vibrates when
you get a message only from your
most important contacts, like your
mum or partner. So you can put your
phone away without the FOMO.
GIVE THE EARTH A BREAK. OH, AND YOUR BODY, TOO
GO GREEN, GET HEALTHY

Great news: were being greener than ever, according to the latest stats*, but if you need an
extra nudge, pick up these eco tricks that protect your health, while helping the planet
Ditch the plastic
Rethink dry-cleaning
Save the planet: Next time

you pick up a bottle of water at lunch,
consider this: a plastic bottle can take
anywhere between 450 and 1,000
years to decompose into smaller pieces,
according to the Marine Reserves
Coalition. Thats longer than Joan Collins.
Better for you: BPA, found in plastic
bottles, has been shown to be
harmful in a number of studies from
disrupting the hormonal system to
increasing fat cells. Save the planet,
and your body, by sipping from
a rellable glass bottle.
Save the planet: Dry-cleaning is

actually misleading clothes are
dunked in solvents that later trickle
down sewage pipes into the ground,
contaminating wildlife water supplies.
Better for you: Look for stores that
offer eco or green services, which
safely launder dry-clean only items
with biodegradable detergents
that dont leave behind
headache-causing chemicals.
Go meat-free on Monday
Get clean. Like really clean
Save the planet: A whole lotta cows

produce a whole lotta, ahem, gas,
most of it methane, which has been
linked to climate change. Stinks.
Better for you: Eating high-bre
vegetables instead of red meat at
least once a week can help lower your
cholesterol and control your blood
sugar. Your heart will thank you.
Save the planet: Antibacterial

hand soaps introduce hormonedisrupting nasties like triclosan into
the water supply, where they can
have a toxic effect on marine life.
Better for you: Stick to soap and
water. Antibacs can annihilate not
just germs, but also the good bacteria
that bolster your immune system.
136 |
June 2016
Better for the planet: Frozen fruit

and vegetables last longer (less food
waste) and often have a lower carbon
footprint than those that have not
been. Its because cold-packed food
can take a slow boat from far-ung
countries to your local grocers,
instead of a gas-guzzling aeroplane.
Better for you: Some iced produce
has even more nutrients than freshfrom-the-ground kinds. Two big
winners: blueberries and green beans.
VINAYA WEARABLE TECH AVAILABLE AT VINAYA.COM. *SOURCE: ONS
Stock up your freezer
CURE ALL YOUR SUMMER ILLS WITH...
PRESCRIPTION JUICING
That juicing trend is going nowhere. As a nation, we spent 4.7 billion last year on juices and smoothies, and in the US,
a $700 juicer has just attracted serious investment from Silicon Valley types. So can you juice your way to health
and happiness through hayfever, overindulgent BBQs and monthly blues? Hannah Richards, director and juicologist
for the newly launched CPJ (Cold Pressed Juice), believes so. Heres how to drink through summer (the healthy way).
MORNING SUNSHINE. HOW ARE YOU FEELING TODAY?
yes
Reboot your zen, with a spoonful

of maca in your smoothie. Blend
a scoop of protein powder, 1 small
beetroot, a pinch of maca, and
sea salt to a blend of homemade
almond milk, 1 prune and 1 tsp of
honey. Now chill.
Brilliant!
Im off to
the gym
DO YOU
JUST NEED
A WAKE UP
CALL?
A bit
bleughh,
actually
IS IT PMT?
no
Its
more than
that...
You need a juice with a beetroot

base, which boosts the bodys
ability for cardiovascular output.
Juice 1 beetroot, add 1 apple for
digestion, 1 cucumber to help
hydrate and a handful of mint
leaves to wake you up. Kapow!
yes
TOO MANY SUMMER

BBQS AND DRINKS
IN THE PARK?
no
yes
IS YOUR HAYFEVER
DRIVING YOU MAD?
yes
STILL NEED
A BOOST?
Help support your liver function
with garlic. Cold press a thumbnail
sized piece of horseradish root,
a handful of spinach, cucumber,
a head of broccoli, 1 clove of
garlic and squeeze of lemon.
Down in one for the ultimate kick.
yes
Supplement with a shot of

happiness. Infuse a scoop of raw
cacao with a drop of lavender oil,
then blend with a teaspoon of
coconut butter and a teaspoon of
coconut sugar. Take yourself off
to a quiet corner, and enjoy.
yes
Breathe a bit easier with

a concentrated dose of
antibacterial oregano oil.
Juice a handful of kale,
a handful of mint leaves and
cucumber, add a squeeze
of lemon and a few drops of
oregano oil. Now breathe.
STILL NEED
A BOOST?
June 2016
137
NOWS THE PERFECT TIME TO DO A
FITNESS
RETREAT
FOR TWO
Going away with a friend, but expecting different

intensities from your tness break? These UK hotels
have you covered, with max-out or chill-out options.
1
Chewton Glen
ANGELIQUE KERBER WILL DON HER ADIDAS ADIZERO UBERSONIC*

TRAINERS AT WIMBLEDON; *ADIDAS.CO.UK/TENNIS
TREETOP LIVING
EASE OFF
MAX OUT
Ex Olympian James Cracknell leads
weekend retreats full of hikes in the
surrounding New Forest, body weight
and core workouts, as well as winddown Pilates sessions, all tailored to
individual needs and tness levels. A
team of nutritionists are on hand too.
138 |
June 2016
For something less organised, opt for

a swim in the beautiful outdoor pool
or a walk on the nearby beach. Theres
an award-winning spa and a cosy
treehouse to snuggle up in at night
complete with hot tub for star gazing.
Patrick Moore would be proud. From
325 per room; chewtonglen.com
LIVE WELL
2
COUNTRY RETREAT
Ragdale Hall,
Leicestershire
12 unique water experiences think

fragrant caves, candle-lit pools,
cascading waterfalls before booking
in for the 85-minute Declor Aromatic
massage, which leaves normally desk
hunched shoulders miraculously loose.
MAX OUT
Fitness fans of all levels are spoilt
for choice thanks to the retreats
rst-class facilities. Nordic walking,
tennis, archery, pilates, fencing, dance
classes and aqua gym are just some
of the activities on offer as well as
coaching and training programmes
and a fully equipped gym.
DINE IN
For the ultimate treat, breakfast
comes served to your room. Lunch is
a buffet of salads and cold meats or
hot healthy sh dishes (and a cheeky
glass of wine for total relaxation).
And despite the formal setting of the
former Georgian manor house, at
dinner Lululemon-clad types sit side
by side with robe-wearers fresh from
the spa and no one bats an eyelid.
EASE OFF
If youre looking for something a
little less structured, then take a walk
through the pretty gardens (look
out for the hanging seats), or hire
bikes and explore the surrounding
Leicestershire countryside.
WIND DOWN
The biggest treat if youre normally
rushing from one appointment to the
next all day? Lying in bed with a glass
of wine at the end of the night. Bliss.
From 325 per person for two
nights; ragdalehall.co.uk
CHILL TIME
If even that sounds too taxing, spend
the day in the award-winning thermal
spa, the highlight of the hotel, with
PHOTOGRAPHY: DEWEY NICKS; TRUNKARCHIVE.COM; GETTY IMAGES
From celebrity-led hikes to pony trekking to a

knock-out spa, weve found your perfect t break ...
WALKERS PARADISE
SCOTTISH FLING
Okendon Manor
EASE OFF
MAX OUT
Book onto a Nordic walking retreat
with the hotels accredited Nordic
walker (yes, really) who will lead you
on 10-mile treks across the South
Downs. Then enjoy Michelin-starred
food from the restaurant, guilt free.
Cameron House
vista. Or take a dip in the hotels

rooftop innity pool. Chilly.
MAX OUT
Sign up for a yoga or Pilates retreat.
Either way nish your days in the
luxurious spa where you can either
enjoy the pool, otation room or one
of the REN or iLA body treatments,
before opping into a four poster bed
in your room. Sounds awful doesnt it?
From 199 for two per night; hshotels.co.uk
EASE OFF
Situated on the banks of Loch

Lomond, this luxurious resort takes
full advantage of the stunning views
with a state-of-the-art leisure club
bedecked in oor-to-ceiling glass,
which mean you can swim while
looking out over the jaw-dropping
June 2016
For those who want to get out,

theres cycling, pony-trekking, hiking
and canoeing. Or make like James
Bond and hire a seaplane. From 174
per room; cameronhouse.co.uk
139
SWEAT IN STYLE
FLEXI LEXI FITNESS
BEST LASH MASCARA
Uzima offers a curated collection of stylish

activewear from the hottest designers across
the globe. Shop the best in tness fashion and
get 15% off with code WH15. shopuzima.com
Famous for its gorgeous yoga leggings, cute

and comfortable bralettes and other amazing
activewear. Code: womenshealth for 15% off.
www.exilexi-tness.com
Give your lashes up to 300% more volume

and incredible length just in two easy steps.
Ready for a SPECTACULAR appearance and
eyelashes with WOW effect? best-lash.com
THE HEALTH &
FASHION MEETS FITNESS

The exclusive online store for stylish and
comfortable active wear. Find the worlds most
desired labels such as Michi New York, Heroine
Sport, Jaggad and many more. runlola.com
STOP INGROWN HAIRS AFTER

WAXING WITH ALOECLEAR
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The Aloe rich roll on formula instantly cools

and calms ingrown hairs. Trial size available.
www.aloeclear.co.uk
Take control and live a healthy lifestyle!

Shop ethically with the highest quality of
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www.indigo7london.co.uk
KITSOUND OUTRUN HEADPHONES
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Designed by KitSound and featuring outstanding

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Were offering a rstime visit unlimited

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Call 020 460 5343 and quote: tyoga2016!
Check us out on instagram: AwakeConBal!
The Worlds Fastest Growing Fitness Apparel

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WO M E N S H E A LT H
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STRYDA PERFORMANCE
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Quality, comfort and attering designs will

ensure you look and feel your best. Non seethrough and muffin-top free! STRYDA.net
Buy at www.nutravita.co.uk using discount

code vitadrops25 for 25% off.
STYLE EDIT
YOGALEGGS
High quality funky and fashionable activewear
brand for women. Code WH16 for 20 percent
off until end August 2016.
info@yogaleggs.com yogaleggs.com
LOOK AFTER
YOURSELF
THIS MONTH
PERK!ER QUINOA BARS &

SPROUTED BARS!
INPULSE ACTIVE
Delicious snacks packed with whole foods and

bursting with nutritious energy. Gluten and dairy
free; suitable for vegans. www.perkier.co.uk
Created for women in every stage of their

tness journey. Understated and cutting
edge, a pop of colour or ash of skin, we have
something for you! www.inpulseactive.com
NIYAMA - MADE IN GERMANY!
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Save 15% Use Code: WOMENS15HEALTH
Combining motivation, tness and fashion to

create unique fun-loving activewear for the
everyday athlete. 15% off - V3WH
www.V3Apparel.com
Laviai Nielsen
wears:
sports bra,
32
leggings,
47; both
Adidas
STOCKISTS
Look Fantastic
lookfantastic.com
Lorna Jane lornajane.com
Lucas Hugh lucashugh.com
Lululemon lululemon.co.uk
M
Marks & Spencer
marksandspencer.com
Matalan matalan.co.uk
Medica Forte
theperfectpeel.co.uk
Melissa Odabash
odabash.com
Monreal at Fashercise
Murad at John Lewis
N
Nars narscosmetics.co.uk
Natura Biss at Space NK
NeoStrata at Face the Future
Net-A-Porter netaporter.com
New Look newlook.com
Nike nike.com
P
Pauls Boutique
paulsboutique.com
Philip Kingsley
philipkingsley.co.uk
Philosophy at John Lewis
R
Rimmel London at Boots
RMK at Selfridges
Russell & Bromley
russellandbromley.co.uk
PHOTOGRAPHY: IAN HARRISON. STYLING: PAMELA HARRIS. HAIR & MAKE-UP:

GIA MILLS AT UNTITLED ARTISTS LONDON USING INIKA COSMETICS. STYLE
ASSISTANT: MERCEDES DINHAMGRANT
A
Active In Style
activeinstyle.co.uk
Adidas adidas.co.uk
Asics asics.co.uk
B
Ballet Beautiful
balletbeautiful.com
Bare Republic
at Big Green Smile
Big Green Smile
biggreensmile.com
Bjorn Borg bjornborg.com
Bkr at Selfridges
Bloch blochworld.com
Bodyism at Harrods
Bondi Sands at Boots
Boots boots.com
By Kilian bykilian.com
C
Calvin Klein
at Urban Outfitters
Calzedonia calzedonia.com
Charlotte Olympia x
Bodyism at Harrods
Clarins clarins.co.uk
Clinique at John Lewis
Cynthia Rowley
cynthiarowley.com
D
Dolce & Gabbana
at Harrods
E
Ellis Brigham
ellis-brigham.com
Erborian uk.erborian.com
Este Lauder
esteelauder.co.uk
F
Fabletics fabletics.co.uk
Face the Future
facethefuture.co.uk
Fashercise fashercise.co.uk
Feel Unique feelunique.com
Free People freepeople.com
Frends wearefrends.com
G
Gap gap.co.uk
Garmin garmin.com
Glide Soul glidesoul.com
Gym Luxe at Style PB
H
H&M hm.com
Harrods harrods.com
Heidi Klein heidiklein.com
Selfridges selfridges.com
Space NK spacenk.com
St Tropez at Look Fantastic
Style PB stylepb.com
Sweaty Betty
sweatybetty.com
I
Indeed Labs at Boots
Ivy Park ivypark.com
John Lewis johnlewis.com
Tezenis tezenis.com
Topshop topshop.com
Korres at Marks & Spencer
L
La Prairie laprairie.co.uk
La Roche-Posay
laroche-posay.co.uk
La Vie Boheme
laviebohemeyoga.com
Lancer Skincare at Space NK
Lanolips at Feel Unique
Little Ondine
littleondine.com
June 2016
Ultrasun ultrasun.co.uk
United Colors of Benetton
benetton.com
Urban Outfitters
urbanoutfitters.com
V
Varley varley.com
Victorias Secret
victoriassecret.com
Vita Liberata vitaliberata.com
143
JUNE 2016
Group Publishing Director

Alun Williams
Head of Marketing and Events Jane Shackleton
Sales Director Georgina Parrott
Brand Director Chloe Barrington
Account Manager Camilla Wood
Editor
Katie Mulloy
Creative Director
Nick Thackray
Deputy Editor
Jessica Salter
Group Creative Partnerships Director

Andrea Sullivan
Creative Partnerships Director
Morgan Harrison-Doyle
Workow Director
Terry Barbrook
Creative Partnerships Art Director Ben Briley

Creative Partnerships Designer
Aoife Kavanagh
Senior Project Manager Victoria Stephen
Regional Sales Director Keely McIntosh
Regional Ad Manager Clare Crookes
Advertising Enquiries 020 7339 4684
Production Manager Roger Bilsland
Product Development Manager Mark Peacock
Senior Marketing and Events Executive
Jessica Howley
PR Manager Ben Bolton
Managing Director, Brands Michael Rowley
Chief Financial Officer Claire Blunt
HR Director Surinder Simmons
Head of Newstrade Marketing Jennifer Smith
Circulation Manager Bianca Lloyd-Smith
Group Commercial Director Ella Dolphin
Head of Communications Lisa Quinn
Vice President, Strategy & Product
Management Lee Wilkinson
Chief Digital Officer Darren Goldsby
Circulation Director Reid Holland
Acting Managing Editor/

Picture Editor
Caz Conboy
WORDS
Features Editor
Lucy Farmer
Health & Beauty Editor

Amelia Jean Jones
Deputy Chief Sub-Editor

Agilene De Villa
Editorial Assistant
Lauren Clark
VISUALS
Contributing Art Director
Jessica Rose
Designer
George Hilton
FASHION
Acting Fashion Editor
Pamela Harris
Picture Assistant
Frankie Hill
Hearst Rodale Limited

Joint Board of Directors
DIGITAL
President and CEO,

Hearst Magazines International
Duncan Edwards
Chief Executive Officer,
Hearst Magazines UK
Anna Jones
Senior Vice President, International
Business Development and Partnerships,
Rodale International
Robert Novick
Executive Vice President, General Counsel,
Chief Administrative Officer
Paul McGinley
Assistant Digital Editor

Francesca Menato
Digital Editor
Amy Hopkinson
THE FACES FROM THE ISSUE
Rodale International
Rodale Inc, 33 East Minor Street, Emmaus,
Pennsylvania 18098, USA
PHOTOGRAPHY: REX FEATURES. * ROAR-FITNESS.COM
Executive Director, Business Development

and Global Licensing Kevin LaBonge
Director, Business Development and
Global Licensing Angela Kim
Director, Global Marketing Tara Swansen
International Finance Manager
Michele Mausser
Coordinator Shoi Greaves
The athlete
The chef
Tennis star Angelique Kerber

perfects our backhand on p133.
Russell James gives traditional summer

afternoon tea a raw makeover on p52.
Roar Fitness* founder Sarah Lindsay puts

Caroline Flack through her paces on p86.
What makes Wimbledon special:

It was where I made my debut on grass.
How to beat Serena: Before the
match, Ill visualise my win. Ive
defeated her before, so I know I can do it.
Favourite workout: At the gym,
I lift weights and spin to Beyonc.
Kitchen cupboard essentials:

Olive oil, macadamia oil and sesame
oil all organic and cold-pressed.
Five-minute meal: Tree nut cheese
salad, or avocado and raw sauerkraut.
Wellness secret: I swear by
a good nights sleep.
Health mantra: Lift yourself lean.

Fitness regime: Three times
a week Ill do 40-minute weights
and 30-minute cardio sessions.
Go-to dish: Dry-fried spinach and
garlic with kimchi and chimichurri
sauce served on top of steak.
Editorial Director, Rodale International

John Ville
Editorial Director, Mens Health and
Womens Health
Laura Ongaro
Deputy Editorial Director, Bicycling,
Prevention, Runners World and
International Branded Books
Veronika Taylor
Senior Content Manager
Karl Rozemeyer
Associate Editor
Samantha Quisgard
Production Assistant
Denise Weaver
The trainer
Womens Health is published in the UK by Hearst Rodale

Limited, a joint venture by Hearst Magazines UK, a wholly owned
subsidiary of The Hearst Corporation, and Rodale International,
adivision of Rodale Inc. Womens Health is a trademark of, and
is used under licence from, Rodale Inc. Hearst Rodale Ltd,
72 Broadwick Street, London W1F 9EP. Company number:
00519122. Editorial team tel: 020 7312 4157. Womens Health
(ISSN 2049-2243). Copyright 2014 . All rights reserved.
Womens Health is printed and bound by Southernprint Ltd.
17-21 Factory Road, Upton Ind. Estate, Poole, Dorset, BH16 5SN.
Distribution by Comag. Published 10 times a year. Conditions
apply. Womens Health does not consider unsolicited material
for publication and will not return it if submitted.
Hearst Magazines Environmental Statement All paper
used to make this magazine is from sustainable sources
in Scandinavia and we encourage our suppliers to join
an accredited green scheme. Magazines are now fully
recyclable. By recycling, you can reduce waste and add
tothe 5.5 million tonnes of paper recycled by the UK
paper industry each year. Before you recycle your
magazine, ensure you remove all plastic wrapping,
freegifts and samples. If you are unable to join a
recycling scheme, why not pass your magazine
on to alocal hospital or charity?
WITH THANKS TO
Managing Editor/Picture Editor: Emily Murphy Fashion Editor: Charlie Lambros Editor-At-Large: Victoria Pendleton
Beauty: Bobbi Brown Fitness: James Duigan Nutrition: Rosemary Ferguson
Co-conspirators: Sean Barnes-Murphy; Georgia Barrett; Meg Brazier; Michelle Corps; Rod Edwards; Rachel Kabelaar; Tilly Lawes; Julie Lee;
Dayna Palmer; Robyn Pierce; Tom Plumstead; Emma Pritchard; Amisha Surani
June 2016
145
J U N E
2 0 1 6
My week on a plate
Johanna Konta, 24, tennis player
TUE
WED
THU
FRI
SAT
SUN
7.30am
7.30am
7.30am
7.30am
7.30am
7.30am
7.30am
Porridge with
honey, banana
and blueberries
Omelette with
spinach and
asparagus
Fruit salad and

an omelette with
mushrooms
and pepper
Porridge with
honey and
blueberries; slice of
rye toast with ham
Omelette with
mushrooms
and pepper
Two soft-boiled
eggs and two
slices of rye toast
Fruit salad, one

hard-boiled egg,
one toasted
croissant
10am
10am
Coconut and oats

protein bar
Banana
10am
10am
Green smoothie
with kale, spinach,
celery and apple
Cashew and
date snack bar
12.30pm
Tuna salad, and a
bowl of steamed
brown rice
2pm
Banana
6.30pm
12.30pm
12.30pm
Grilled chicken
breast with
quinoa and salad
Chicken stir-fry
with steamed
brown rice
2pm
Greek yoghurt
with banana
and honey
6.30pm
Beef medallions,
boiled potatoes,
mushrooms
and salad
Pork medallions,
roast potatoes
and salad
I get my love of
clean eating from
my parents I was
the one at school
snacking on
carrot sticks, not
biscuits. Mum and
I make smoothies
from leftover fruit
and vegetables.
When Im training,
Im always hungry;
practice on court
can last up to
three hours and
thats on top of
the gym. I fuel up
with high-protein
foods like eggs
and yoghurt.
3pm
Green smoothie
with kale, spinach,
celery and apple
12.30pm
Tuna salad, and a
bowl of steamed
brown rice
10am
10am
Green smoothie
with kale, spinach,
celery and apple
Hummus with
pita bread
12.30pm
Teriyaki salmon
with steamed veg
10am
Banana
12.30pm
12.30pm
Chicken stir-fry
with steamed
brown rice
Tuna mayo
sandwich
on toasted
rye bread
2pm
2.30pm
3pm
Blueberry and
raspberry chia
pudding
Cashew and date

snack bar
Fruit salad with

Greek yoghurt
2pm
Mango chia
pudding
6.30pm
6.30pm
Grilled hake llet

with salad
Pizza with ham

and mushrooms,
and a salad
Beef medallions,
boiled potatoes,
mushrooms
and a salad
Garlic prawns
with gluten-free
pasta, salad, then
gelato for dessert
Roast chicken,
roast potatoes
and salad
I spend a lot of
time travelling for
tournaments and
often rely on
restaurants at
mealtimes. I like
to choose the
local dishes (rice
in China, seafood
in Australia).
The quality of food

I eat equals the
quality of energy
Im going to get
out which could
make or break a
match. Instead of
depriving myself,
Ieat everything
in moderation.
I have to drink
sports drinks to
replenish the salt
I lose through sweat.
Finding a natural
alternative is tough.
So with snacks,
Iensure I opt for
ones with the
fewest ingredients.
Gelato is a guilty
pleasure I cant
live without.
Especially if its
hazelnut, coffee
or tiramisu
avour. Gelato is
lower in calories,
fat and sugar
than ice cream.
Breakfast is my
favourite meal
of the day,
especially when
it includes fresh
fruit. Ive taken to
treating myself
to a croissant at
the weekend,
too.
6.30pm
6.30pm
6.30pm
THE EXPERT VERDICT

alternative to rye, she could try sourdough full of
gut-friendly bacteria. Its great that Johanna opts for
whole foods. Fish is excellent, but as Tuna can contain
high levels of mercury, she should alternate it with other
oily sh, such as salmon or mackerel. Serving them
WH nutritionist Eve Kalinik gives her verdict:

Eggs are an excellent breakfast and very nutritious,
but for some variation, Johanna could try protein
dense grains, such as quinoa or buckwheat akes
with nut butter, seeds and full-fat milk. And for an
146 |
June 2016
with steamed greens, rich in vitamins B and C and

magnesium (kale, broccoli, spinach), would be easier
on her digestive system than salads and help prevent
muscle fatigue. Instead of high-sugar snack bars, she
should have walnuts or almond butter on a banana.
AS TOLD TO EMMA PRITCHARD. PHOTOGR APHY: GET T Y IMAGES, AL AMY
MON

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124 THE BIG 30

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52 LET THEM EAT CAKE

Sushis had a makeover

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Athletes model the latest trends

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133 SUMMER, NAILED

SPFs with benefits

WORDS: EMMA PRITCHARD. PHOTOGRAPHY: DIMITRIS SKOULOS/FOLIO-ID; GETTY IMAGES; ALAMY

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Ive signed up for

Besides using pills and

has merit. According to

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SOURCE: JOURNAL OF HUMAN NUTRITION & DIETETICS

WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES

For some stealth calorie cutting,

The number of cups of water you should down

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WORDS: LAUREN CLARK. PHOTOGRAPHY: LUKE J ALBERT; GETTY IMAGES.

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little rich girl takes

Years of self-tan disasters taken their toll?

Blitz more fat without sweating any harder by eating