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A P R I L 2 0 1 4

THE BRIEF

17 Weight loss

Tuck into a 700-calorie breakfast and still lose weight? Don’t mind if we do!

19 Fitness

Found! The playlist that makes you fit

21 Health

Bin vitamin supplements and eat these three superfoods instead

23 Sex

Introducing: the Einstein orgasm

25 Beauty

The skincare upgrades you need now

27 Nutrition

Proof sugar is shortening your life

E AT S M A R T 35 Food cravings decoded Texture, not taste, is the real diet derailer – learn to beat temptation

39 Flat-belly meal plan

A whole day of waist-whittling dishes

40 On the sauce

10 delicious, cure-all pasta recipes

43 A better bite

Slice calories off your sandwich with these lighter lunch box ideas

YOUR BEST BODY 45 Hybrid workouts

Hot from NYC: one lightning-fast workout with double the rewards

49 Gym-class heroes Statement graphic leggings to power up your workout

50 A health injection

Celebrities swear by vitamin IV drips – but do they really work?

53 360° abs workout

Tone your tummy from all angles in just four key muscle-building moves

SEX & LOVE 55 Hotter sex tonight

If you’re not trying these smokin’ new moves, you’re missing out

59 Celebrity eye candy

We grill actor Luke Evans. Purely in the name of journalism, honest

61 Tinder surprise

Insider tips on scoring the best dates with the hottest app of the moment

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SLIM DOWN 63 Think before you eat Is your phone making you fat?

67 Supporting act

Target deep core muscles for flat abs

69 Cover star diet tricks What WH cover girls really eat

71 Lifestyle overhaul

One reader’s 6-stone weight loss

Heidi’s fitness secrets

Beautyboosting foods

Read this before you scoff that

The WH The future ultimate of good tech list health?

Supermodel Heidi Klum reveals the six gym-free moves that scored her a Victoria’s Secret body. PAGE 28

You are what you eat, so be beautiful with this expert, 24-hour skin- and hair-loving meal plan. PAGE 110

Discover the zero-effort mind trick that will make you slimmer and happier. Genius. PAGE 63

The nextWe investigate generation the science smartphone, behind the the Star Trek latest health food scanner trend to sweep and the robot celeb-land vacuum – you’ll – vitamin want them all. injections. PAGE 127 PAGE 50

BEAUTY & STYLE LAB 73 Get the blues...

Our injeanious denim special

85 Different strokes

Brush up on your make-up skills

86 Morning glory

Cheat your way to looking rested

F E AT U R E S 28 Guten tag, Heidi

The German beauty shares her meals, moves and motivation

90 Fitness model secrets

Let the pros show you how it’s done

98 Theriseofhealthtourism WH finds out why more people are having major operations abroad

102 Get strong, not skinny

Time to get over your fear of weights

110 Feed your face

These five dishes don’t just taste good, they make you look good, too

116 Uplifting stuff

Your anti-ageing mission should you choose to accept it: defy gravity

120 Let’s get physical

Great sex starts in the gym (yes, really)

LIFE SKILLS 127 WH hi-tech heroes

Our annual edit of the slickest gizmos

133 Flower power

One reader’s career-change story

REGULARS 9 Editor’s letter 11 Ask WH 135 The WH team 137 Stockists 138 My life on a plate

womenshealthmag.co.uk

Let’s talk Your skin’s about sex... worst in the gym enemy Why getting sweaty on the treadmill will lead to an even steamier one-on-one session in the bedroom. PAGE 120

Spring denim updates

Make breakfast a feast

Focus on your core values

Gravity Flare it out, Yep, you read Sculpting a wants to drag double it up, it right – 700 tight, flat core your face button it down; cals. Here’s the is all about southwards. find the hottest ultimate proof targeting the Learn to stop new ways to that breakfast right muscles. the sag and do denim, really is the These killer look younger whatever best meal of moves do for longer. your shape. the day. just that. PAGE 116 PAGE 73 PAGE 17 PAGE 67

Cover photography: Rankin. Fashion Director: Jacqueline Azria. Hair: Wendy Iles/Artlist. Make-up: Linda Hay/The Wall Group. Manicure: Tom Bachik for L’Oréal. Main cover: Heidi wears: top, Heidi Klum for New Balance; skirt, d.Ra. Subscription cover: Heidi wears: tank, sports bra, leggings and shoes, all Heidi Klum for New Balance

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TM & © Baare Esc sccent en ual u s Beau ua Beauty, ty,, In Inc. c All ri right g s rese s rvvve se ved ed. d. *On O e bare reeMin M neera err ls Fou Founda daatio i n samp ample le per customer. Foun oundat dattion ssaampppl plee type y aannd shad hade de bas ase sed oonn avai availab labili ility ty whi w le stocks last. Li Limit mited ed tim timee offeer ends 300 Aprilil 20 2014. 14. Viisit ww www.b w.bare w.b areMinnera e ls. ls co.uk uk to find your nearest store

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Foreword thinking A P R I L

A friend of mine is running her first marathon. She’s wanted to do it forever, but injury, insufcient training (and once, sheer fear), stopped her. This year, it’s diferent – she’s running it for charity, so she has to do it. There’s no greater motivating factor for reaching a personal goal. It’s called philanthropic fitness, and here at WH, we want to encourage everyone to do it. Our sister mag, Women’s Health USA, has its annual RUN 10 FEED 10, where running just 10K will feed 10 local families (they’ve provided more than one million meals and counting). Now we’re joining in. If you’re familiar with our brilliant site, womenshealthmag. co.uk (and if not, head there now), you’ll know every 21 days, one WH stafer takes on a #WH21daychallenge. Studies show that’s how long it takes to form a habit, so, as ever, we tried it out. Turns out it works. From 31 March to 4 April, the WH team is starting a 21-day charity yoga challenge to raise money and awareness for Aveda Earth Month, and to help celebrate, we’d love you to join us (see right) to bust stress and raise money for a good cause. Speaking of fitness, I’m delighted to announce the inaugural Women’s Health The Body competition. We’re looking for the UK’s most inspirational body to star on a WH cover and in our fitness shoots. If you think you have what it takes, turn to page 96, or visit Women’s Health at the Be:Fit event at Old Billingsgate Market in London (28 to 30 March, befitlondon.com). See you there.

2 0 1 4

TAKE THE #WH21DAYCHALLENGE Women’s Health is teaming up with Aveda for a #WH21daychallenge in aid of WaterAid UK to mark Aveda Earth Month, a charity initiative started in 1999 to raise awareness and funds for small global communities who don’t have access to clean water. Come and meet the team and do an hour of morning yoga to get you on your way, from 31 March to 4 April.

PHOTOGR APHY: BOOTH NATION, MUNETAK A TOKUYAMA

COME AND JOIN W H A N D AV E DA !

Farrah Storr / Editor

Follow me on Twitter @Ed_WomensHealth

Shameless brag!

As well as being the office joker (and hoarder), WH’s Amelia Jean Jones isn’t too bad at writing either. That’s why her story, Is This The World’s Best Anti-Ageing Cream?, (July/ Aug 2013), nabbed her the Johnson & Johnson Award for Best New Beauty Journalist. Read the winning story by visiting bit.ly/AmeliaAward.

womenshealthmag.co.uk

Sessions are from 8 to 9am every weekday at the Aveda Lifestyle Salon in Covent Garden, with WH contributor and yoga expert Nahid De Belgeonne from Good Vibes Fitness. You’ll also get a goody bag to help you stay stressfree for the rest of your day. If you need extra incentive, think about this: just £16 (yes, how much you spend on coffee a week) gives one person in Madagascar clean water for a year. Places are limited, so if you’re interested, email womenshealth@womenshealthmag.co.uk. Hurry!

PS If you can’t join us, show

your support by buying an Aveda Light The Way Candle, £16, 100% of which goes to the Global Greengrants Fund, to help environmental groups.

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Ask Women’s Health • YOU HAVE QUESTIONS?

WORDS: FR ANCES YOUNG . PHOTOGR APHY: STEPHEN LEE, GET T Y IMAGES, PETER YANG . SWEETLEAF STEVIA (£ 11.99, HEALTHYSUPPLIES.CO.UK)

WE HAVE ANSWERS!

SEND YOUR QUESTIONS to us at womenshealth@ womenshealthmag.co.uk.

womenshealthmag.co.uk


Ask Women’s Health • YOU HAVE QUESTIONS? WE HAVE ANSWERS!

Does drinking alcohol kill off brain cells?

> Carole, Glasgow Morning-after paranoia hit? “The alcohol in the brain of even a very drunk person isn’t close to the levels needed to kill living cells,” says Stephen Braun, author of Buzz: The Science Of Alcohol booze is a “dirty bomb”, he adds. It dulls thinking, blocks memory formation and reduces muscle control. Avoid shots and fizz, as bubbles force more alcohol into your bloodstream. Red wine is your best bet due to the high antioxidant content. Cheers.

Q

Q

Spinning classes are beefing up my thighs – help!

I grind my teeth in my sleep. How can I stop?

> Julie, Maidstone Bruxism ruining your gnashers? (Who knew teeth grinding had a name?) Studies show it can afect people with sleep disorders, smokers and booze drinkers, but stress causes 70% of cases. “Patients complain of sensitivity, loss of tooth height and chipping,” says orthodontist Dr Simon Ash. It’s tricky to stop something you do in your sleep, but see your dentist about jaw realignment or a mouthguard. And check your position – a recent study found sleeping on your side causes less ‘stage 2’ sleep, when most bruxism occurs. Nighty night.

Q

Can eating nuts really help me lose weight?

> Mary, Whitley Bay Nutritionists, PTs and the slimmest person in the ofce think so. But since almonds (one of the lowest-calorie nuts) pack 250 cals per handful, can this be right? Apparently so, as they’re chock-a-block with protein and fibre so just a small amount can keep you full. In fact, a recent study found that people who ate

snack, and none of them gained weight. Plus research shows that as much as 20% of the fat in nuts never gets absorbed by the body. Nutritionist Martin MacDonald reckons 20 almonds per day should do the trick. Or switch snacks – nibbling in-shell pistachios was found to reduce the amount you eat by 40%. That’s just nuts.

indoor cycling instructor Kate Hickl. “Engage your abs and lift your knees into your chest to really activate the hamstrings and glutes.” It also helps to do other workouts, such as yoga or Pilates. “Cross training is key for preventing bulky thighs, injury and imbalances,” says Hickl. So now you know.

The FACE-OFF GREEN JUICE VS GREEN POWDER

Should you chop and blitz your way to health, or just add water?

JUICE

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POWDER

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AND THE WINNER IS... GREEN JUICE

Juice is a faf to make, which is why green powders (dehydrated veg to which you add water) are so popular. They are lower in calories (about 30 compared with 200), but often have less fibre and added filling agents. (To avoid additives, dietitian Amy Shapiro suggests Amazing Grass Green Superfood.) Fresh juices are still the best way to pack in nutrients, though (try a 4:1 ratio of veg to fruit to keep sugar low), but add a little powder as well and everyone’s a winner.

womenshealthmag.co.uk

FOR MORE INFORMATION ON MARTIN MACDONALD, VISIT MARTIN-MACDONALD.COM. BUZZ: THE SCIENCE AND LORE OF ALCOHOL AND CAFFEINE (£23. 27, PENGUIN BOOKS). FOR MORE INFORMATION ON DR SIMON ASH, VISIT SOMNOWELL.COM. AMAZING GREEN GR ASS SUPERFOOD (£22. 59, AMAZON.CO.UK)

Q


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N E W S W E I G H T

L O S S

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F I T N E S S

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Y O U H E A L T H

C A N /

S E X

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N U T R I T I O N

WORDS: AMELIA JEAN JONES . PHOTOGR APHY: 727INC .COM/FOLIO-ID

IT’S WORTH THE WEIGHT Exercising in the evening is better for your ticker than sweating it out in the morning, new research shows. In a study, people who regularly worked out after 6pm were 19% less likely to develop heart disease than pre-8am exercisers. One theory is blood vessels don’t respond well to morning changes in blood flow. Aim for four evening workouts weekly – the frequency with the most benefits – and do weights, as research shows your strength peaks between 5 and 7pm. Just don’t ruin it with fish and chips for dinner. SOURCES: INTERNATIONAL JOURNAL OF SPORT NUTRITION AND EXERCISE METABOLISM, CHRONOBIOLOGY INTERNATIONAL

Who knew Laser Quest did workouts?

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THE BR IEF

WEIGHT LOSS

APRIL 2014

DON’T SHOP TILL YOU DROP

WORDS: AMELIA JEAN JONES . PHOTOGR APHY: GET T Y IMAGES. IMAGING BY PREMEDIA

We know it’s a bad idea to head to Tesco on an empty stomach, but researchers in Sweden say you should skip it when you’re tired, too. In a study, sleep-deprived participants bought on average 1,319 more calories worth of food than well-rested people. This is because tiredness causes a surge in the appetite-revving hormone ghrelin, says study author Dr Christian Benedict. Ghrelin is secreted on a fourhour schedule, so if you’re yawning, do your weekly shop an hour after eating – before ghrelin levels soar again and a family pack of Kettle Chips accidentally finds its way into your basket.

Breakfast dodgers beware: a recent study published in the journal Obesity revealed that women who ate a 700-calorie breakfast and 200-calorie dinner lost more than twice as much weight over 12 weeks than those whose meal sizes were reversed. Your body clock is linked to hormone dips that rev up your metabolism in the morning and make it sluggish at night, explains study author Dr Daniela Jakubowicz. We rustled up some examples of what these meals should look like:

16 womenshealthmag.co.uk

MENU 700-CAL BREKKIE ◆ 2 large eggs with ½ avocado on 2 slices wholegrain toast, plus berry and peach smoothie ◆ Wholegrain pancakes with berry cream syrup, a banana and ginger smoothie and a Starbucks venti whole milk cappuccino 200-CAL DINNER ◆ King prawn and pak choi broth ◆ Tuna with a carrot and ginger salad and ½ slice rye bread ◆ Turkey, green beans, broccoli and baby corn stir-fry with 30g brown rice

THE PERCENTAGE FEWER CALORIES PEOPLE ESTIMATED A CAKE CONTAINED WHEN IT HAD STRAWBERRIES AS A TOPPING. PSYCHOLOGISTS CALL IT THE ‘HALO EFFECT’ – WE CALL IT ‘WISHFUL THINKING’. TRY GETTING YOUR FIVE A DAY INSIDE THE CAKE INSTEAD. SUBSTITUTING HALF OF THE FAT FOR PURÉED BEETROOT IS A NATURALLY SWEET WAY TO SHAVE OFF UP TO 800 CALORIES AND ADD A HEALTHY DOSE OF FIBRE TO THE MIX. SO YOU REALLY CAN HAVE YOUR CAKE AND EAT IT. SOURCE: JOURNAL OF CONSUMER PSYCHOLOGY

MIND GAMES Cravings ruining your diet? Try testing your brain power, says new research from Leiden University in the Netherlands. It reports that computer-based memory challenges could help you ditch the junk. Participants in the study who did challenging quizzes were less likely to crave unhealthy food than those who took easier tests – plus they also opted for lower-calorie snacks. “An intellectually challenging distraction can cut of desire before it gains control over behaviour,” says study author Dr Lotte van Dillen. So when temptation bites, don’t reach for the pack of Doritos. Instead, play some brain games on lumosity.com, a website based on neuroplasticity, the idea that the brain can change if it’s given the right kinds of challenges. Beats Angry Birds.

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THE BR IEF

FITNESS

APRIL 2014

BEAT IT

The right tunes can make your workout feel less strenuous, according to a new study in the Medicine & Science In Sports & Exercise. Gym bunnies pedalling at the same speed as the tune’s beat reported less discomfort – probably because focusing on keeping time with the song kept their minds of any pain, says study author Dr Harry Lim. The guys at Monster have your music sorted with their wire-free DNA On-Ear Headphones (£169.95, currys. co.uk), while we have your playlist. Take it to the gym and, unlike your dad, stay in time.

This Justin Beaver is otter rubbish

WORDS: AMELIA JEAN JONES . PHOTOGR APHY: GET T Y IMAGES. *SOURCES: EUROPEAN JOURNAL OF APPLIED PHYSIOLOGY

PLAYLIST

Happy Pharrell Williams (warm-up jog) Waiting All Night Rudimental (HIIT) Turn Back Time Sub Focus (cardio) Not Giving In Rudimental (cardio peak) Love Me Again John Newman (strength)

WH DICTIONARY

DRESS THE PART, RAISE YOUR GAME If you’re running low on gymspiration, check your outfit. Researchers found by simply putting on exercise gear, you’re more likely to get into the right frame of mind to exercise and make your workout more efective. Studies found athletes wearing red won significantly more races than their blue-wearing opponents. If red isn’t your colour, try hot pink with these Adidas Mi Springblade trainers (£145, adidas.co.uk). These space-age treads are fitted with polymer blades that act like springs, giving you extra power with each step. Tigger would approve. The Techfit upper forms a flexible second skin

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A heel grip means you’re safe, stable and ready to run

THE NUMBER OF SECONDS YOU SHOULD PANT (YES, LIKE A DOG) BETWEEN TRAINING INTERVALS TO PERFORM BETTER. A RECENT STUDY REVEALED ONE BREATH A SECOND SPEEDS RECOVERY FROM LUNG-BUSTING EXERTION. THE INCREASED PACE ALSO RAISES YOUR BLOOD’S PH, NIXING LACTIC ACID AND NEXT-DAY SORENESS. CLEVER DOGGY. SOURCE: JOURNAL OF STRENGTH AND CONDITIONING

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*PG tips Decaf contains only 0.2% caffeine


THE BR IEF

HEALTH

APRIL 2014

How’s about them apples?

BUMP OFF BAD BACTERIA It might feel more ‘Boyz N Da Hood’ than ‘business meeting’, but a recent study into bacterial transmission in the Journal Of Hospital Infection (sounds like a riveting read) showed shaking hands exposes three times as much skin to bacteria as a fist bump. What’s more, a handshake means the skin is in contact 2.7 times longer, giving more time for contamination. Here are a few other places microbes lurk – and how to dodge them: IN YOUR BATHROOM

Your toothbrush not only gets all germs from your mouth, it also absorbs airborne toilet bacteria. Pop it in your dishwasher’s sanitising cycle to nix those nasties. HOW OFTEN: Once a week

IN YOUR LIVING ROOM

Remote controls are a bacteria breeding ground, especially if you snack on the sofa. Use a (new and dry) toothbrush to clear debris, and clean with an antibacterial wipe. HOW OFTEN: Once a week

IN YOUR HANDBAG:

WORDS: AMELIA JEAN JONES. PHOTOGRAPHY: GETT Y IMAGES. *EVEN IF YOU’RE ANGRIER THAN GREGG WALLACE IN A SALAD BAR, DO NOT EXCEED 400MG PER DAY

Your beloved Mulberry may be hiding more bacteria than a toilet seat. Keep anything moist like fruit or a brolly in plastic bags. If the bag’s dry, bacteria can’t grow. HOW OFTEN: All the time

CALM DOWN WITH ASPIRIN If your fuse is shorter than Gordon Ramsay’s on a bad day, then popping an aspirin might help you stay Zen. University of Chicago scientists found that people diagnosed with intermittent explosive disorder or ‘anger syndrome’ had higher inflammation in their blood than those with average tempers. Just 300mg aspirin* – the standard dose – should reduce inflammation and calm you down in as little as 12 minutes. Aah, that’s better.

womenshealthmag.co.uk

SKIP THE VITS It might be time to ditch those mulitvitamins you’ve been necking like Smarties. At least according to a recent study in the Annals Of Internal Medicine, which found no evidence that supplements benefit your health. In fact, high doses of some – betacarotene and vitamins E and A – can even be harmful. Instead, get it all from food. See below to find out what your RDAs look like. You’ll save a fortune at Holland & Barrett.

VITAMIN A

VITAMIN C

VITAMIN E

100g raw carrot

100g strawberries

150g raw spinach

THE PERCENTAGE BY WHICH YOUR RISK OF THROAT CANCER INCREASES IF YOU GET FREQUENT HEARTBURN. BUT DONÕT WORRY Ð OVER-THE-COUNTER ANTACIDS NEUTRALISE YOUR STOMACH ACIDÕS PH TO PREVENT CANCER-CAUSING CELLULAR DAMAGE. FOR A NATURAL ALTERNATIVE, TRY ONE TEASPOON OF BAKING SODA IN A GLASS OF WATER. GIVING LAST NIGHTÕS LEFTOVER CHILLI A MISS WOULDNÕT HURT EITHER.

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SOURCE: CANCER EPIDEMIOLOGY BIOMARKERS

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SE X

THE BR IEF

APRIL 2014

A HAPPY ENDING FOR YOUR BRAIN

WORDS: AMELIA JEAN JONES . PHOTOGR APHY: GET T Y IMAGES. *DR JOHN MEDINA , SEAT TLE PACIFIC UNIVERSIT Y

Turns out orgasms could do as much for your brain as a crossword. Rutgers University scientists in the US studied MRI scans of women as they orgasmed and found that it boosted their overall brain activity – in the same way as doing a crossword (only a lot more fun). Study author Dr Barry Komisaruk explains: “Orgasms increase the blood flow, and hence nutrient delivery and oxygenation to the brain.” Like the word game, studies suggest scheduling four orgasms a week should reap you those brain benefits. That, we can do. The Times’ Cryptic on the other hand...

7

THE NUMBER OF HOURS’ SLEEP YOU NEED PER NIGHT TO BOOST YOUR CHANCES OF CONCEIVING, NEW RESEARCH SAYS. THIS IS BECAUSE THE AMOUNT OF SHUT-EYE WE GET AFFECTS FERTILITY HORMONE LEVELS. FOR MAXIMUM BENEFITS, YOU SHOULD AIM TO GO TO BED AND WAKE UP AT THE SAME TIME EACH DAY, AND DON’T STAY UP TOO LATE – EXPERTS SAY AN HOUR’S SLEEP BEFORE 12 IS WORTH TWO HOURS AFTER. EARLY BIRDS CATCH THE SPERM. SOURCE: INJE UNIVERSITY, SOUTH KOREA

THE UNUSUAL (DATING) SUSPECTS Richard Branson’s out of luck: when University of Michigan researchers asked 300 people to rate dating profiles that included spending habits, frugal folk of both sexes were deemed more attractive than big spenders. Here are a few other surprising male traits that click your mouse:

ATTRACTED TO: FUNNY GUYS

WHY: You’re not ready to settle down. A study found women perceive attractive men as funnier, and in turn, funny guys are seen as better fling material. Shallow, us?

womenshealthmag.co.uk

ATTRACTED TO: ANDROGYNY

WHY: The Pill draws you to eUeminate men by suppressing hormones that make you lust after ‘manly’ guys. Also known as the ‘Eddie Izzard Phenomenon’.

ATTRACTED TO: MEAN AND MOODY

WHY: Recent research has revealed women prefer men who look proud and moody to smiling, happy guys. The HoU: we’re not looking at you.

Who are you calling an airhead?

SALE

CRAZY, STUPID LOVE

Love may be blunting your IQ. A study in Motivation And Emotion found smitten people did worse in timed sorting tasks than less loved-up participants. Don’t be labelled the ofce dunce – changes such as moving desks or swapping your PC for pen and paper could nix the efects. That’s because doing new things triggers a dopamine surge that can result in increased cognitive function*. Clever that.

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BEAUTY

THE BR IEF

11

WORDS: ANITA BHAGWANDAS . PHOTOGR APHY: LISA GEE AT WEARESTUDIO33.COM, GET T Y IMAGES

THE NUMBER OF YEARS THE AVERAGE WOMAN KEEPS HER MAKE-UP ‘LOOK’ (HELLO, JOAN COLLINS). TO GET OUT OF THAT RUT, GO ONE SHADE BRIGHTER THAN YOUR CURRENT LIPSTICK AND WEAR IT IN THIS SEASON’S ULTRA-MATTE FINISH, AS SEEN AT BURBERRY. WORK IT.

APRIL 2014

TIP:

RETHINK YOUR SKINCARE ROUTINE

Bodycare has seriously upped its game this year, and as spring heralds all the hottest new beauty launches, now’s the time to invest. But what does your skin really need? Use our Give Us A Clue-inspired guide to find out

BUY THIS, DITCH THAT

Trade one naughty little health habit for one big beauty reward. We’re in. B U Y T H I S , DI T C H T H AT

Terry de Gunzburg Bleu Paradis EDT (£105)

womenshealthmag.co.uk

Two nights out per month (£50 per night )

SOUNDS LIKE: NEWSPAPER

WHY: If the skin on your arm makes a soft raspy noise when you rub it, it’s dehydrated. A blend of nourishing seed and nut oils will sort that problem by locking in moisture. TRY: Aesop Geranium Leaf Hydrating Body Treatment (£23) twice a day. Leave it to sink in for a few minutes and then pat of any staininducing excess. Done.

FEELS LIKE: MARSHMALLOW FLUMPS

LOOKS LIKE: A WAXY APPLE

WHY: Your skin is soft and springy to the touch, a sure sign it’s happy, healthy and hydrated. Great news! You don’t need to do a great deal really (besides show it oY more). Lucky you. TRY: Neom Luxury Organics Inspiration Body Cream (£21). Its acai extract adds a potent hit of damage-fighting antioxidants to your routine, making your skin extra glowy.

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WHY: Uh oh! Your skin is over-moisturised, probably feels tacky and you’re at risk of blocked pores. You need a light moisturiser with antioxidants to quell any blemishes before they erupt. TRY: Mio The A Cream (£25) with flavonoid-rich blueberry oil (that’s the antioxidant bit sorted). It sinks into the skin in just three seconds. Yes, we timed it – we’re cool like that.

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THE BR IEF

APRIL 2014

WORDS: AMELIA JEAN JONES . PHOTOGR APHY: GET T Y IMAGES. *SOURCE: JOURNAL OF AGRICULTURAL AND FOOD CHEMISTRY. COTSWOLD CAROB POWDER (£ 1. 85, HEALTHYSUPPLIES.CO.UK)

SCALE BACK ON SUGAR Sour news for your sweet tooth: a University of Utah study found female mice fed on a diet of 25% extra sugar had just half the life expectancy of those who ate normally. This is the equivalent of a healthy human diet plus three fizzy drinks – an amount considered safe for us. Yikes. Experts recommend limiting added sugar to six teaspoons (30g) a day. Sounds easy, but beware hidden sugar bombs. We size up the sickly ofenders: EAT THIS, NOT TH AT

E

EAT THIS, NOT TH AT 70ft – 21m

Coyo Coconut Milk Yoghurt

Onken Fat Free Vanilla Biopot Yoghurt

Rude Health Spiced Apple Granola

Dorset Cereals Berries & Cherries

2g sugar per 125g pot

18.1g sugar per 150g serving

6g sugar per 40g serving

15.8g sugar per 40g serving

10:30 am

AT

60ft – 18m

SAGE

50ft – 15m

THE BEST TIME FOR A CAFFEINE HIT, ACCORDING TO NEUROSCIENTISTS. HIGH CORTISOL LEVELS IMMEDIATELY AFTER YOU WAKE UP MEAN COFFEE WILL LEAVE YOU FEELING AS WIRED AS R2-D2 ON ACID IF YOU HAVE IT TOO EARLY. STUDIES SUGGEST 250ML – A STARBUCKS SHORT – AN HOUR OR MORE LATER WILL GIVE YOU A GENTLER BOOST. RISE AND SHINE.

SEE

40ft – 12m 30ft – 9m

CLEARER You may only use them to give a kick to your focaccia, but a compound found in rosemary and sage could also keep your peepers healthy. Carnosic acid protects brain cells from free radicals, thought to be a major cause of macular degeneration (an eye disease causing vision loss). Try this tea once a day: fresh ginger, 1 tsp each fresh rosemary and sage, ½ tsp honey and ¼ cinnamon stick in boiling water. Drink up.

SOURCE: UNIFORMED SERVICES UNIVERSITY OF THE HEALTH SCIENCES, MARYLAND, US

WH DICTIONARY

SOURCE: INVESTIGATIVE OPHTHALMOLOGY & VISUAL SCIENCE

womenshealthmag.co.uk

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Wo r d s C H R I S T I N E L E N NO N Photography R A NKIN

The best thing to come out of Germany since Birkenstock sandals, Heidi Klum is a living, breathing, modern superwoman. We just had to ask: how does she do it?

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womenshealthmag.co.uk


Heidi K LUM


here’s a woman pacing through Milk photographic studios in LA, chatting on her phone while a crew buzzes around her. Her hair is damp and scraped up into a bun and she wears faded jeans with a mannish sweatshirt. She looks like one of the many studio assistants, albeit an incredibly beautiful one. It isn’t until she pulls of her sunglasses and steps forward to greet her hair and make-up team with a warm, Germanaccented “good morning”, that it becomes dazzlingly clear: this is Heidi Klum.

T

Of all the models to have found success of the catwalk, perhaps 40-year-old Klum has done it most seamlessly and spectacularly. She’s estimated to be worth £42million – not bad for a girl from Bergisch Gladbach in Germany who started out winning a modelling contest aged 19. But make no mistake – those millions were hard earned. A former Sports Illustrated cover star, as well as one of the best-known Victoria’s Secret models (she wore those wings for 13 long years), Klum is now executive producer and presenter of Project Runway. She’s also on her ninth series of Germany’s Next Top Model and joined the judging panel of America’s Got Talent in 2013, as well as designing clothing for Babies R Us and New Balance. Add in she’s a mum of four and an author and artist, and you wonder where she finds the time. Then, of course, there’s that body. We begged for her secrets. Thankfully, she obliged.

A vegetable- and fruit-packed breakfast guarantees Klum gets her fix of vitamins and fibre before her day gets too hectic. “One thing [the kids and I] do every morning is have a smoothie,” she says. She keeps cut-up produce in the fridge ready for when she gets up at 6am, so there are no excuses to skip it.

Klum’s lifestyle means lunches are often eaten on a TV set, and the catering table can be a minefield of empty carbs. “There’s pasta, bread, chicken, fish and vegetables,” she says. “I’ll eat everything but the pasta and bread. Do I want pasta? I do. I choose not to eat it.” But even a supermodel makes exceptions, and when Klum splurges, she makes sure it’s worth it. “[I was] out for dinner recently, and tru[es are in season. I had to have the tru[e pizza and the tru[e pasta. So it’s not like I don’t [indulge], just not all the time.”

When you have four kids and a bajillion things on your to-do list, you can’t get too fancy with food. So each week, Klum whips up a pot of soup and gets her children involved peeling and chopping. “They see what goes into it,” she says. “Someone doesn’t just drop it of in a [delivery] bag.” Klum’s diet wasn’t always so virtuous, and growing up, she ate very diferently. “My mom fries everything and drenches it in cream sauce,” she says. “Any time she comes

Now on her third judging gig on America’s Got Talent, Heidi has learned how to deliver bad news. Remember her tips the next time you have to dish out criticism

A

B

ALWAYS BE HONEST, BUT DO IT GENTLY In 10 years of TV show judging, Heidi has often had to let struggling contestants down gently. “I don’t ever want to let people of the stage feeling bad about themselves,” she says. “But at the same time, if someone doesn’t have talent in my eyes, I just can’t lie to them.”

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EXPLAIN HOW THEY COULD BE BETTER Giving people concrete examples of how their work could improve keeps criticism from getting too personal, says Heidi. So if she’s talking to a singer on America’s Got Talent, she might say that the performer two acts before made her react with “more emotion so they were stronger”.

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April 2014

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C

END ON A POSITIVE STATEMENT Heidi says her kinder comments to the contestants on Project Runway were often the first cuts made in the editing room, because they didn’t make good TV. But if she says something negative, she always balances it with a more positive comment to dull the sting.

to visit, it’s like – boom! [I gain] two pounds.” But when Klum began modelling, she paid more attention to how food made her look and feel. “I had to learn that if I got bad skin from eating too much candy, I had to find a way to fix that. Girls whose livelihoods don’t depend on that might not be so motivated.”

Klum worked out with New York-based trainer David Kirsch for years (he helped whip her back into supermodel shape after she gave birth to each of her children), but she no longer sticks to a structured plan. “I have a treadmill that’s really great, but it sits there unused. I don’t have time for it.” To fit workouts into her schedule, she makes family time double up as exercise, going on bike rides with her kids along the beachfront and jumping around with them on a trampoline. Klum admits that as she’s grown older, she has had to pay more attention to the balance


Heidi K LUM


Klum’s zero-excuses attitude as a TV talent show judge also applies to her personal life. “I’m a no-nonsense person. I just get on with it, even when I’m tired,” she says, admitting she relies on Starbucks runs to keep up her energy. “I’m not a pill taker,” she adds. “Even when I have a headache, I’m someone who waits it out.”

Klum credits her childhood in Germany, where people tend to be comfortable with their bodies, for her positive selfimage, and she maintains a healthy attitude towards ageing. “I’ve always felt great about my body,” she says. “I’ve always been very confident. I wouldn’t go to the gym in a sports bra and little shorts – everything’s jiggling around – but then I didn’t do that [when I was younger], either.” Having worked on TV sets

With her jam-packed schedule, it’s no wonder Klum doesn’t have time for the gym. Her trainer, David Kirsch, shares the on-the-go moves that keep her supermodel-fit in the great outdoors 32 |

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during three of her four pregnancies, Klum is used to changes in her body attracting public Project Runway, it felt like most of the time I was pregnant or breastfeeding,” she says. “It was funny for everybody, especially Michael Kors. He’d tell me, ‘You’ve got to pump,’ because I’d go whoop!” she says, gesturing to demonstrate her breasts’ burgeoning size. “He’d say, ‘The stuf I learn on this set is crazy!’”

Forget the stern German stereotype – Klum has an infectious sense of humour. She famously taught Bradley Cooper to yodel on The Tonight Show With Jay Leno and pokes fun at her 2013 Emmy speech (she and cohost Tim Gunn won an award for Project Runway). “By the time we got onstage [to accept our Emmy], I was a little tipsy. We had presented [an award] at the start and then had a three-hour break before our category came up. Tim said, ‘Let’s go for champagne.’ We had two apiece, but it doesn’t take much for me. I don’t even know what we said,” she laughs, as if she’s just a regular working mum letting her hair down on rare night out. And that is why she’s such a success.

FOR: A TAUT STOMACH DO: PARK BENCH PLANKS Assume the push-up position with your palms on the bench and the balls of your feet on the ground. Extend your legs so your body forms a diagonal line from your heels to your head. Hold the position for 15 seconds. Oof, that’s not as simple as it sounds, is it?

FOR: TIGHT GLUTES DO: PAVEMENT JUMP SQUATS Squat down, making sure your knees stay in line with your toes. Spring up, thrusting your arms overhead, tap your heels together and then land with your feet apart on the path, on your heels, rolling forward on to your toes. Do 15 reps. Expect some stares.

womenshealthmag.co.uk

ADDITIONAL WORDS: AMELIA JEAN JONES . ILLUSTR ATIONS: LIZZ Y THOMAS.COM. FASHION DIREC TOR: JACQUELINE AZRIA . HAIR: WENDY ILES/ARTLIST. MAKE-UP: LINDA HAY/ THE WALL GROUP. MANICURE: TOM BACHIK FOR L’ORÉAL PARIS/CLOUTIER REMIX . HEIDI WEARS: FIRST PAGE: TANK , HEIDI KLUM FOR NEW BAL ANCE; NECKL ACE, GOLD & GR AY. SECOND PAGE: TANK , SPORTS BR A , LEGGINGS AND SHOES, ALL HEIDI KLUM FOR NEW BAL ANCE

of diet and exercise. “Your metabolism definitely changes when you turn 40,” she says. “I always thought, ‘That’s not going to happen to me.’ But it is happening to me. If I indulge more, I have to exercise more. I’ve figured out what works for me.”


Heidi K LUM

1

*

BREAKFAST: 3 organic scrambled egg whites with spinach, peppers, spring onion and parsley, plus a bowl of fresh fruit LUNCH: 170g turkey with 90g rice or 170g quinoa and stir-fried veg DINNER: 170g salmon with lemon and garlic and mixed-leaf salad with broccoli, cucumber and 1 tbsp olive oil DESSERT (any night): Yoghurt, fresh sorbet, or 2 pieces 70% cocoa chocolate

* * *

*

We’ve tracked down Heidi’s five-day healthy eating plan from her nutritionist, Oz Garcia. And yes, there’s chocolate in it...

BREAKFAST: 3 organic scrambled egg whites with spinach, green pepper, spring onion, parsley and feta or mozzarella LUNCH: 170g grilled tuna with 90g brown rice and roasted veg DINNER: 170g chicken grilled in lime juice and parsley with rocket salad dressed with ½ tbsp olive oil

* *

*

tomatoes, plus mixed baby green salad dressed with ½ tbsp olive oil

*

BREAKFAST: Superfood smoothie made with blueberries, chia, maca or acai powder and whey protein LUNCH: 170g chicken stir-fried with mixed vegetables, 90g basmati rice and mixed-leaf salad dressed with ½ tbsp olive oil DINNER: Sushi roll with seaweed salad and edamame beans

* *

*

BREAKFAST: 3 organic egg whites scrambled with green pepper and spring onion LUNCH: 70g salmon and green beans, cucumber and tomato on a bed of greens, cauliflower and Brussels sprouts with 2 tbsp olive oil DINNER: 170g roasted duck with steamed green vegetables

* *

BREAKFAST: 2 runny

*

3/

*

FOR: LEAN ABDUCTORS DO: FOOTBALL LEG LIFTS In the park, lie on your side with a football under your left thigh. Prop your head up with your left hand. Raise your right leg, pressing out through your heel and keeping your foot flexed as you lower. Do 20 reps on each side. PS don’t give that little kid his ball back – even if he cries.

womenshealthmag.co.uk

FOR: CUT QUADS DO: TREE STUMP SISSY SQUATS Stand with the football between your knees (we told you not to give it back). Holding a tree for balance, bend your knees as you thrust your hips forward and squat down. Once your shins are parallel to the ground, press up through the balls of your feet to standing. Do 15 reps.

FOR: HONED HIP FLEXORS DO: SWING LUNGES Standing in front of a swing set, reach back with your right leg and place the ball of your right foot on the swing with your hands on your hips. Bend your left knee as you sink into a lunge then return to standing. Do 20 reps per leg (and yes, the kids can wait their turn).

|

FOR: TONED CALVES DO: BOLLARD BUMPS Stand facing away from a low bollard, then bend your knees and squat until you’re sitting back on it. Dynamically press through your heels to rise back to the start, before swiftly repeating the move. Do 30 reps and that’s it. Well, apart from tackling the angry park mother.

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eat

smart

IN THIS SECTION...

p35 A FEEL FOR FOOD Learn to outsmart your sweet tooth

p39 TUCK IN, TONE UP With our stomachflattening meal plan

p40 PRETTY PENNE Bored of spag bol? Let us inspire you

p43 LIGHT LUNCH 12 fresh ideas for saintly sandwiches

Wo r d s M A R A M I L L E R


G

o on, blame your sweet tooth for the entire bag of Flumps you inhaled over your lunch break. Or sure, put that packet of Walkers Cheese & Onion crisps down to sudden salt cravings after a couple of post-work drinks. But the surprising truth is, it’s not the savoury or sweet flavours drawing you back, again and again, to your favourite fatty treats. Scientists have discovered it’s actually the texture of food – how it feels when you sip, chew and swallow – that keeps you craving more.

IN THE THICK OF IT

SLIPPERY SLOPE YOU ARE: ANGRY You crave: CRUNCHY

EAT THIS

Almonds, wasabi peas, kale crisps

NOT TH AT

Crisps, biscuits, salted peanuts


YOU ARE: UPSET

You crave: CREAMY NOT TH AT EAT THIS

Sugar-free jelly, guacamole, cauliflower soup

Risotto, peanut butter, mac ’n’ cheese

KNOW THE FEELING

YOU ARE: STRESSED You crave: GREASY NOT TH AT EAT THIS

Sweet potato fries, turkey meatballs, prawns in garlic oil

Pizza, chips, burgers


1/ BREAKFAST MUSHROOM AND FETA FRITTATA ■ 2 egg whites ■ 1 whole egg ■ 15g fresh spinach ■ 55g chopped mushrooms ■ 30g feta cheese ■ 1 tsp fresh coriander ■ 1 slice oat-bran bread ■ 60ml pomegranate juice

mixed with 170ml water BELLY BENEFIT Researchers at Queen Margaret University in Edinburgh found that powerful polyphenols in pomegranate juice can suppress your appetite and even make other foods taste better. It’s not called a superfruit for nothing.

2/ LUNCH

SNACK

WILD RICE, CAULIFLOWER AND KALE SALAD

■ 40g cooked wild rice ■ 70g kale, chopped ■ 50g cauliflower florets ■ 150g cherry tomatoes ■ 2 tbsp sunflower seeds ■ 30g crumbled blue cheese ■ 2 tsp olive oil ■ 1½ tsp lemon juice

■ ■

BELLY BENEFIT Three cauliflower servings a week improves liver function, which, in turn, helps you burn fat, says the University of Hawaii. A whole bunch of goodness.

TOTAL: 350 CALORIES TOTAL: 200 CALORIES

TOTAL: 330 CALORIES

YOUR FLAT-BELLY DAY This genius 1,500-calorie meal plan shrinks your appetite and your stomach. Impressive

SNACK

3/ DINNER

TERIYAKI BEEF & VEGGIE STIR-FRY

■ ■

teriyaki sauce ■ 3 tbsp light honey and

mustard dressing ■ 32g sliced carrots ■ 50g chopped broccoli ■ 35g sliced water chestnuts ■ 40g sliced peppers ■ 100g cooked brown rice

BELLY BENEFIT Choose grass-fed beef. Meat from cattle that graze on grass has higher levels of conjugated linoleic acid, which can help reduce body fat. Moo-zic to our ears.

EXTRA SNACK CUT OUT & KEEP

WORDS: AMELIA JEAN JONES AND KERI GL ASSMAN. PHOTOGR APHY: LEVI BROWN

■ 90g beef tenderloin, cubed ■ 2 tbsp reduced-salt

TOTAL: 400 CALORIES TOTAL: 90 CALORIES

TOTAL: 000 CALORIES

TOTAL: 220 CALORIES

DAILY TOTAL:

1,500 calories This is the perfect balance of calories for healthy weight loss, according to the British Dietetic Association.

Find more flat-belly recipes at womenshealthmag.co.uk/ nutrition/recipes


EAT SMART

1

PERFECT

PASTA SAUCES

Michelin-starred chef Angela Hartnett plates up 10 genius sauces that will fire up your metabolism, fight fat and boost your brain power

I

f pasta hasn’t been on your household’s menu for a while (yeah, thanks, Dr Atkins), we have good news. Team it with the right sauce and it can pack a nutritional punch. Angela Hartnett, proprietor of Cafe Murano, has created 10 speedy pasta sauces that won’t derail your diet, while we unearth three pasta substitutes to fool your brain and please your belly.

ANTI-AGEING AUBERGINE RIGATONI Serves 4 | Cals 464 | Ready in 50 minutes ! 1 aubergine ! 2 tbsp olive oil ! 2 garlic cloves, crushed ! 100ml red wine vinegar ! 6 tomatoes, diced ! 375g dried rigatoni ! 125g ricotta salata, grated ! handful basil Slice the aubergine lengthways, then cut into strips measuring 5 x 2.5cm. Place in a colander, season, and drain for 30 minutes. Heat the oil in a pan, add the garlic and aubergine and sauté until golden. Pour in the vinegar, add the tomatoes and cook for 10 minutes. Meanwhile, cook the rigatoni until al dente, then drain and add to the pan. Add the ricotta and torn basil and serve. Saucy secret: Basil’s antioxidants combat signs of ageing. Knives can oxidise it and turn it brown, while tearing only bruises it, releasing its oils.

CUT OUT & KEEP

2

3

Serves 4 | Cals 635 | Ready in 20 minutes

Serves 4 | Cals 879 | Ready in 10 minutes

! 2 cooked lobsters ! 320g dried linguine ! 2 tbsp olive oil ! 1 garlic clove, crushed ! 4 spring onions, finely chopped ! 1/2 tsp finely chopped red chilli ! 25ml dry white wine ! 1 tbsp chopped flat leaf parsley

! 200g walnuts ! 2 tbsp breadcrumbs ! 25g butter ! 100ml crème fraîche ! 375g dried linguine ! 50g Parmesan, grated ! 1 tbsp chopped flat leaf parsley

Cut the lobster meat into bite-size pieces and cook the pasta until al dente. Heat the oil in a pan, add the garlic, onions and chilli and fry for 1 minute. Stir in the lobster and heat for 1 minute. Add the wine and reduce. Drain the linguine and add to the pan. Stir in the parsley and season. Saucy secret: The omega-3 in the lobster and olive oil make this dish perfect for building lean muscle. Fear the weights floor no more.

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Ready to go? Wet the walnuts in boiling water to soften, then pound to a purée in a pestle and mortar. Add the breadcrumbs and butter, tip the mix into a bowl, add crème fraîche and season. Meanwhile, cook the pasta in salted water until al dente. Drain, put back in the pan with the walnut mix. Finish with Parmesan and parsley. Saucy secret: The vitamin E in walnuts helps to prevent blocked arteries that can lead to heart attacks. Cracking good news!

4

HUNGER-BUSTING PEA TAGLIATELLE Serves 4 | Cals 538 | Ready in 15 minutes ! 200g fresh peas ! 200g fresh broad beans ! 1 garlic clove, crushed ! 50ml olive oil ! 600g fresh tagliatelle ! handful mint, chopped ! 50g Parmesan, grated Cook the peas and beans in salted water for 2-3 minutes. Drain and plunge into iced water. Cook the garlic in oil for 1 minute, then add the drained peas and beans for a further 2 minutes. Remove from the heat. Cook the tagliatelle until al dente, drain and add to the pea mix. Toss, season and add chopped mint. Serve with grated Parmesan. Saucy secret: This serving of broad beans and peas has 22% of your RDA of fibre, essential if you want to lose weight. Pasta la vista, hunger!

womenshealthmag.co.uk

PHOTOGR APHY: K AT PISIOLEK AT WEARESTUDIO33.COM. SAM WILLIAMS IS HEAD CHEF AT CAFE MUR ANO, CAFEMUR ANO.CO.UK . CALORIE ANALYSIS: MARTIN MACDONALD, MARTIN-MACDONALD.COM. CALORIES ARE PER SERVING

10


Starter for 10

5

6

FAT-FIGHTING COURGETTE FUSILLI Serves 4 | Cals 497 | Ready in 10 minutes ! 375g dried fusilli ! 2 courgettes ! 4 tbsp olive oil ! 1 tsp chopped chilli ! 2 garlic cloves, finely sliced ! handful grated pecorino cheese Right, cook the pasta until al dente and, while it’s boiling, cut the courgette lengthways into thin strips. Heat 2 tbsp oil in a pan and sauté the chilli, garlic and courgette for 3 minutes, without colouring. Season and set aside. Drain the pasta and toss with the courgette mixture. Finish with the pecorino and the rest of the oil, then serve. Saucy secret: Vitamins A and C in courgettes help metabolise cholesterol. No fresh chilli? Soak dried ones in water to rehydrate. Bye bye, chilli fingers!

SKIN-LOVING MUSSELS LINGUINE Serves 4 | Cals 770 | Ready in 25 minutes

7

BONE-BOLSTERING PANCETTA FUSILLI Serves 4 | Cals 760 | Ready in 20 minutes

! 2kg mussels ! 350g linguine ! 2 tbsp olive oil ! 1 garlic clove, sliced ! pinch chilli powder ! 250g tomatoes ! zest of 1 lemon ! 1 tbsp chopped parsley ! 1 tbsp torn basil

! 1 cauliflower ! 375g dried fusilli ! 1 tbsp olive oil ! 100g pancetta, chopped ! 100g pine nuts ! 100g raisins ! 2 tbsp chopped flat leaf parsley ! Parmesan, to serve

Scrub the mussels, remove the beards and sit them in cold water for 10 minutes. Add to a hot, dry, lidded pan and steam for 5 minutes, until they open. Cool, remove shells, then cook the linguine. Heat 1 tbsp oil, add garlic, chilli and chopped tomatoes, cook for 5 minutes. Drain the pasta and toss with the mussels and sauce. Serve with the rest of the oil, the zest and herbs. Saucy secret: The citric acid in lemon zest helps to remove impurities in skin cells. Sharp stuff.

Cook the cauliflower florets until soft in salted water. Remove, but keep the water in the pan and bring it back to the boil. Add the pasta and cook until al dente. Heat the oil in a pan and sauté the pancetta. Add the nuts, raisins and cauliflower and season. Drain the pasta and add to the pan. Serve with parsley and grated Parmesan. Saucy secret: Raisins are one of the best sources of boron, a micronutrient needed to strengthen bones. Raisin a toast to that!

TA S T Y C A R B -F R E E PA S TA A LT E R NAT I V E S 82

Serves 4 | Cals 588 | Ready in 35 minutes ! 1 spaghetti squash ! 2 tbsp olive oil ! 1 garlic clove, sliced ! 2 dried red chillies, crushed ! 1 tbsp chopped flat leaf parsley ! Parmesan, grated, to serve A versatile pasta alternative, cut your squash in half, remove the seeds and bake for 30 minutes before scraping out the strands with a fork. Now for the sauce. Heat the oil in a pan, add the garlic and chillies and cook for 30 seconds. Remove from the heat and add the squash strands. Stir in the parsley, season and scatter with Parmesan. Saucy secret: The capsaicin in chilli boosts the metabolism. To cut the squash more easily, prick it and microwave for 2 minutes to soften. Prego!

womenshealthmag.co.uk

93

Serves 4 | Cals 233 | Ready in 40 minutes

4 10

Serves 4 | Cals 505 | Ready in 20 minutes

! 4 courgettes ! 4 tbsp olive oil ! 1 onion, chopped ! 800g plum tomatoes ! 1 garlic clove, chopped ! 2 tsp tomato purée ! pinch sugar ! 1 sprig rosemary Cut the courgettes into penne-sized shapes and blanch in boiling water for 2-3 minutes. Heat the oil and cook the onion until translucent. Squash the tomatoes with a fork and add to the pan with garlic, purée, sugar and rosemary. Simmer for 30 minutes. Remove the rosemary, mix with the courgette and serve with a drizzle of olive oil. Saucy secret: Lycopene in tomatoes, which helps protect against sun damage, absorbs into your body better when heated. Even out of a can!

! 3 aubergines ! 100ml olive oil ! 200g fresh peas ! 1 garlic clove, crushed ! 200g soft goat’s cheese ! handful mint, chopped ! handful grated Parmesan Cut the aubergine into 1cm-wide strips, sprinkle with salt and drain for 15 minutes. Wash off the salt, pat dry, then fry in 50ml oil. Cook the peas for 2-3 minutes. Heat the remaining oil, add the garlic for 1 minute, then the peas for 2-3 minutes. Mix with crumbled goat’s cheese, aubergine and serve with mint, Parmesan and a drizzle of olive oil. Saucy secret: The skin of the aubergine is packed with phytonutrients that improve blood circulation to the brain. Go on, use your noggin.

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“Look, it’s a skinnycoffee-woffee-ochamocha-chino... with calorie-free Truvia®“ Calorie-free Truvia® sweetener is truly genius. Its natural sweetness comes from the leaves of the Stevia plant, so no powdery stuff here, just granulated, natural deliciousness that looks as good as it tastes. Find out more at truvia.co.uk

From Nature for Sweetness®

Search Truvia UK


EAT SMART

Food maths

#4: BUILD A BET TER . . . The humble sarnie is as much a British staple as fish and chips, and with some packing 500 calories and 25g sat fat, just as naughty. Try these smart swaps:

1

WORDS: FRE YA CARR . PHOTOGR APHY: K AT PISIOLEK AT WEARESTUDIO33.COM. THE LIT TLE BOOK OF LUNCH BY CAROLINE CR AIG AND SOPHIE MISSING (£ 15, SQUARE PEG)

OUTER LAYER (1 TO 3) At 200 calories for two slices of bread, you may as well eat a Cadbury’s Twirl. Caroline Craig and Sophie Missing, authors of The Little Book Of Lunch, say, “Instead, try one sheet of nori seaweed, which has only five calories and the same amount of omega-3 as two avocados. Use it to make a wrap.” Or for the same crunch as a baguette, hollow out half a cucumber. Also, wholemeal sourdough “has less than half the carbs and sugar of white bread,” say Craig and Missing. Sold.

3

2

CUCUMBER

N O R I S E AW E E D

SPREADS (4 TO 6) A sarnie without spread is like Richard without Judy. Butter has a whopping 5g saturated fat per serving, but for a fat-free alternative, mash three roasted heads of garlic together, or blend sunflower seeds with basil and a dash of lemon juice. And we love Craig and Missing’s coronation sauce: fat-free Greek yoghurt with sultanas and curry powder. Royally good.

WHOLEMEAL SOURDOUGH

4

7

5

8

GARLIC

SIDE FILLINGS (7 TO 9) Use spinach as an alternative to lettuce – it has twice the vitamin A. Grated carrot and red cabbage with fat-free yoghurt provides three times the vitamin C of shop-bought coleslaw and saves you 1.5g saturated fat. As for red onions, they have double the antioxidant flavonoids of white ones – just grill them with a little balsamic vinegar for a sweet filling. MAIN FILLING (10 TO 12) “Ditch shop-bought tuna sandwiches, which can be laden with fatty mayo,” say Craig and Missing. Instead, try baked rainbow trout, which has three times more omega-3. Mix it with black pepper, mustard, low-fat yoghurt and lemon juice. Meanwhile, the average supermarket ham sarnie has 1.8g salt. Bake your own, boiling it first to ditch half the salt. Grilled turkey breast makes a great swap for chicken, as it has just a fifth of the fat. Have yours with sliced mango and coronation spread, and get ready to attract serious food envy in the canteen.

SANDWICH

SPINACH

SEEDS & BASIL

C A R R O T C O L E S L AW

6

9

C O R O N AT I O N S A U C E

10

EAT THIS, NOT TH AT

BALSAMIC RED ONION

11

12

HAM

R AINBOW TROUT

EAT THIS, NOT TH AT

EAT THIS, NOT TH AT

Waitrose Seafood Cocktail sandwich

Subway 6-inch Tuna Sub

M&S Chargrilled Chicken sandwich

Tesco Roast Chicken sandwich

Subway6-inchLow-Fat BeefSubonWheatBread

Pret Rare Beef & Horseradish baguette

335 cals, 8g fat, 1g sat fat

480 cals, 25g fat, 5g sat fat

290 cals, 4g fat, 1g sat fat

385 cals, 12g fat, 3g sat fat

282 cals, 3g fat, 1.4g sat fat

508 cals, 15.4g fat, 5.7 sat fat

SAVINGS: 145 CALORIES, 17G FAT womenshealthmag.co.uk

SAVINGS: 95 CALORIES, 8G FAT

SAVINGS: 226 CALORIES, 12.4G FAT

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your best

body Fitness tricks to hone and tone

PHOTOGR APHY: PETER YANG

IN THIS SECTION...

p45 FUSE YOUR FITNESS Try the hottest hybrid workout from NYC

p49 PRINTS CHARMING Go bold with graphic gym gear this spring

p50 TAKE A SHOT Vitamin injections – madness or miraculous?

p53 GET AB FAB IN 15 Four core moves for a flatter stomach


YOUR BEST BODY

THE SLT CIRCUIT

I

f there’s one thing we learned from the 2013 supernova that was the Cronut, it’s that hybrids are only ever a good thing, even if those of us old enough to remember ‘skousers’ may beg to difer. That’s why 2014 is all about the hybrid workout: a fusion of two polarised schools of exercise (think Pilates and boxing – imaginatively titled, er, Piloxing), allowing you to work multiple muscle groups with minimal moves and maximum calorie burn. New York’s fitness disciples are currently worshipping at the altar of SLT, also known as Strengthen, Lengthen and Tone, which combines the toning results of classic Pilates with the full-throttle pace of high intensity interval training. And as it uses both high-intensity anaerobic and low-intensity aerobic energy systems, you can expect to keep burning fat for up to 36 hours after you hit the showers. We couldn’t resist the chance to try a workout that efective, so we asked Amanda Freeman, founder of SLT studios in New York, to let us in on the fat-blitzing action. For her routine, you’ll need a sturdy chair, a pair of light dumbbells and a towel. Actually, make that two towels, because with no rest phases between moves, you’ll sweat – a lot.

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Do as many reps of each move as you can for one minute before moving on to the next. Rest for 30 seconds at the end of the series then repeat the whole thing twice more. Yes, you heard right, twice more. THE SPOON

1

WORKS: Glutes, core and quads A. Stand facing away from a

sturdy chair, with a towel under both heels. Reach back and grip the front edge of the chair so your bum is hovering over and slightly in front of the seat. B. Lean forwards and pull the towel towards the chair, making sure not to bend your legs, then slowly push back to the start position. Resist the urge to sit down for a breather.

a

b

2

THE CURTSY

WORKS: Glutes and core A. Get on all fours. Extend your

right leg straight behind you. B. Bend your right leg, crossing it over your left leg as close to the back of your knee as possible. Return to the start position and repeat (trying not to kick anyone in the gut).

3

a

b

a

b

a

b

THE SUPERWOMAN

WORKS: Glutes, arms and core A. Place your right foot on a

towel slightly behind your left. Hold two 5kg dumbbells at waist height, elbows bent at 90 degrees and palms facing up. Keep your abs tight. B. Slide your right foot back into a lunge as you straighten your arms. Reverse the motion to return to the start. Come on, you’re nearly there.

4

THE FRENCH TWIST

WORKS: Glutes and core A. Start in a plank position

with your arms shoulder-width apart and your toes resting on a towel. Cross your left foot over your right at the ankle. B. Keeping your legs straight, pike your body to slide the towel a few inches closer to your hands, then push back to the start. Et, voilà! Do moves 2 to 4 on your left side first to totally exhaust your muscles, then go back and do them all on the right. Ow.

womenshealthmag.co.uk


HYBRID GETS A CARDIO TWIST

Cardio junkies rejoice – fusion fitness doesn’t mean giving up your heart-pounding fix. This workout by Lomax Bespoke Health founder Jonathan Lomax delivers the fast toning results of SLT, with an extra aerobic hit

1 ILLUSTR ATIONS: LIZZ Y THOMAS.COM

a

3

b

b

2

a

b

Do 30 seconds of each move three times through with a 30-second break between the circuits.

a

MEDICINE BALL BURPEES

JUMPING DUMBBELL LUNGES

SQUAT AND PUNCH

A. “Start with a medicine ball at your

A. “Holding a 5kg dumbbell in each

A. “Stand with your feet shoulder-width

feet. Drop down for the squat thrust/ push-up phase of the burpee. B. As you come out of the squat, grab the ball and explode into the jump, bringing the ball overhead. Use a heavy book or add a push-up if you don’t have a ball.”

hand, bring your left leg forwards and drop your right leg back into a lunge. B. Jump to switch legs in a scissor-like fashion. Inhale as you bend your legs, and exhale as you jump. Add heavier weights as you progress.” No sweat.

apart, holding dumbbells in each hand by your shoulders, arms bent. B. Squat down until your hips are just higher than your knees, and punch out with your left hand, then right.” ‘Pow, pow, pow’ sound efects optional.

womenshealthmag.co.uk

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GUARANTEED NEVER TO HURT OR FALL OUT.


YOUR BEST BODY

Workout wardrobe

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1. For: The military fitness junkie With their neat, flat seams, these bad boys will stop bootcamp-induced chafing in its tracks. That’s a relief. 2. For: The cross-trainer addict With all eyes on your bum, you’ll thank your lucky stars (and Lucas Hugh) for a panel that lifts your rear skywards. 3. For: The stylish yogi These reversible, colourful leggings mean you can change your outfit to match your chosen yoga style. Namaste. 4. For: The hardcore HIIT girl Nike has you covered – these Dri-FIT sweatwicking leggings will keep you cool through the most punishing sessions. 5. For: The spin class queen With four-way stretch (translation: they move in all directions), you won’t get your knickers in a twist on hill climbs.

womenshealthmag.co.uk

6. For: The dancing diva These incredibly lightweight colour-block capris flex whichever way you pop your body. Make it count. 7. For: The post-work exerciser Made from 12% elastane, these can be screwed up in your bag and still spring into box-fresh shape at the gym. 8. For: The night runner The discreet reflective markings on these cool leggings ensure you’re noticed for all the right reasons. Stay safe now. 9. For: The ‘retired’ gym bunny Not been in a while? Don’t worry, flattering contour panels and a high-rise cut will keep wobble under wraps. 10. For: The triathlete These whip on and of easily so you can shave seconds of your swim-to-cycle change. Your PB is in the bag.

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W O M E N ’ S H E A LT H


ALL in

VEIN Madonna, Rita Ora, Rihanna. They’ve all used vitamin IVs to stay on top of their game. But is this new health fad safe? WH rolls up its sleeves to investigate

Wo r d s JO N AT H A N T HO M P S ON

I


THE IV LEAGUE There’s a jab for every job. Here are the 3 most popular: Vitamin C IV Ingredients: 3,000mg vitamin C Designed for: Inflammation, anti-ageing, rheumatoid arthritis Celebrity junkie: Cindy Crawford

HOOKED-UP HEALTH

B12 shot Ingredients: 1,000mg water-soluble vitamin B12 Designed for: Weight loss, fatigue, immunity, insomnia and depression Celebrity junkie: Victoria Beckham

Myers’ Cocktail Ingredients: Vitamins B5, B6, B12, 500mg vit C, magnesium, calcium Designed for: Migraines, fatigue and muscle spasms Celebrity junkie: Rihanna*

TOO MUCH OF A GOOD THING

THE REAL DEAL?


Cut-out-&-keep workout

1/ KETTLEBELL FIGURE OF 8 HARDCORE

15

(a) Squat down, sticking your bum back and pick up an 8kg kettlebell in your right hand. Pass it through your legs, reach your left hand behind to catch it, then bring it around the outside of your left leg, now pull the weight up in front of your chest. (b) Hold, repeat the movement to the right, keeping your back straight and core tight. Try two sets of eight reps. Well, go on then.

MINUTE WORKOUT

GET WAISTED Torch your spare tyre and tighten up those stomach muscles in just four moves THIS MONTH’S TRAINER

THE EXPERT: Kristoph Thompson WHO: Pro-athlete strength and conditioning coach

f you’ve ever thought, mid sit-up, that it seems, well, a little weird to work your muscles while lying on your back, you may have a point. “Most core exercises are done lying down and only challenge your abs or lower back,” says Kristoph. “Exercises that work your core from a standing, lunging or seated position provide a diferent type of stimulus, involve other muscle groups and translate to much better functional strength.” This is also a more efcient way of training, so you have more time to, erm, lie on your back.

I

/2 MINUTES

a

b

2/ ADVANCED SUPERMAN

(a) Start on all fours, toes turned under, knees of the floor. (b) Lift and extend your left arm and right leg. Hold for a count of one, then bend your elbow and knee, bringing them together to touch. Extend them once more, then return to the start. Repeat on the other side for one rep. Aim for two sets of six reps. Now you can swear.

MINUTES

a

b

3/ WALKING PLANK

(a) Start in a plank position, with your body in a straight line from head to toe. (b) Slowly walk your hands forward, keeping your hips level and maintaining the line. Walk your hands as far forward as you can while maintaining form, then return to the start – this is one rep. You want to do two sets of eight reps. Yes, you do.

MINUTES

a

b

4/ CROSS-LEG LIFT AND HOLD

SNACK AWAY FAT

You may think skipping lunch trims your belly, but long periods with no food make your body store fat around your midsection. Eat a 200-calorie snack every three hours to stay in fat-burning mode.

(a) Sit cross-legged, arms by your sides and palms flat on the floor. Engage your core and lift of the floor slightly. (b) Hold, then return to the floor. Placing books under your hands will make it easier; straightening your legs will hurt more. Do two sets of five reps... aaaand, collapse. /2

MINUTES

b a

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sex

& love

Expert advice for better relationships and bolder sex

IN THIS SECTION...

p55 YOU’RE DOING WHAT? The six new sex moves everyone’s trying now

PHOTOGR APHY: JOSHUA SCOT T

of

p59 A-LIST LOVE ADVICE The Hobbit hunk Luke Evans shares his turn-ons

p61 TINDER LOVING CARE All you need to know about the app of 2014

THE (new) JOYS

Words JONATHAN THOMPSON


SEX & LOVE

A

s the saying goes, sex is only dirty when it’s being done right. But what are the right – and best – ways to do it now? Thanks to ground-breaking research (and some genius new toys), when it comes to sex, our attitudes, expectations and roles are changing dramatically. Women’s Health consulted the world’s leading sex experts to find out what everyone you know is (or soon will be) doing behind closed doors. Hang on to your headboard...

1

2

3

MEET THE MULTI-VIBE

GPS YOUR G-SPOT

BE A PART-TIME PORN STAR

Try it tonight: Must we wait that long? Oh, okay then. “The best position for this is missionary,” says Spurr. “It’ll keep the toy in the ideal position without any work from you until you get used to the feel of it. He will most definitely be coming back for more.” So that’s minimum efort, maximum pay-of? We call that a win-win.

Try it tonight: Ask him to help you handle the G-force. “Palm upwards, he slides his middle finger inside you, but only up to his second knuckle,” says Hoyle. “Then he cups his hand upwards to lay on your vulva. Sliding movements at this depth and angle should deliver pressure directly to your G-spot.” You have reached your destination.

Try it tonight: Going DIY? Wear a mask (just think more ‘Venetian ball’ than ‘Margaret Thatcher’). Then get a smartphone tripod such as Joby GorillaPod (£20, amazon.co.uk) and use flattering 40watt bulbs. Lights, camera... action!

Difficulty rating: 1/5

Difficulty rating: 4/5

The world’s first rotating couples’ massager has just been introduced by Lelo, and relationship expert Dr Pam Spurr, author of Sex Academy, reckons no frisky twosome should be without one. “These vibrators, the Ida and the Tara (from £99, lelo.com), are genuinely ground-breaking,” she says. “They give a superb sensual experience to both partners. Plus, they’re worn by the woman during sex, which should allay any unease your partner has about vibrators.”

The Journal Of Sexual Medicine recently reported a major breakthrough in the pinpointing of the G-spot, and sex toy manufacturers have been quick to respond. “The new generation of rotating toys can help you discover and explore your G-spot, now we have a better understanding of where it is,” says Kathryn Hoyle, managing director of Sh! Women’s Erotic Emporium. “The future of sex toy design will see stimulation of multiple pleasure points.” Speaking of multiples...

NEW SLANG ON THE SEXUAL BLOCK The lingo every self-respecting sexplorer should know

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“There’s been a steady rise in female porn viewers [now one in three] and producers,” says Emily Dubberley, author of Garden Of Desires: The Evolution Of Women’s Sexual Fantasies and founder of cliterati.co.uk. “Plenty of sites o]er those with an exhibitionist streak the chance to film and upload real sex, plus msnaughty.com has interesting articles on the rise of female porn and can steer you towards tasteful, secure sites like brightdesire.com and makelovenotporn.com.”

Difficulty rating: 3/5

ETHICAL NON-MONOGAMY Couples who maintain ‘primary’ relationships, while both partners still seek casual sex. Just look at Tinder or OkCupid and you’ll see open relationships are on the rise. Wedding pics in dating profiles? Yes, really.

womenshealthmag. womenshealthmag.co.uk


The f**k-it list

A3

CU46

4

SEX ACADEMY BY DR PAM SPURR (£12.99, ROBSON PRESS). GARDEN OF DESIRES: THE EVOLUTION OF WOMEN’S SEXUAL FANTASIES BY EMILY DUBBERLEY (£10.99, BLACK LACE). *ER, THAT’S A FOURSOME BTW

“Research has discovered the clitoris is a diferent shape from previously thought,” says dating coach James Preece. “It’s attached to two internal bulbs that aid intercourse by stifening the walls of your vagina.” Take advantage of this new insight with a position to help you orgasm faster and more powerfully: the triumph arch. “On top of your man, arch back as far as you possibly can during sex, so you’re almost perpendicular to the bed,” says Preece. Try it tonight: “Grab his ankles and ask him to put his hands underneath your lower back for support,” adds Preece. “This means extra stimulation for your internal clitoral area.” Cirque du Soleil, eat your heart out. Difficulty rating: 4/5

VOGUEING Having sex in front of a mirror or trying to strike

womenshealthmag.co.uk menshealthmag.co.uk

XXL

GNOC

FWB

5

EXPRESS YOUR ORGASM

FUNCH Sex for the time-poor, libido-rich, usually taking the form of a swift sexual encounter at lunchtime. Popular with ethical nonmonogamists, we suspect.

DUM?

the most flattering poses during intercourse. And we thought taking a decent selfie was tricky. MANTSY When a woman (or gay man) has an anxious need for intercourse. Eg “I’m so mantsy this week – I can’t wait for my boyfriend

6

TRY ORGASMIC MEDITATION

BE A SENSUAL DOMINATRIX

“Women are increasingly turning to orgasmic meditation to channel their sexual energy,” says sex and relationships columnist Christina Wellor. “Techniques encouraging sexual mindfulness – focusing on your five senses during intercourse – allow you and your partner to have deeper, more intense orgasms.” If you find your mind wandering towards your to-do list, focus on each of your senses one by one. Start with sight, then touch, taste, sound and smell.

“Sensual domination can be just as powerful as cracking a whip, if not more so,” says Nichi Hodgson. As a former dominatrix (and Men’s Health’s sex columnist), she should know. “It’s all about prioritising your sexual needs and honouring the physical hold you have over him. From taking of, then placing your knickers over his face, to learning how to spank him to heightened orgasm, sensual domination is the most subtle and addictive way to have him at your service.”

Try it tonight: Still struggling to switch of? Studies show listening to gentle, familiar music helps to keep you present. “Begin orgasmic meditation with consistent rhythmic stimulation of your clitoris by your partner’s hand,” says Wellor. “If orgasm happens, it happens, but the journey should be blissful.” Any excuse to keep practising.

Try it tonight: Dominate your man and engage his senses with this sweet game. Dab a little honey somewhere on your body, blindfold him and tell him to find it using only his tongue. The combination of the sweet taste, the feel of your skin and your power over him will be an instant turn-on. As sticky situations go, it’s not a bad one to find yourself in.

Difficulty rating: 3/5

Difficulty rating: 2/5

to get back.” Not to be confused with antsy. PEGGING Anal sex reversed, where the woman wears a strap-on and uses it on the guy. Remember, this is nothing to do with anything you would ever put near clean laundry.

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SEX & LOVE

What men think

5JUICY QUESTIONSFOR... LukeEvans,34

1/ What’s a woman got to wear to catch your eye?

2/ Jeez, you’re easily pleased! Are you as easy when it comes to the perfect date? 3/ No fear... unless you’re hiding anything unsavoury?

4/ We’ll be the judge of that. Do you have any guilty secrets we should know about?

AS TOLD TO: FAYE BRENNAN. PHOTOGR APHY: JULIAN BROAD

5/ Here’s the dealbreaker: where do you stand on dating more than one person at once?

Fast talk > Long or short hair? Short. > Perfume or nothing? Definitely perfume. > Lingerie or naked? Lingerie. > Twitter or

Find more A-list love advice at womenshealthmag.co.uk/ sex-love/what-men-think

womenshealthmag.co.uk

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Instagram? Twitter. > Favourite TV show? Family Guy. > Dream city? London. > What do you wear in bed? Nothing [figures].

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HEALTHY MADEYUMMY! #revosmooshon

find us in healthfood shops, independents, online & supermarkets terms & Conditions: online voucher code expires 30.04.14. not to be used in conjunction with any other offers.


SEX & LOVE

Date doctor

Love me,TINDER It’s the serially addictive dating app taking the single world by storm. But can it help you find love? Tinder’s cofounder reveals how to play the game and win Wo r d s A M Y G R I E R

A

YOUR PICTURES

n injury epidemic is about to hit the UK. Forget groin strain and runner’s knee, our A&E departments will soon be flooded with cases of ‘Tinder finger’, a kind of RSI incurred after too many hours spent endlessly swiping left or right on the dating app that’s efectively a more sophisticated version of ‘hot or not’. There is only one known cure: get so good at the game you won’t need it any more. Here’s how:

“Upload the full six pictures you’re allowed. Our research found people with more pictures connect with more people,” says Mateen. Limit the number of group shots to two, says Dr ChamorroPremuzic. “Most men will only spend one or two seconds making a yes or no decision. If they can’t work out which one you are, it’ll be a no.” Lead with one of you smiling, as “studies show a smiling woman is rated more attractive and a better long-term prospect than the same woman looking serious,” he adds. And make sure group shots are favourable to all. Researchers at the University of California discovered that the more attractive your friends are, the more attractive you look by default. Any excuse for a selfie with the girls, obvs.

YOUR PROFILE Your Tinder profile is linked to Facebook, syncing your interests, mutual friends and only allowing you to upload pictures already on your page. So, if you haven’t updated your Facebook profile since 2008, you’re in trouble. “Curating your Facebook profile so it’s an accurate reflection of who you are is crucial,” says Justin Mateen, the app’s 27-yearold cofounder. Cull undesirable mates to avoid being matched with their acquaintances, then make sure your Facebook interests – the music, people and groups you ‘like’ – are up to date. Yes, that means Bieber must go.

a, 37 Gorill

PHOTOGR APHY: BARRIK ADESTUDIO/FOLIO-ID.COM

YOUR BLURB There’s a fine line between “Jane, 29, 34DD, ’nuf said” and the girl who writes her life story in rhyming couplets. “Keep it short – you want to leave them a bit curious,” says Mateen. “Our research shows the average user is on Tinder 11 times per day for seven minutes a time. That’s 77 minutes of swiping.” So a full This Is Your Lifestyle blurb won’t be read. Instead, Dr Tomas Chamorro-Premuzic, a psychology professor at University College London, advises asking your “funniest friend to tell you the three things that form your USP and open with them. Never list the reasons why you’re eligible and never, ever use the word ‘banter’.”

womenshealthmag.co.uk

Every month, WH undertakes a 21-day challenge (studies show that’s how long it takes for a habit to stick). This month, follow Amy Grier as she attempts 21 days of dating. Visit bit.ly/wh21day challenge and join in using #WH21daychallenge.

YOUR MOVES “There are about 55 men to every 45 women on the app,” says Mateen. “The informality of it also means women feel empowered to be the pursuer, rather than the pursued.” So go ahead, kick of the conversation, but keep it under two hours and let him be the one to suggest progressing to a real-life date. “Tinder makes men lazy,” says Dr Chamorro-Premuzic. “Being approached first by women is ideal for them – the chance of rejection is lower. People can enjoy the act of ‘tindering’ more than the actual date because it’s an ego boost. But remember, research shows getting on well online is a weak predictor of physical chemistry.” There’s another good reason not to get carried away with endless chatting before you meet up. Happy swiping.

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slim

down

Smart strategies for fad-free weight loss

p63 SPEEDY EATERS Slow your meals, slim your body

p67 CORE BLIMEY Hit the right muscles to score killer abs

p71 DEAR DIARY… One WH reader’s health turnaround

F M SLI

Wo r

A M Y MOL

Y LO PHOTOGR APHY: GALLERY STOCK

p69 FRIDGE RAIDERS Five WH cover stars’ must-have foods

R S U EL O Y ds

THIN K

IN THIS SECTION...


I

WATCH THE CLOCK STOP, THINK, SAVOUR

HOW TO RESET

YOUR EATING CLOCK


FAST FOODIES

A WEIGHTY ISSUE


® Reg. Trademark of Société des Produits Nestlé S.A.

- M A X C A N Y O N , B R E A K FA S T S U RV I VA L E X P E RT

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W H O L E G R A I N , F I B R E , V I TA M I N S A N D M I N E R A L S ®


SLIM DOWN

Craft a better

C RE

A whole bunch of muscles make up your core. Know the ones to hammer to hone a forever-flat belly Wo r d s A S H L E Y T O T H

PHOTOGRAPHY: JENS STOHN FOR WEARESTUDIO33.COM. PAPER MODEL: TOM ASHTON-BOOTH. FOR MORE INFORMATION, VISIT THEBODYMECH.COM. *THE INTERNATIONAL JOURNAL OF OBESITY. **IF YOU HAVE A BACK ISSUE OR ARE WARY OF TWISTING MOVEMENTS THEN THIS MIGHT BE BEST AVOIDED. IF ALL IS GOOD THEN THIS SHOULD BE PERFORMED UNDER A STRICT PROTOCOL. †AVAILABLE AT WOMENSHEALTHMAG.CO.UK/BOOKS

1/ TRANSVERSE ABDOMINIS This muscle “acts like a belt, pulling your entire core inwards and downwards”, says PT Anthony Fletcher. SLIM IT DOWN: to your pre-workout shake to boost levels of HGH, a natural hormone that stimulates muscle growth. TONE IT UP: under your stomach. Pull your belly away from the pen and the floor, using only your abs. Hold for 15 seconds and release. Do five reps.” Look, no hands!

2

2/ MULTIFIDUS

The ‘head teacher’ muscles of your stomach, these keep you upright and your entire core engaged. SLIM IT DOWN: who had three small servings of low-fat yoghurt daily lost 81% more belly fat than calorie counters. TONE IT UP: side of your lower spine and hinge forward to 45 degrees from your hips. Raise your arms over your head, Superwoman-style. Hold for 15. Do five reps.

3/ RECTUS ABDOMINIS

This is your six-pack – a sheet of muscles that compresses your stomach. Impressive and essential. SLIM IT DOWN: equal amounts of protein helps ditch flab. At breakfast, try two scoops of protein powder in almond milk. TONE IT UP: Lie on your back, knees bent. Pull in your belly button and tense. Lift one foot 1cm og the floor, tense and hold for 10 seconds. Repeat on the other side. Do 10 reps and your six-pack awaits you.

4/ HIP FLEXORS

“Hip flexors keep your posture in line, preventing that lower abdominal ‘paunch’,” says Fletcher. SLIM IT DOWN: tryptophan lowers stomach-fat-causing cortisol. TONE IT UP: In a press-up position, hinge from the hip, pointing your bum up towards the ceiling. Slowly lower back to the start position, then down further towards the floor, pointing your chest forward. Do 15 reps, rest and repeat two to three times. Phew.

5/ OBLIQUES

Your external and internal obliques are the babies you need to target to keep that mudn top at bay. SLIM IT DOWN: studies show it could help you lose 10lb in 12 weeks. TONE IT UP: Holding a pole across your shoulders, slowly rotate all the way left and right for 15 seconds. Reduce to a couple of inches’ twist and go as fast as you can for 30 seconds kidding, please don’t (five reps is plenty).

For more flat-abs moves, get Women’s Health Flat Belly Workouts, £7.99†

womenshealthmag.co.uk

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Cool riders

Oi! What’s in your fridge?

Forget magnums of Moët and 101 red M&M’s. The five most glamorous women to grace our cover reveal their food must-haves

Mollie King, 26 The Saturdays’ singer wowed the WH team with her gym-honed body back in our Autumn 2012 issue. “When I’m on the road I need to stay hydrated so I have sparkling water, plus bananas to keep up my energy levels before a show. Salted popcorn is my favourite snack when I feel like a treat and I always add Bodyism Beauty Food (£55, bodyism.com), a super greens powder, to my drinks as it’s filled with antioxidants.”

WORDS: AMY GRIER . PHOTOGR APHY: GET T Y IMAGES

In our eighth issue, we cracked open a box of crop tops for the actress, mum and The Honest Life author. “I like my snacks to come from two diferent food groups so I know I’m getting a good mix of nutrients. Some great on-the-go snacks include a handful of almonds and dried blueberries, carrots and hummus, turkey breast slices with sliced pear, apple or peach, and an apple or banana with a tablespoon of peanut butter.”

Kimberly Wyatt, 32 The ex-Pussycat Doll was the star of our flip-cover in September/October 2013 with her strong, sexy body. “I love Chia Pods – chia seeds soaked in coconut milk and fruit (£15 for 4, thechiaco.com.au). They keep me full all morning. I snack on walnuts and beetroot – they’re high in potassium so great if you’re doing loads of exercise. Speaking of which, – I have a Maxitone Sculptress Diet drink (£2.49, boots.com) before and after a workout.”

Cat Deeley, 37 This TV presenter’s yoga body was so great we just had to put her in a bikini for our July/August 2013 issue. “I always have fruit, chopped veggies and almonds to hand to snack on. But nothing beats a couple of pieces of dark chocolate and a cup of good Italian cofee. I also keep Emergen-C Vitamin C (99p, hollandandbarrett.com) in my bag. Those little sachets improve my immune system and supply a healthy kick of energy when I need it.”

Jessica Alba, 32

Heather Graham, 44 WH’s ninth cover star was the most upbeat A-lister we’ve met. But with abs like hers, we would be, too.

“For a quick and easy energy boost, I have a spoonful of almond butter (Meridian Smooth Almond Butter, £2.39, ocado.com) with some slices of apple – it also makes a great dessert alternative. Oh, and hummus with blue corn tortilla chips (Garden of Eatin’ Blue Corn Tortilla Chips, £3.99, amazon.co.uk) is a delicious snack. I love hummus!”


SLIM DOWN

Real-life inspiration

“Iatecleantogetlean” Natasha Bugg, 24, a customer service adviser from Norwich, ditched processed foods and hit the gym to reach her goal weight

THEN the future. Swapping my morning mufn As a chubby child, I always assumed for a handful of my puppy fat would almonds wasn’t so just melt away once hard, and I actually I reached my teens, preferred pumpkin but it didn’t. Later, seeds and chicken 7lb BEFOR E 15st at university, late with salad to the nights, alcohol and creamy dressings eating lazy convenience meals and sandwich meat I’d been meant the weight piled on even eating before. I went to the more, and I rocketed from a size gym five times a week, often for 14 to 18. In my final year, I joined up to three or four hours, to swim a gym and started making salads and do body combat classes. It in an attempt to shed pounds. sounds excessive, but it became a way to vent my emotions. But in reality, going to Zumba twice a month and eating lettuce NOW with a chicken Kiev was never I haven’t lost any more weight going to work. When I graduated in the past six months, but in August 2012, I was 15st 7lb. at 9st 11lb and a size eight, I’ve HOW That year, I lost my grandad – he was still quite young. I was at an emotional low and I knew I had to take control of my health. So I began a cleaner diet, ditching all the processed foods for the most natural ingredients I could find. This wasn’t just a fad, it was about ensuring my health for

reached my body’s ‘healthy’ weight. And treats aren’t out of the question – it’s a lifestyle rather than a diet. So if I fancy some chocolate, I’ll have it, but I don’t touch anything with less than 70% cocoa. I still visit the gym five times a week, but I go because I want to and I enjoy it. It’s a way of life for me now.

AFTER 9st 11lb

BUILD A BETTER SALAD Some salads can pack as many calories and fat as a pizza. Follow Natasha’s five rules, then make the perfect bowl: LAYER 1 Dark green veg: The darker the shade the better. Go for spinach, rocket, kale and chicory. CUT OUT & KEEP

PHOTOGR APHY: K AT PISIOLEK AT WEARESTUDIO33.COM. ST YLIST: CHARLIE L AMBROS. HAIR: JACK THIRLWAY AT NEVILLE HAIR AND BEAUT Y. MAKE-UP: SAR AH-JANE FROOM AT BARE ESCENTUALS. TOP: FRE YA . LEGGINGS: NATASHA’S OWN. TR AINERS: NIKE. *SOURCE: DR JE YA HENRY, OXFORD BROOKES UNIVERSIT Y

A s t ol d to A M E L I A J E A N JON E S

LAYER 2 Peppers: Have red or yellow peppers for twice as much vitamin C as the green ones.

womenshealthmag.co.uk

LAYER 3 Protein: Your leanest options are tuna, turkey or chickpeas. Size matters – stick to 90g.

LAYER 4 Fat: Choose monounsaturated. A golf-ball-sized portion of nuts or 10 olives will do,

and limit cheese to four dice-sized chunks. Feta and goat’s cheese are king. Add a teaspoon of spicy Asian mustard to your dressing. Not only will it give your kale a kick, it can boost your metabolism by 25%*. That’s hot.

LAYER 5 Dressing: Vinaigrette is typically three parts oil to one part vinegar – reverse the ratio to slim down. Bon appétit.

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Be the first to enter The Body, our brand new competition to search for the next Women’s Health cover star!

Visit us at stand F30 at Be:Fit Expo, 28-30 March 2014, Old Billingsgate

Simply visit our stand at Be:Fit and you’ll benefit from fast-track entry. BE:FIT TICKETS CAN BE PURCHASED AT WWW.BEFITLONDON.COM


beauty &

style

lab

Simple changes, gorgeous results

IN THIS SECTION...

p73 WE HEART DENIM Get the blues with 11 pages of jean updates

p85 BEAUTY TOOL KIT Make over your make-up brushes for a pro finish

p86 RISE AND SHINE No sleep? No sweat. Just fake a rested glow

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THE DENIM EDIT o.uk

It’s the building block of great style, but denim doesn’t have to mean just jeans. Turn over for something more inspired (and, okay, some jeans as well) Wo r d s a n d s t y l i n g CH A R LIE L A MBROS Photography I A N H A R R I S ON

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The dungarees

Previous page shirt, £75, NEUW at Selfridges hat, £140, Bernstock Speirs


The full skirt


The shorts


The ares


The double denim


The pencil skirt


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A GREAT BUM

£180, DL1961

£160, MiH

Look for a dark, all-over colour with big pockets, and draw attention to slim areas with light colours – a white shirt works well. “Steer clear of embellishments, pocket design or contrast stitching,” adds denim stylist Sam Remer. Noted. Approved by: Sian O’Donnell, Contributing Fashion Assistant

“Show it of by choosing a pair with no pockets,” says Remer. “A flared leg will further enhance a pert bum by following its natural curves,” she adds. And look for a fabric containing at least 2% elastane to hike it all up. Groovy. Approved by: Alice Beverton-Palmer, Web Editor

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WIDE HIPS

SLENDER HIPS

£7.99, H&M “High-waisted styles are perfect for drawing attention up towards your waist,” says Remer. A flash of ankle (either with turn-ups or a cropped length) works the same distraction magic – and avoids Simon Cowell comparisons. Approved by: Amelia Jean Jones, Editorial Assistant

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Whether enhancing a juicy bum or slimming down bigger thighs, find the perfect pair of jeans to flatter your problem area

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£180, Mother If you’ve got Shakira-worthy hips (lucky you), most styles will suit, but you can pull of low-rise, so go for it. “A defined waistband of half an inch or more will frame slender hips perfectly,” says Remer. Your hips don’t lie. Approved by: Katie Teehan, Deputy Chief Sub-editor

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Jean genie

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Here’s four things you didn’t know about denim (but definitely should)

A FLAT TUMMY

SECOND SKIN

£105, Salsa at John Lewis It’s all about the rise: too high can emphasise a stomach bulge, while hip-skimmers put you in mufn top territory. Look for a mid-rise with a wide waistband, and for extra pulling-in power, choose a style with two buttons. Who needs Spanx? Approved by: Charlie Lambros, Fashion Editor

Obviously, low-rise is your friend, but a denim wash with faded or bleached areas near the stomach is ideal for drawing extra attention to your best asset. Add a belt in a contrasting colour to further highlight gym-honed abs. Approved by: Aasawari Bapat-Kale, Designer

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LARGER LEGS

PERFECT PINS

DON’T: Assume they’ll fit like a glove straight of. DO: Wear them in the bath. Yes, really. “Raw denim needs moulding to your body, so once you’ve had a soak, try squatting in them, then go outside and allow them to dry naturally,” says Ilse Van Alsenoy, director of women’s design at Levi’s. We recommend a warm day for this trick.

CHILL IT OUT DON’T: Wash new jeans. DO: Avoid washing them for the first six months to ensure they mould to your shape. Popping them in the freezer (in a plastic bag) for two days every few wears will blast any bacteria and keep them smelling fresh. Cool.

GENTLY DOES IT

DON’T: Put your denims in a coloured wash. DO: Wash your jeans by hand in a small amount of gentle detergent. “If your denim is unsanforised (not pre-shrunk), it will shrink in the washing machine by two inches in length and at the waist,” warns Chloe Lonsdale, founder of MiH Jeans. Skinny jeans indeed. £255, 7 For All Mankind at Harvey Nichols

£48, Next “To give the illusion of slimmer legs, try jeans with a two-tone side panel. The clever shading will slim down your hips and shave inches of bigger thighs,” says Remer. Even better than a legs, bums and tums class, we reckon. Approved by: Frances Young, Chief Sub-editor

womenshealthmag.co.uk

DON’T: Chuck frayed jeans. DO: Apply a thin layer of clear nail varnish to frayed edges to prevent holes getting bigger. Hey, if it’s good enough for Balmain...

“We all know skinny jeans are best for showcasing toned pins.” says Remer. “But a contrasting seam down the side draws the eye up and down the leg, for an even more elongating efect.” Cameron Diaz, eat your heart out. Approved by: Amy Grier, Features Editor

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BEAUTY & STYLE LAB

Denim colour wheel

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Whether you’re investing in a classic shirt or giving the denim full skirt a whirl, find the most flattering shade for your skintone with colour consultant Kate Jones’ guide

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A splash of colour can make a style statement of the most dressed-down denim. We’ve picked our six favourite jean-loving lippies

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Very pale and yellow-based skintones

Cool skintones with a blue base a n d E n g l i s h ro s e s

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Jean genie

3

Collar the look

Donna Middleton, owner of theshirtcompany.com, shares her tips on matching your denim shirt to your face

4 7 days with a denim shirt They say you can wear denim anywhere, any time. WH Fashion Editor Charlie Lambros tested the theory with one classic button-up (£90, G-Star Raw)

THURSDAY: In the ofce “Our ofce is pretty smart, although my job involves endless meetings in town so I still need to be warm. Wearing a denim shirt under a jumper is a great look. Make sure your jumper is one size up than usual though, so it’s not too tight.”

OVAL

RECTANGLE Try: Pointed flat This unstructured style softens rectangles for a more feminine look.

MONDAY: Meeting clients “It’s Monday morning and back-to-back meetings for me. Buttoning the shirt to the top keeps it professional, while the dramatic necklace gets lots of compliments. It’s also great for distracting attention from my belly. Now that’s multitasking.”

OVAL Try: Classic Worn high, this shape ofsets an oval perfectly. Button it right up!

ROUND Try: Chelsea This collar sits lower, revealing a little skin to lengthen a round face.

SQUARE Try: Swan neck The V shape elongates your face while softening a sharp jawline.

HEART SHAPE Try: Peter Pan Rounded edges will balance a pointed chin and complement a heart shape.

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TUESDAY: Work drinks “I’ve got drinks with clients at a trendy new bar, so I need to look smart but hip. Double denim hits the mark, but I make sure the outfit is tonal so I don’t morph into a Nashville country singer. And a coat, draped over your shoulders, adds a dash of urban chic.”

FRIDAY: Day to night “I was in work early today but will be out late into the night with friends. A skinny kick flare is smart but sexy and a fedora teamed with a popped collar adds height (I’m 5ft 5in), not to mention some cool-cat credentials. Miaow.”

SATURDAY: Shopping “The weekend at last! I usually spend Saturdays catching up on the shopping I didn’t have time to do in the week. Denim shirts were made for this very reason – I just keep it buttoned and add a top knot to avoid looking slobby.”

WEDNESDAY: On the go “It’s Wednesday and I’m running around town between diferent jobs. I’ve had enough of trousers, so I try layering the shirt underneath a ditsy print dress. It just needs a pair of biker boots to toughen up the look. Done.”

SUNDAY: Brunch with friends “Keep your shirt like your weekend plans: open. Wearing it like a cardigan with a print underneath isn’t just a great transitional style as the weather warms up, it streamlines my torso, too. Perfectly low-fi for brunch with the girls.”

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BRUSH UP 1

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Best for: Dark circles

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Best for: Lower lashline

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Best for: Cream blush

“Conceal with a blending brush,” says make-up artist Lyndsey Harrison. Look for one with flat bristles. A brush no bigger than your little fingernail creates detail. Flick up at the end to create a wide-awake look. You need a round tapered head to mimic the placement and shape of your natural ‘blush’. This one will do nicely.

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AUTY & STYLE LAB

O T H S S 4 3 bars

2 HOURS’ SLEEP 1 DIRTY BURGER...

HO ? K WD O O OIL

ur o o t n k s e ve n a h – w, t ... kno rs glow zzzs o t s as u ve r h -ho eriou D A S e t y h d g o s ei AN ? Nob intly ome H A G W Rough night a s s a g ng B tin s to faki s cut s A N I T A i n i foolproof trick a d br Wo r if your


Morning-after SOS THE ISSUE: ZERO SLEEP AND LOTS OF BOOZE

Rodin Luxury Face Oil, £97

Booze dehydrates, causing your tissues to swell and trap moisture, so you look puffier than Elvis circa 1977. It’s loaded with sugar, too, which celebrity facialist Alexandra Soveral says will ruin your beauty sleep. “Excess sugar ferments at a rate we can’t process, so our systems try to expel it, meaning we need the toilet and sweat excessively.” We knew that last mojito was a bad idea. Fix it: A one-minute facial massage with circulationstimulating Rodin Luxury Face Oil will rehydrate skin and encourage your lymphatic system to drain excess fluid away from the face. Use the balls of your hands in circular motions rather than fingers to avoid dragging the skin.

THE ISSUE: A LONG WEEK = TIRED SKIN

Su-Man Exfoliating Facial Polish, £40; Garnier Miracle Skin Cream, £12.99

Week from hell? Boy, does your skin know about it. Stress causes cortisol levels to shoot up, which in turn disrupts your sleep – and too little shut-eye alters cell and oil production. This means skin cells build up on top of each other causing dullness, while excess sebum coagulates to create the perfect airless environment for blemishes to form. Nice... Fix it: First of, breathe. Then exfoliate with SuMan Facial Polish to remove dead skin cells, and use a light-reflecting moisturiser such as Garnier Miracle Cream. You’ll look brighter, healthier and a lot less like a Madame Tussauds exhibit. Pinky swear.

3 OTHERWAYSTO

LOOK(ANDFEEL) WIDEAWAKE womenshealthmag.co.uk

THE ISSUE: BIG BAD PANDA EYES

Nip + Fab Bee Sting Fix Eye, £14.95; Smashbox BB Cream Eyes, £19

THE ISSUE: STUBBORN PILLOW FACE

Batiste Strength & Shine Dry Shampoo, £3.99; Aussie Dual Personality Spray, £4.89

Those dark under-eye circles make us wish giant sunglasses were appropriate officewear. Yes, genetics, allergies and differences in skintone all play their part, but lack of sleep is the main culprit, because when we’re tired the capillaries around our eyes become weaker, causing leakages that appear in the form of dark, sallow-looking circles. Not good. Fix it: The shadows should fade during the day, but to help them along, use a rich eye cream – we love Nip + Fab Bee Sting Eye Fix. Then hide the remaining evidence with a brightening concealer, such as Smashbox BB Cream Eyes, and you’ll be okay to ditch the shades.

Crank up the Gaga. Studies show listening to dance music makes your feel more wide-eyed.

THE ISSUE: SCARECROW BARNET

Apivita Natural Serum, £29.50

Blame stress. It causes us to toss and turn in our sleep because of the surge of hormones. Oh, and it’s worse if you’ve been drinking, as you spend 4.5% more time awake in the second half of the night, so there’s even more hairmussing movement. Add the fact that follicles are weakest in the morning when they’re lacking protein, and you’ve got a recipe for a giant birds’ nest. Fix it: Tigi creative director Nick Irwin says, “Slather on a hair mask before bed [pop a towel on your pillow]. Rinse in the morning and hair will be smooth.” No time to wash it? We swear by a blast of Batiste Dry Shampoo, plus a conditioning spray like Aussie Dual Personality.

Spritz. Grapefruit-based scents are proven to make you appear up to six years younger.

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Most people who don’t sleep on their back will wake up with pillowedge indents on their faces. Not only bemusing, they’re also bad news for your skin. Dermatologist Dr Howard Murad says, “When you sleep on your side or with your face down into the pillow, you ‘push’ your skin into awkward positions over time, which can ultimately lead to wrinkles.” Yikes. Fix it: Use a product with hyaluronic acid spheres, such as Apivita Natural Serum, for immediate line-filling and plumping effects. And to help you sleep on your back, try wedging two small cushions either side of your head. Sure, it’s a passionkiller, but it works.

Pull on your ear lobe. It’s a natural pressure point to perk you up if you’re tired. We’re all ears.

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TOTAL GYM INSPIRATION! OVER A YEAR’S WORTH OF WORKOUTS, JUST £7.99!

Whether you’ve only got 10 minutes or a whole hour there’s a plan here to guarantee you tighten your tummy and keep it that way. From perfecting your last-minute beach body to fitting workouts around pregnancy and motherhood, this book has all you need.

ONSALENOW!ANDATWOME


BETTER BODY SECRETS Boost your body confidence overnight with the simple tips and tricks in this book. Get inspired by the Women’s Health readers who have transformed their bodies, then follow their lead with a complete six-week exercise and nutrition plan, which combines simple workouts with delicious food to deliver fast results whatever your shape. £7.99

RUN FOR MORE…

This book from our sister title Runner’s World is perfect for any woman who already enjoys running or is considering taking up the sport. It has all the specialist info you need. £9.99

Reach your running goals faster by getting your nutrition spot on with this special. With over 130 new recipes and all the latest science, it’s an indispensable kitchen companion. £9.99

If you’ve ever wanted to lose weight by running this is the book for you. It includes a 12-week plan that will turn even an absolute beginner into a lean runner, for life. £9.99

NSHEALTHMAG.CO.UK/WHBOOKS


EKATERINA ZALITKO

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Their body YOUR WAY

BODIES OF EVIDENCE YOU MIGHT NOT RECOGNISE THEIR FACES, BUT YOU’LL CERTAINLY KNOW THEIR BODIES. WE MEET THE WOMEN WITH THE MOST SOUGHT-AFTER PHYSIQUES IN THE FITNESS MODELLING INDUSTRY AND GIVE YOU THE OPPORTUNITY TO JOIN THEM AS WE LAUNCH WH’S SEARCH FOR ‘THE BODY’ WORDS: AMELIA JEAN JONES PHOTOGRAPHY: JAMES DAY

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CHERELLE-ROSE PATTERSON, 24 MODEL FOR SANDSTORM SWIMWEAR AND SLENDERTONE

WEIGHT: 63kg EXERCISE ROUTINE: I have a naturally slim figure, but I do have to work hard to get the definition my clients demand. I fit in an hour of Body Pump a week, plus four gym sessions made up of 20 minutes of cardio and 40 minutes of arm and leg weights. DIET: I’m not a grazer – I eat three

meals a day. I have a protein-packed breakfast of avocado with smoked salmon, then I pair my chicken and brown rice lunch with a spinach, apple, lime and kiwi juice. It floods my system with vitamins without bulking up my calorie intake. I carry a two-litre bottle of water around to encourage me to drink. Staying hydrated means I’m less likely to overeat and it keeps my stomach flatter than cafeinated drinks.

SECRET WEAPON: I have a wheatgrass shot every morning. I don’t drink cofee so it gives me a little energy boost. INSIDER KNOWLEDGE: Pump up your muscles with weights before a photo shoot. The morning of most shoots, I do five sets of 30 leg presses on the weights machine at 60kg to make my muscles show. You have to look as if you’re capable of doing the exercise the brand is promoting. Skinny doesn’t cut it.

BODYISM BEAUT Y FOOD, £55, BODYISM.COM

HEIGHT: 5ft 9in

“Fitness modelling has opened up the doors that fashion slammed in my face”

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Their body YOUR WAY

NATHALIE SCHYLLERT, 31 MODEL FOR ADIDAS, PUMA AND BODYISM (WHERE SHE IS A DIRECTOR)

HEIGHT: 5ft 8in WEIGHT: 60kg EXERCISE ROUTINE: I walk for an hour a day, pushing my three-month-old baby in his pushchair. I also do two 75-minute yoga sessions a week and two hours per week at Bodyism with a fellow trainer. We concentrate on activating my core and switching on my upper body strength using my body weight. I was a ballerina when I was younger so muscle memory means I tone up easily. DIET: I try to keep my diet as clean as possible. Scrambled eggs with salmon and avocado is a typical breakfast, with a cucumber, carrot, celery and lemon juice. Although if I’m feeling like a treat, I have an organic bran and honey mufn. For lunch, I have a large chicken, coriander and quinoa salad with lots of water. Dinner, meanwhile, is baked salmon with mashed sweet potato and a spinach salad. If I’m craving pudding, a Coyo coconut yoghurt blitzed with frozen berries satisfies my sweet tooth.

“There’s no quick fix – being in shape is a full-time occupation”

SECRET WEAPON: I whizz up Bodyism Beauty Food powder with mint, celery and water. It’s quite sweet so it feels like a treat, but it helps my skin at the same time – great when you could be called in front of the camera at any moment. INSIDER KNOWLEDGE: Have a rest day if you want to and need it. Working out is all about making yourself feel good. If you’re feeling stressed or tired and go for a run, your cortisol levels can make you gain weight and feel worse.

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TONI COX, 31

HEIGHT: 5ft 8in

MODEL FOR REEBOK, ECCO AND SPORTS PRO

“Strong, lean and healthy bodies are prized in the fitness modelling industry”

WEIGHT: 60kg EXERCISE ROUTINE: I do four hours of kick boxing a week with my dad, a former World Champion kick boxer. It’s great for blasting body fat. I do an hour of Bikram yoga a week to help me tone up – something I’ve had to ramp up since turning 30. I have to avoid heavy weights because I bulk up easily and clients want you to look lean, not overly muscly. In the run-up to most campaigns, I stick to my normal routine. Exhaustion shows. I need to make sure I’m always photo ready. I just add five reps of 20 dynamic crunches per day. It really helps with core definition – especially if I’m having close-up shots of that area.

SECRET WEAPON: Drinking a bottle of aloe vera juice the morning of a shoot really stops me bloating. INSIDER KNOWLEDGE: Don’t overdo it. Getting injured means you’re taking one step forward and two steps back.

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ST YLING: CHARLIE L AMBROS. HAIR AND MAKE-UP: ROBYN KNIGHT. CHERELLE WEARS: TOP, FOREVER 21; SHORTS, TOPSHOP. NATHALIE WEARS: TOP, H&M, SHORTS, BODYISM. TONI WEARS: LEOTARD, AMERICAN APPAREL. EK ATERINA WEARS: TOP, FOREVER 21; PANTS, MODEL'S OWN. TONI COX FROM NEVS MODEL AGENCY, NEVSMODELS.CO.UK

DIET: My body works and looks best when I eat every three hours. For breakfast, I usually have porridge with soy milk and blueberries, followed by wholemeal pasta with chicken, broccoli and a nut cream sauce for lunch – my biggest meal of the day – while dinner is usually soup with protein. In between, I nibble on a boiled or poached egg.


Their body YOUR WAY

EKATERINA ZALITKO, 29 MODEL FOR SHOCK ABSORBER, FREYA SPORT, SWEATY BETTY AND WH

HEIGHT: 5ft 9in WEIGHT: 56kg EXERCISE ROUTINE: I adapt my fitness regime depending on how I feel when I look in the mirror. I usually do three two-hour sessions of Shotokan karate – a weaponless martial art. I also do two 30-minute yoga sessions and two 90-minute balates (ballet and Pilates) classes. If I’m doing a lingerie shoot I’ll do squat pulses to make my bottom look perkier.

“Getting in shape is the ultimate job satisfaction”

DIET: I eat little and often and the best quality of whatever I can find. For breakfast I usually eat yoghurt with banana and organic granola, I have a mozzarella salad with coconut water for lunch (I find it hard to drink plain water – it doesn’t taste of anything) and a salmon salad for dinner. I don’t believe in eating after 6.30pm. Your body needs time to digest food so my evening meal is light and carb-free. SECRET WEAPON: I take a spoonful of spirulina powder every day in a shot glass of water. It’s high in protein, vitamins and minerals and keeps my hormones and immune system in check.

Get the workouts that keep these top models camera-ready by visiting bit.ly/WHFitnessModelWorkout

womenshealthmag.co.uk

INSIDER KNOWLEDGE: Sixty per cent of your body comes from what you eat. I exercise to make myself feel good – the aesthetics are a bonus.

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Their body YOUR WAY

THE BODY COMPETITION

COULD YOU BE THE WH BODY OF 2014? WHAT WE WANT

Do you have what it takes to be the next big thing in fitness? Women’s Health is launching a nationwide search for the new face, and body, of our magazine. Have you ever found yourself flicking through the pages of Women’s Health wanting to get more involved in the action? Well, now’s your chance to show oc all your hard work in the gym. We’re looking for an inspirational reader

who embodies the look and spirit of Women’s Health. As the winner of the inaugural ‘The Body’ competition, you’ll become our ambassador; helping to spread the word about body confidence and inspiring and motivating women across the country to get fitter, stronger and healthier.

WHAT YOU’LL WIN

As well as starring on a cover and in three fitness shoots for Women’s Health, you’ll also get a year’s supply of Protein World whey

protein powder. Most importantly, you’ll help to shape the national consciousness of what being fit and healthy really looks like.

HOW TO ENTER

Send us three recent colour photos of yourself (one face and two full-body shots) as well as 250 words on why you deserve to win, how you stay in shape and your attitude towards health. After all, your personality and motivation is just as important as your physique. The deadline for submissions is 31 May 2014. For more information and to submit your entry, visit bit.ly/WHTheBody2014.

THE JUDGES Finalists will be invited to London, where they will meet the judges, including:

Fitness model NATHALIE SCHYLLERT

Olympic champion cyclist VICTORIA PENDLETON

Women’s Health Editor FARRAH STORR

FAST-TRACK YOUR ENTRY

Have your photo taken and enter in person when you visit the Women’s Health team at the Be:Fit expo at Old Billingsgate Market, London, from 28 to 30 March (befitlondon.com). We look forward to meeting you!

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PHOTOGR APHY: JOSEPH SINCL AIR

Dancer and Women’s Health cover star KIMBERLY WYATT


DOWNLOAD YOUR ULTIMATE RUNNING COMPANION Subscribe to the digital edition of Runner’s World and SAVE UP TO 26% on the cover price. Get great tips on race plans, sportswear, nutrition and much more.

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THE NETHERLANDS Best for: Eye surgery

GERMANY Best for: Gynaecology

FRANCE Best for: Dermatology

SWITZERLAND Best for: Spinal surgery

SPAIN Best for: Fertility treatment

GREECE Best for: Urology


Cheap flight QUA LITY CA R E

HUNGARY Best for: Dental work

CZECH REPUBLIC Best for: Orthopaedics, weight loss

PASSPORT TO HEALTH

It costs thousands to get your teeth fixed on the NHS. In Budapest, you can get a Hollywood smile investigates the rise of health tourism Wo r d s W I L L N IC OL L / I l l u s t r a t i o n J I R AY U KO O

I

can benefit. It’s predicted 780 million patients will seek medical care outside their EU country of residence by 2015. Hungary’s Minister of State for Health, Dr Miklós Szócska, opened the country to health travellers in 2011, Poland’s Year of Medical Tourism begins this year and Spain has been doing a roaring trade But while it’s big business in Europe (the European health market is valued at around €15 billion), UK consumer statistics compiled by the International Passenger Survey show only 63,000 of Brits received medical treatment outside Britain in 2013. Maybe this is because accounts of foreign healthcare ricochet with horror stories or because pride in the NHS is unflappable. But our recent problems with stad, hygiene and MRSA have

“Generally, the best way for patients to benefit from the Directive is to pay for

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SINGAPORE Best for: Liver transplants ILLUSTR ATION: JIR AYU KOO @ AGENCYRUSH. *NAMES HAVE BEEN CHANGED


Cheap flight QUA LITY CA R E

THAILAND Best for: Gender reassignment surgery

HEALTH TOURISM: DOs AND (BIG) DON’Ts On a conventional city break, mistakenly ordering a live turkey instead of an espresso is a harmless giggle, but health tourism requires meticulous planning. Follow our pointers to let you keep control when the environment is alien 1/ DO ask the number of surgeries the hospital performs – the best expect surgeons to maintain a daily rota. Be suspicious of any hospital that claims to operate 365 days a year. It shows a quantity-over-quality approach. 2/ DO ask for surgical outcome statistics and the complications rate for the clinician they plan to assign. It may sound high – but a figure below 9% is good. When it comes to MRSA,

the hospital must be able to prove it has never existed there. 3/ DO arrange a return flight, follow-ups and physiotherapy. 4/ DO ensure any medication you’re given in the country of your operation is fully licensed for use in the UK. You can check by registering at bnf.org and searching for the drug’s name. Your hospital will only discharge you with enough for seven days.

1/ DON’T hold back your medical history – it’s better to be certain before you book your flight. Under UK law, your GP must provide a full copy of your notes – free of charge.

3/ DON’T return home immediately. Wait at least seven days in order for stitches to be removed, rehabilitation to end and oxygen levels to return to normal in the body before flying.

2/ DON’T go it alone. Book with an established medical travel company who can provide specialist insurance, as regular policies will be invalid. The only policy currently available in the UK is provided by Operations Abroad.

4/ DON’T block-book visits. Travel costs make it appealing to have a few ops at once, but the trauma to your body is significant. This is a useful way to spot a good hospital. SurGal will only consider a maximum of two.


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he fear of bulking up to anything close to the muscular extremes of female bodybuilders (or Madonna) has long kept many women out of the weights room. But never lifting anything heavier than your hairdryer is a mistake. “Strength is an often-overlooked component of physical health,” says Dr Alexander Koch, professor of exercise science at Lenoir-Rhyne University in the US. “Lifting weights is excellent for bone density and joint mobility.” And since it boosts lean muscle mass and fires up your metabolism, it’s also your ticket to the slim, tight shape you’ve been searching for. Read on as we bust those muscle myths and show you the way to a smokin’ hot body one weight at a time...

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Stay stronger FOR LONGER

PREPARE FOR LIFT-OFF For each workout, do three sets of each move in order, performing all reps and sets before going to the next exercise. When you see two exercises next to the number, do them as a superset, alternating between them (no rest!) to complete the sets. Lifting twice a week is suFcient, but you’ll see better results doing four total workouts each week. On rest days, you can stay active with other physical activities such as yoga, hiking, running, conditioning circuits and dance classes – just don’t push yourself to the point of exhaustion or pain. Here’s how to space your workouts throughout the week:

IF YOU’RE LIFTING TWICE A WEEK

THE PLAN

Define your shoulders, flatten your abs and tighten your bum with this programme created by Kellie Davis, strength coach and coauthor of Strong Curves: A Woman’s Guide To Building A Better Butt And Body. Rather than working single muscle groups the way many body-building plans do, this approach focuses on compound exercises (such as squats, deadlifts and presses). This distributes the work evenly, allowing you to lift heavier loads without injury. It’s also more metabolically taxing, so you torch a greater number of calories in a shorter space of time. The plan includes two routines (Workouts A and B), which you should complete each

week. The linchpin: you can’t just rely on a single pair of dumbbells to get you through a workout. Large muscle groups (think legs, glutes, chest and back) can handle heavier weights than smaller muscle groups (your arms, shoulders and calves). For each move, choose a weight you can lift for the prescribed number of reps, but no more. If you’re well under or over the rep range, increase or decrease the weight by one or two kilos. Just don’t get too comfortable – you’re becoming stronger as your body adapts to the demands you place upon it, so you should aim to add a little extra weight each workout or week.

WORKOUT A 1a/ BARBELL HIP THRUST Do 10 to 12 reps

(a)

Sit on the floor, knees bent and feet flat, and lean your upper back against a bench. Place a barbell or body bar across your hips and hold it with both hands.

(b)

A. Pushing through your heels, raise your hips until your body forms a straight line from shoulders to knees. B. Slowly lower the weight back to the start. Tip: best to avoid eye contact while you’re thrusting. Awkward.

1b/ ONE ARM BENT-OVER ROW Do eight to 10 reps on each side Place your left knee on a bench and your right foot on the floor next to it, then lean forward to place your left hand on the bench. Reach down with your right hand to lift a dumbbell oR the floor, palm facing in.

STRONG CURVES: A WOMAN’S GUIDE TO BUILDING A BETTER BUTT AND BODY BY KELLIE DAVIS (£32, VICTORY BELT PUBLISHING)

DAY 1: Workout A DAY 2: Rest

(a)

DAY 3: Rest DAY 4: Workout B

A. Keeping your back flat, bend your right elbow and squeeze your shoulder blades together to pull the dumbbell up your side until it reaches your ribcage. B. Lower back down. That’s one rep – now alternate sides and feel the burn.

DAY 5: Rest DAYS 6 AND 7: Rest

IF YOU’RE LIFTING FOUR TIMES

(b)

DAY 1: Workout A DAY 2: Workout B DAY 3: Rest DAY 4: Workout A DAY 5: Workout B DAYS 6 AND 7: Rest

2/ GOBLET LOW-BOX SQUAT Do eight to 10 reps

Quick tip: Point your toes outward up to 30 degrees if it helps you keep your heels on the floor throughout the exercise.

(b)

Holding a dumbbell with both hands, elbows bent and close to your body, stand facing away from a bench or box that’s at or below knee level, your feet shoulder-width apart. A. Maintaining a tight core throughout, slowly sit your hips back until you’re seated on the bench, keeping your knees in line with your toes. B. Pause, then press through your heels to return to the start. That’s one rep. Who said sitting down was easy?

(a)

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3a/ INCLINE BENCH PRESS Do five to eight reps Grab a dumbbell in each hand and lie face up on a bench set at a 45-degree incline. Position the weights at your shoulders, elbows bent. This is not a rest. A. Abs tight, press the weights up until your arms are straight. No shaking. B. Lower back down for one rep. (a)

(b)

3b/ PLANK Hold for 30 to 90 seconds Place your forearms on the floor, elbows directly under your shoulders, and extend your legs to create a straight line from head to heels. Steady! A. Contract your core, glutes and quads and hold. Yep, this will hurt tomorrow. (a)

TRAIN SAFE

FOR MORE INFORMATION, VISIT BODYISM.COM. BODY BRILLIANCE POWDER, £50, BODYISM.COM

THE EXPERT: Tegan Haining WHO: Personal trainer at Bodyism WHAT: Super trainer Haining shows you how to lift weights without doing your back in

1

WARM UP PROPERLY

“Activate your glutes, core and back so they support you in your workout.” Try side walking with a resistance band around your ankles.

2

REST AND STRETCH

“Rest days are important, as this is when muscles strengthen. Stretch to increase blood flow to tight or sore areas. Aim for one rest day after every two workout days to minimise your injury risk.”

3

EAT CLEAN AND LEAN

“Help muscles rebuild and increase energy with food. After a workout, try a smoothie with Body Brilliance protein powder, cinnamon and rice milk. A squeeze of lime in your water gives you natural electrolytes, keeping you hydrated.”

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Stay stronger FOR LONGER

MYTH # 1

WORKOUT B

MUSCLE CAN TURN TO FAT

They’re two totally diferent types of tissue, so even if you slack of, your hard-earned muscle won’t turn to fat. “With lack of use, muscle cells atrophy. If they shrink to a certain size, they undergo apoptosis,” says Koch. (Translation: they die.) But if you lose muscle, you’ll burn fewer calories per day and if your calorie intake remains the same, excess energy can be stored as fat. Got it.

1a/ ONE ARM STANDING PRESS Do six to eight reps on each arm

1b/ SIDE STEP-UPS Do eight to 12 reps on each leg

Grab a dumbbell with your right hand and hold it in front of your right shoulder, elbow bent, thumb touching your shoulder and palm facing forward.

Holding a dumbbell in each hand, arms at your sides, stand to the right of a solid bench and put your left foot on it.

A. Keeping your core tight, press the weight up until your arm is straight. B. Reverse the movement to return to the start and swap sides. Great start.

(a)

(a)

A. Drive through your left heel and straighten your left leg until you’re standing tall on the bench. B. Slowly return to the start, keeping your left foot on the bench. Steady!

(b)

2/ DUMBBELL ROMANIAN DEADLIFT Do eight to 10 reps Hold a pair of dumbbells in front of you, palms facing your thighs and feet shoulder-width apart.

(b)

A. Keeping your core tight and back flat throughout, push your bum back and bend over at the hips, bending your knees slightly as you lower the weights down towards your shins. B. When you feel a stretch in your hamstrings, stop and slowly reverse the movement, squeezing your glutes. That’s one rep. Still feeling good? Right, on to the next move...

(b)

Quick tip: Keep the dumbbells nearly in contact with the front of your legs throughout the movement.

(a)

4/ CHEST-SUPPORTED ROW Do six to eight reps

5/ SIDE PLANK WITH CLAM SHELL Do eight to 10 reps on each side

Grab a dumbbell in each hand, palms facing each other, and lie face down on a bench set at a 45-degree incline.

Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg. Raise your hips to create a straight line from shoulder to knees.

A. Bend your elbows and squeeze your shoulder blades to pull the dumbbells to your sides, level with your ribcage. B. Slowly lower the weights back to the start, fully extending your arms. That’s one rep. Nearly there now.

A. Rotate your right knee towards the ceiling, keeping your feet together. B. Lower your leg, keeping your hips raised throughout. You can do it.

(a) (a)

That’s just a recipe for dodgy tan lines

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Stay stronger FOR LONGER

MYTH # 2 CARDIO BURNS MORE FAT

ILLUSTR ATIONS: LIZZ Y THOMAS.COM. FOR MORE INFORMATION ON JOE WICKS, VISIT THEBODYCOACH.CO.UK . CALORIE ANALYSIS: MARTIN MACDONALD, MARTIN-MACDONALD.COM. CALORIES ARE PER SERVING

“Actually, weight training helps you get a more toned body in less time than doing just cardio,” says Haining. “If you only have half an hour to work out, make sure you use some resistance.” Lifting weights ups the baseline number of calories you burn each day. “Muscle tissue is the most metabolically active tissue – the more you have, the more energy you need just to keep living,” says Koch. Even just two weights sessions a week can reduce overall body fat by about 3 percentage points in only 10 weeks That’s a win.

MEAL PLAN This meal plan by health and fitness trainer Joe Wicks has the perfect balance of protein and fat to fuel workouts, aid recovery and help you build strong, lean muscle

BREAKFAST

LUNCH

DINNER

PROTEIN PANCAKE

PEANUT CHICKEN WITH NOODLES

CREAMY NO-CARB BAKE

SERVES

1

CALS

572

SAT FAT

14.3g

CALS

SERVES

686

1

SAT FAT

SERVES

4g

1

CALS

718

SAT FAT

15.7g

! 1 egg ! 3 egg whites ! 1 scoop whey protein ! 1 banana, sliced ! 25g oats ! 1 tbsp cottage cheese ! 10g coconut oil ! 1 tbsp Greek yoghurt ! 1 tsp syrup

! 160g chicken ! 150g noodles ! 1 garlic clove ! thumbsize piece ginger ! 1 tsp olive oil ! 1 pepper, sliced ! 25g peanut butter ! 60ml hoisin sauce ! 1 tsp rice wine vinegar ! 30g spring onions

!500g chopped cauliflower ! 400g drained, tinned tuna ! 1 spring onion, sliced ! pinch cracked pepper ! 50g cottage cheese ! 40g Greek yoghurt ! 50g grated cheese

Put the eggs, whey, banana, oats and cottage cheese into a blender and blitz to a rough mix. Heat the coconut oil in a nonstick pan. Add the pancake mixture and cook both sides until golden. Serve with the yoghurt and a drizzle of the syrup. Nice and easy for when you’re half asleep.

Grill the chicken until tender and boil the noodles. Meanwhile, crush the garlic, grate the ginger and cook in the oil for 1 minute. Add 60ml water and the next four ingredients. Heat for a few minutes until the pepper has softened, add the noodles and chicken then garnish with chopped spring onions and serve.

Ready for the ultimate guilt-free comfort food? Right, preheat the oven to 220°C, then boil the cauliflower until just cooked. Mix the tuna, spring onion, pepper, cottage cheese and yoghurt. Add the cauliflower and put the lot in a baking dish. Top with the cheese and bake for 12 minutes. Yum.

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Women’s Health Reader Oer

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Champneys oers the ultimate luxury boot camp, with 89 years of tness expertise and four luxurious spa resorts to choose from, becoming a tter, healthier, slimmer you couldn’t be easier! Our top tness experts will motivate and guide you through an intensive kick start weight loss package that includes fun indoor and outdoor activities, team games, body composition analysis, plus food from our world class chefs, that is not only nutritious but delicious, and all without a tough military regime. Our individual approach will make sure you achieve maximum results and best of all, you get a little bit of Champneys pampering every day as a reward! By the end of Champneys Boot Camp you will feel tter, more energised and inspired to make positive lifestyle changes that will last a lifetime. Try our two night Champneys Boot Camp - created to provide a motivational kick start to help you get into shape, boost your energy and raise your overall tness.

What’s included? • Arrival 11am • 2 nights’ accommodation • Boot Camp breakfast, lunch & dinner menu (restricted calorie controlled diet) • Pre-arrival support and communication • Welcome talk on arrival • Blood pressure check • Body Composition Analysis • 4-6 exercise sessions per full day -indoor/outdoor • Champneys Massage 25 mins • Thalassotherapy pool session 25 mins • Diet & exercise talk • Dedicated member of tness to support and guide • Complimentary robe hire • Depart 4pm Available dates: • 11th April Champneys Henlow, Bedfordshire • 25th April Champneys Tring, Herfordshire • 30th May Champneys Springs, Leicestershire • 6th June Champneys Forest Mere, Hampshire

To book please call 0843 316 2222 and quote WHBC14 Or visit www.topbreaks.com/womenshealth Terms and conditions apply. O er applies to standard rooms. Upgrade available to superior rooms for ÂŁ30 per person per night. Single supplement is ÂŁ30 pp per night. O er is per person and based on two people sharing a room. Subject to availability and applies to new reservations only. This discount code cannot be used in conjunction with any other promotional o er or discount.


Ditch the facialist and eat yourself gorgeous with these five beauty-boosting recipes from nutritional chef Lee Holmes Wo r d s A M Y G R I E R / P h o t o g r a p h y S T E V E B R OW N

If anyone is living, breathing proof that you are what you eat, it’s Lee Holmes, a Gwyneth/Nigella hybrid whose book of gluten-, wheat-, dairy- or sugar-free recipes was the wellness sensation of 2012. Now she’s back with a new health bible, Eat Yourself Beautiful: Supercharged Food, based on the theory that anti-inflammatory foods reduce stress in the body at a cellular level, resulting in brighter skin, thicker hair and fewer signs of ageing. “The skin is your largest organ, helping to eliminate toxins while conveying the state of your internal health to the world,” she says. “How you look is 75% down to your diet, so you have to eat properly – and cleverly.” Her advice? “Cut out sugar, saturated fat and anything processed.” Lee recommends omega-3-rich foods (sardines are beauty powerhouses, she says), cruciferous vegetables (such as broccoli, kale and cabbage), turmeric (a powerful anti-inflammatory), ginger and extra-virgin olive oil. Here, she shares five recipes to beautify you from the inside out...

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Healthy plate H A PPY FACE

Goat’s cheese and raspberries on flaxseed loaf


THE BREAKFAST SUPER FACIAL Goat’s cheese and raspberries on flaxseed loaf (previous page) SERVES

6

CALS

560

SAT FAT

13g

READY IN

50

MIN

This recipe is a veritable smorgasbord of skin-boosting ingredients. “The raspberries are packed full of antioxidants, which counteract the oxidative stress caused by skin-harming free radicals,” says Holmes. “Their vitamin D also helps maintain your collagen stores, while omega-3-rich chia seeds strengthen cell membranes, allowing water and nutrients in, and toxins out.” Now that’s one hard-working toastie. FOR THE LOAF: ! 350g gluten-free self-raising flour ! 30g ground flaxseed ! 20g chia seeds ! 115g mixed sunflower and pumpkin seeds ! 1⁄2 tsp sea salt ! 4 organic eggs ! 1 tsp apple cider vinegar ! 80g melted unsalted butter ! 80ml coconut milk ! 6 drops stevia liquid FOR THE TOPPING: ! 100g fresh goat’s cheese ! 2 tsp sheep’s milk yoghurt ! 60g fresh raspberries METHOD

1/ Haven’t used a loaf tin since 1997? Now’s the time. Lightly grease and line a 20cm x 9cm tin with baking paper, and preheat the oven to 175°C. 2/ Mix the flour, ground flaxseed, chia, sunflower and pumpkin seeds in a bowl with the salt. In a separate bowl, use an electric beater to beat the eggs. Then stir in the vinegar, butter, coconut milk, stevia and 125ml water. Pour the wet ingredients into the bowl with the dry seed mixture and stir well. 3/ Spoon the lot into the loaf tin and bake for 40 minutes, or until a skewer inserted into the centre comes out clean. Turn out on to a wire rack to cool. This loaf will keep for a week in the fridge or two months in the freezer. 4/ Now to assemble your breakfast. Mash the goat’s cheese and yoghurt and spread it over two slices of the bread, toasted. Top them with a layer of slightly mashed raspberries. Looks just like jam and clotted cream, right?

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Healthy plate H A PPY FACE

SERVES

5

CALS

702

SAT FAT

9g

READY IN

90

MIN

! 2 tbsp extra-virgin olive oil ! 1kg diced lamb (shoulder or leg), fat trimmed of ! 1 onion, thinly sliced ! 1 tbsp ground turmeric ! 1 tbsp ground ginger ! 1 tbsp ground cinnamon ! 1 tbsp harissa ! 215g lentils ! 2 litres home-made chicken stock ! 1 large tomato, diced ! juice of 1 lemon ! 1 bunch baby spinach ! 1 bunch coriander, to serve METHOD

/ Hungry? You will be. Heat

/ Add the remaining oil to

/ Add the lamb to the pan

AGE-DEFYING DINNER / Serve topped with the

SERVES

4

CALS

542

SAT FAT

3g

READY IN

40

MIN

Pistachios are one of the best sources of vitamin E – vital for soft and supple skin. “They protect your body against sun radiation thanks to a natural oil that fights dryness, age spots and pigmentation,” says Holmes. (Not to be used instead of your SPF30, though.) ! 60ml extra-virgin olive oil ! 1 tbsp thyme leaves ! salt and freshly ground

womenshealthmag.co.uk

Sweet pistachio chicken

black pepper, to taste ! 4 chicken breast fillets ! 2 garlic cloves, sliced ! 80ml apple cider vinegar ! 2 tbsp rice malt syrup ! 6 drops stevia liquid ! 125ml chicken stock ! 65g chopped pistachios METHOD

1/ Okay, combine 1 tbsp of the olive oil, thyme, salt and pepper in a bowl. Rub the mixture into the chicken. 2/ Now, heat 1 tbsp of the oil in a heavy-based frying pan over a medium heat and sauté the garlic for 5 minutes. Add

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the chicken and cook for 15 to 20 minutes, turning regularly. 3/ Remove the chicken from the pan, set aside in a serving dish and keep warm. Then put the vinegar, rice malt syrup and remaining oil in a saucepan and cook for 1 minute, stirring constantly. 4/ Add the stevia and the stock to the pan and simmer for about 10 minutes, until it thickens. Add the pistachios and cook for 1 minute. Pour the sauce over the chicken and serve. Dig in.

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Healthy plate H A PPY FACE

HAIR-BOOSTING DESSERT Raspberry-studded butternut squash pie SERVES

6

CALS

390

SAT FAT

7g

READY IN

55

MIN

“Squash is packed full of vitamins A, C, K and E, as well as magnesium, potassium and iron, which means it’s excellent for hair volume, gloss and regrowth, as well as maintaining a healthy scalp,” says Holmes. “You can even use squash directly on your hair and scalp as an intensive conditioner.” (Find more DIY beauty fixes below.) You heard the woman – get that pie on your head, pronto! ! Coconut oil for greasing BASE ! 105g raw cashew nuts ! 40g sesame seeds ! 11⁄2 tbsp chia seeds ! 11⁄2 tbsp flaxseed ! 40g sunflower seeds ! 60g cooked brown rice ! 60g quinoa flakes ! 6 drops stevia liquid ! 1 tsp alcohol-free vanilla extract ! 1⁄2 tsp ground cinnamon ! 2–3 tbsp coconut oil TOPPING ! 600g steamed and cooled butternut squash or sweet potato ! 1 tbsp almond milk ! 2 large organic eggs, beaten ! 6 drops stevia liquid ! 1 tbsp coconut oil ! 1⁄2 tsp ground cinnamon ! 1⁄2 tsp grated nutmeg ! 1 tsp alcohol-free vanilla extract ! 20 raspberries METHOD

1/ It’s pie time! Preheat your oven to 190°C and grease a 20cm springform cake tin or pie dish. 2/ Put all the base ingredients in a food processor, adding the coconut oil last, and blitz for 15 seconds. 3/ Remove the dough and, using your hands, press it evenly into the prepared tin, packing it tightly around the edges to make a crust. Bake blind (with a sheet of greaseproof paper on top covered in rice or baking beans) for about 10 to 15 minutes, or until the base looks lightly golden. 4/ Now for the fun part: combine all the topping ingredients, except the raspberries, in a large bowl and mash with a fork until smooth. Spoon this mix into the base and stud with the raspberries. Return the pie to the oven and bake for 35 minutes. Serve warm or cold. Nigella, eat your heart out.

REJUVENATING PETITS FOURS Chocolate trufes MAKES

28

CALS

96

SAT FAT

1.5g

READY IN

15

MIN

“Raw cacao revs up your metabolism to attack fatty deposits in your body, plus it boosts circulation to help zap dark eye circles,” says Holmes. Oh, and whizzing up chia seeds makes them more bioavailable for your body, so you reap more benefits from their skin-plumping omega-3.

! 50ml coconut milk ! 125g nut butter (any) ! 30g ground cacao ! 60g chia seeds ! 75g sesame seeds ! 75g pumpkin seeds ! 75g sunflower seeds ! 75g coconut flour ! 2 tbsp rice malt syrup METHOD

1/ You won’t believe how easy this one is. Simply place all the ingredients in a blender and pulse until smooth. 2/ Remove 1 tbsp of the mix

and roll it to form a small ball. Repeat until you’ve used it all. 3/ Store the trufes in an airtight container, they’ll keep in the fridge for two weeks, or for three months in the freezer. Assuming they haven’t all been devoured within seconds, that is. Recipes and images taken from Eat Yourself Beautiful: Supercharged Food by Lee Holmes (£14.99, Murdoch Books).

DI Y BE AU T Y CA BI N ET

Forget trawling Boots. To sort everything from dry skin to dandruf, look no further than your kitchen cupboards, with Holmes’ best home-made fixes

PIGMENTATION “Mix a small cup of lemon juice and apple cider vinegar and apply with a cotton bud every day to fade age and sun spots. You’ll see the dicerence in a week.”

womenshealthmag.co.uk

DRY SCALP AND HAIR “Whisk 1 egg yolk, 1 tsp coconut oil and a few drops of water into a paste and massage it into your scalp. Rinse after 5 minutes for a high-shine finish.”

DRY SKIN “Avocado sends a rush of moisture to your skin. Brush the inside of the skin over your face, legs and arms, then rinse oc to feel instantly smoother and softer.”

DANDRUFF “You don’t need chemical shampoos. Put apple cider vinegar into a spray bottle and spritz it on your scalp. Leave it on for 15 minutes before washing your hair.”

DULL COMPLEXION “Make a rejuvenating face mask with half a cup of organic porridge oats, an egg and 1 tbsp almond or coconut oil. Leave it on for about 15 minutes, then rinse.”

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FLAKY SKIN “I exfoliate with half a cup of brown or coconut sugar, olive oil, 1 tsp honey and a drop of lemon or vanilla scent. Rub it all over, then rinse.”

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DEFYING

R V T G AI Y The pull of the earth is causing us to age faster than, let’s be honest, a lot of us would like. With an anti-ageing enemy that formidable, we’re calling in the big guns... Wo r d s A N I TA B H AG WA N D A S

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Get lifted LOOK YOUNGER

ype ‘Michael Haussman’ and ‘gravity’ into YouTube and you’ll see a video installation of a naked woman jumping in slow motion on a trampoline. Interestingly, what’s shocking isn’t her nudity. As she surges upwards, her face is beautiful and youthful – her lines fade and her chin is lifted. But when she hurtles downwards it’s a whole diferent story. Her cheeks look hollow, her skin sags and her entire face is pulled south. In those fleeting few seconds she ages 30 entire years. It’s a dramatic scene, but one which shows the mighty aesthetic force of gravity. All the earth wants to do it seems is drag our faces, and bodies, downwards. It appears to happen overnight – one moment everything’s peachy, the next, faint lines creep across your face like withering ivy. “One of the first signs of facial sagging is a very slight downturn at the mouth,” says consultant dermatologist Dr Nick Lowe. “There’s also a small – often just half a centimetre – drop in the chin area, due to the breakdown of collagen.” These little signs cause us to look and feel older than we truly are, and they’re the reason why the entire skincare industry is now directing its attention towards lifting, firming and elevating miracle products. The question is, why didn’t this happen sooner? We lose 1% of our collagen every year after the age of 20, but we’re often so blindsided by wrinkles we don’t see it. And experts now agree gravity is the main culprit. As WH went to press, fat transfer had replaced liposuction as the seventh most popular cosmetic surgery procedure in the UK. Brow lifts have increased by 17%, while eyelid surgery has risen by 13% to become the second most popular procedure for women, at more than 6,000 ops in 2012. We want fuller faces – that stay that way.

T

HARMFUL HABITS Your face is made up of hundreds of elastin fibres – like rubber bands that are stretched and recoiled as your muscles move. The result: they weaken with time. This elasticity decreases progressively between the ages of 25 and 50 and deteriorates even more dramatically after that. However, sun damage and smoking can radically increase the rate of this sagging by restricting oxygen flow

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to the skin by as much as 30%, causing the breakdown of collagen. Besides these external factors, there’s our genetics. “Asian and olive skintones are more likely to sufer weakened collagen and sagging,” says Dr Lowe. “They don’t have as much protection against UVA as very dark skins. And because they’re not as light as Caucasian skins, they can, to generalise, be a little lax when it comes to applying a daily SPF.” Because darker skins are more prone to vitamin D deficiency due to higher melanin levels inhibiting efective production, supplementing is key. Traditional sun protection creams were thick and chalky, but the newest breed of high-power SPFs, such as Germaine de Capuccini Urban Shield SPF50, are lightweight and don’t leave a white film on darker skin. As if you needed extra incentive to ditch the toxic sticks, we have two words for you: Dot Cotton. To combat smoking-related lines, especially around the mouth, using an SPF with UVA as well as UVB protection such as Eucerin AQUAporin Active Moisturising Cream, £13, is key. But your skincare regime also needs a hit of potent antioxidants – they’re key to stabilising free radical damage, which accelerates the breakdown of collagen. Lancôme Rénergie French Lift contains the antioxidant resveratrol, plus a built-in massaging tool for twice the collagen production boost.

RUNNING CLUB Five million Brits run, but it isn’t just our knees and hips feeling the efects. That dreaded, hollow-looking ‘runner’s face’ led US plastic surgeon Dr Gerald Imber to declare the sport the biggest cause of premature ageing after smoking and sunbathing. He believes pounding up and down when you jog drags facial skin away from the underlying muscles. “Runners can have haggard, sunken faces due to loss of subcutaneous fat,” he says. Celebrity facialist Debbie Thomas has this vital tip, though: “When you wash your face after a run, massage the skin upwards to encourage the circulation to flow that way. The same advice applies to face cream, too – so many people pull downwards instinctlively.” The

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bottom line isn’t to stop running – we’d never suggest that – it’s to bolster your skincare regime with targeted ingredients. Copper is an essential element here, because it stimulates the remodeling of elastin and improves barrier function, keeping the bad guys out (that’s you, free radicals). We rate Kiehl’s Powerful Wrinkle Reducing Cream, £42, highly. You need to mix up your workouts, too. “Interchange cardio sessions with

weights and strength exercises to take the stress from your face,” says Anwar Gilbert, fitness manager at London gym The Third Space. “And something like Spinning is still cardio but doesn’t involve the same up and down movement as running.”

THE YO-YO EFFECT Excessive fluctuations in weight can weaken elastin fibres (stretch marks are your skin’s way of saying it can’t bounce back any more), too fast on very restrictive diets. And approach fat with caution. “Eating too much animal fat can result in an increase in free radicals, leading to premature cell death and sagging skin,” says New York aesthetic dermatologist Dr Lisa Airan. Your include hyaluronic acid – a natural skin component that helps to maintain strength and elasticity. It can absorb 1,000 times its own weight in water, making it a lifeline for skin in need of plumping. Origins Plantscription Powerful Lifting Cream uses plant-derived nutrients for extra lifting power, so is ideal while you’re slimming down.

FEED YOUR SKIN Sugar is your skin’s nemesis. It speeds up the breakdown of collagen, and US dermatologist Dr Fredric Brandt warns too much can add 10 years to your face. “Sugar causes glycolisation, a process that hastens the degradation of elastin and collagen. It actively ages you,” he says. Research has proven this effect, terrifyingly. Scientists from Leiden University Medical Centre in the Netherlands reported that of 600 study participants, those with high blood sugar looked older than people with lower readings. In fact, for every 1mm extra sugar per litre of blood, the perceived age of the person rose by a shocking five months. Nutritionist Vicki Edgson agrees about the dangers of a sweet tooth. “Sugar binds with proteins that would ordinarily create collagen and elastin, inhibiting them from plumping our skin properly,” she says. “Watch out for hidden sources in things like balsamic vinegar, which is about 47% sugar.” A

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Get lifted LOOK YOUNGER

study published in The British Journal Of Dermatology found the ageing efects of sugar typically kick in around 35 and spiral rapidly after that, so avoid foods that list sugar in the top three ingredients, and invest in peptidebased skincare. As collagen destructs, its protein chains break down into peptides. In turn, these send out signals to produce more collagen. A product you leave on overnight is ideal as it has longer to work its magic. Crème De La Mer The Lifting And Firming Mask is eight hours’ rest in a pot, while Murad Rapid Collagen Infusion, £78, is your must-have day serum to resist the gravitational pull.

AS TIME GOES BY

PHOTOGR APHY: TRUNK ARCHIVE.COM. ILLUSTR ATIONS: LIZZ Y THOMAS.COM. THE MIND-BEAUT Y CONNECTION: 9 DAYS TO LESS STRESS , GORGEOUS SKIN AND A WHOLE NEW YOU BY AMY WECHSLER, AVAIL ABLE AT AMAZON.CO.UK

Unless you’re living a life of debauched excess (oh hi, Kate Moss), your twenties and thirties are safe, but there’s a key age to really up your skin’s anti-gravity regime. “There are 15 fat pads on each side of the face,” explains Dr Ravi Jain, aesthetic physician and medical director at Riverbanks Clinic. “Around the ages 40 to 43, we start to see a decrease in the

Crème De La Mer The Lifting And Firming Mask, £150

Vichy Liftactiv Advanced Filler, £31

GRAVITY DEFYING HELPERS

Germaine de Capuccini UV Urban Shield SPF50, £38.85

Origins Plantscription Powerful Lifting Cream, £50 Lancôme Rénergie French Lift, £95

number of plumper fat pads.” The first place you’ll notice this? Not your jowls or cheeks, but the middle of your forehead between the eyebrows. “So many people think the vertical line between your brows is a wrinkle, but it appears because the fat pad in that area has collapsed,” Dr Jain says. Don’t fuel your worry lines – there is hope. “Retin-A [a form of retinol] is key to speeding up the renewal of collagen and elastin,” says Dr Lowe. You should be looking for 0.2% retinol, alongside a plumping agent such as hyaluronic acid – both of which you’ll find in Vichy Liftactiv Advanced Filler. It’s the go-to product for immediate plumping e]ects, especially on that first sign of gravity across your forehead. Massage the product gently into your most a]ected areas using circular movements no bigger than a 5p piece, to really encourage the potent ingredients to sink in. Sure, what goes up, must go down, but by honing your exercise routine, negating your vices and investing in the right skincare, your gravitational tendencies should stay pointing – firmly – skywards.

UNDERSTAND YOUR AGEING GLABELLAR REGION IS THE FIRST PLACE TO LOSE VOLUME. IT CAN LOOK LIKE A VERTICAL LINE OR HORIZONTAL CREASES

FOREHEAD BEGINS TO WRINKLE, OFTEN DUE TO DEHYDRATION – DRINK UP

CROWS’ FEET FORM. THEY’RE CUTE THOUGH

TEMPLE AREA DROOPS NATURALLY. SAD FACE

SKIN ALONG THE TEAR TROUGH SHRINKS AND EYE BAGS BECOME MORE PROMINENT

SLIGHT HOLLOWING UNDER THE EYES DUE TO FAT LOSS

NASOLABIAL FOLD LINES FIRST APPEAR (BUT DON’T STOP SMILING, THAT WOULD BE BAD)

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MARIONETTE LINES (OR SAD LINES) DEEPEN DUE TO FAT AND TISSUE LOSS

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THE GYM & YOUR

SEX LIFE: THE SURPRISING CONNECTION Wo r d s C I N DY K U Z M A


Hot body HOTTER SEX

What a pair

T

1

SHARPEN YOUR FOCUS


2

5

FAST-TRACK YOUR HAPPY ENDING

4 3

INCREASE ENDURANCE WITH KETTLEBELLS

USE WEIGHTS TO PUMP UP YOUR LIBIDO

TRUE OR FALSE?

HIT THE SWEET SPOT WITH HIIT

Exercise and sex – we separate fact from fiction

YOU CAN ORGASM MID-EXERCISE TRUE: An Indiana University study found about 40% of women who reported having an exercise-induced orgasm said it was during abdominal exercises. Hmm, we must have been doing our crunches all wrong. SEX COUNTS AS A WORKOUT FALSE: In most cases, sex should be filed away in the ‘light activity’ category – next to bowling or a casual stroll. Trudie and Sting’s antics aside, the average UK man lasts about six minutes in bed. Not even worth a towelling down. CYCLING HURTS YOUR HOO-HA TRUE: But it’s rare, says Dr Irwin Goldstein, editor of The Journal Of Sexual Medicine. The pressure can damage your pudendal nerve, which sends signals to and from your clitoris. Padded shorts will protect your bits.

Insert carefully


Hot body HOTTER SEX

6 7

RESET YOUR BODY IMAGE WITH SPIN

THE

BET TER-SEX WORKOUT Mix three sets of each of these three days a week to increase your sex stamina, says trainer Jennifer Searles

SHED WEIGHT AND YOUR INHIBITIONS

HIP THRUST

WALL SIT

This motion improves hip mobility and glute strength to increase your dynamic power DO IT: (a) Lie on the floor, knees bent. Raise your hips so your body forms a straight line. (b) Squeeze your glutes for 10 seconds, then lower your hips without letting them touch the floor. That’s one rep. Do 12.

This isometric move builds strength in stillness – perfect for helping you hold tricky positions longer (a) Lean against a wall with your feet two feet (b) away from it, then bend your knees to 90 degrees and raise your arms in front of you. (a) (b) Hold for 60 seconds. (Too easy? Place a 1kg weight in your lap.)

(a)

(b)

HIP-FLEXOR STRETCH

8

HEIGHTEN SENSITIVITY WITH CARDIO

LEG-LOWERING DRILL

If you want to be able to wrap your legs around him, developing greater hip flexibility is crucial (a) Kneel with one foot in front of you, knees at 90 degrees. Push your hips forward. (b) Steady on. (b) Hold for 10 to 20 seconds, (a) then repeat on the other side. Try three sets of 10 (yes, really).

Be warned: this core toner may cause more intense Os (a) Lie on the floor, arms out, and raise both legs to 90 degrees. Keeping your legs together and core engaged, lower your legs, stopping just before the floor. (b) Pause, then raise them back to start. Do 10 reps. Then collapse. (b)

(a)

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H E A LT H BEAUTY WEIGHT LOSS

FITNESS FOOD

FASHION SEX


GREAT REASONS TO GET THE DIGITAL EDITION Now you can enjoy your favourite magazine wherever and whenever you want. With our digital editions for iPad and iPhone, you can stay up to date even when you are on the move! Get digital today and benefit from: ●

Searchable content across all your downloaded issues

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Instant access to the latest issue even when you’re away from home

Interactive content with live links to websites, emails and phone numbers

NOW ON EVEN MORE DEVICES!


@Crewroom www.facebook.com/Crewroom

Introducing the new trail running range from Crewroom Hub, Embankment, Putney SW15 1LB T: 020 8877 3888 www.crewroom.biz


life

skills Mind tricks that matter

IN THIS SECTION...

H I -T E C H HEROES

p127 TECH A LOOK AT THESE Genius new gadgets to upgrade your life (and your street cred)

p133 CAREER INSPIRATION Hate your 9 to 5? This reader turned a hobby into a business

25 LIFE-CHANGING

G A DGETS

PHOTOGR APHY: CHONG NG FOR WEARESTUDIO33.COM, SERGIEWPHOTOGR APHY.COM

Wo r d s JO N AT H A N T HOM P S ON

KEY

= BEAUTY //

= ENTERTAINMENT //

= FACE SAVER //

= HASSLE SAVER //

= FITNESS //

= HEALTH //

= MONEY SAVER //

= HOME //

= SPACE SAVER //

= NUTRITION //

= TIME SAVER //

= TRAVEL //

= WORK //

= PAIN SAVER //


LIFE SKILLS

CANON LEGRIA MINI

CHECK ASSESSMENT DEVICE

ELCHIM 3900 IONIC DRYER

A dream for travellers and bloggers alike, this digital creative camcorder connects seamlessly to Wi-Fi, making uploads as slick as its design. You’ll be posting beautiful videos within seconds. WHY YOU NEED IT: You’ll look like Sofia Coppola on both sides of the camera. Buy it now: £249.95, canon.co.uk

Worried you’ve been overdoing it at the gym? This gizmo uses cutting-edge technology to check the level of strain your muscles are under, and, like a PT in your pocket, tells you how hard to train. WHY YOU NEED IT: Analysing your performance will optimise your training and help avoid injuries. Buy it now: £215, checkmylevel.com

Italians know how to give good hair, so we’ll trust them on this one (a bestseller over there). Sophie Charara, tech reviewer at stuf.tv, says, “It has stellar cuticle-closing properties so you look better, faster.” WHY YOU NEED IT: Reduces split ends and 30% shorter drying time. We’ve tried it – it’s true! Buy it now: £95, salonsecrets.co.uk

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DYSON HOT AND COOL

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Dyson’s latest genius invention is a ‘bladeless fan heater’ to keep you cool in summer and toasty warm during winter. “This is seriously clever,” says former Something For The Weekend expert Ella Williamson. “Whatever the weather – icy cold or mind-meltingly hot – Dyson has it covered.” Talk about the best of all worlds. WHY YOU NEED IT: Four seasons sorted in one sleek, compact machine. Buy it now: From £315, johnlewis.com

LUMIE ZEST

••••

This combination dawn-simulator device and SAD-busting light puts its rivals in the shade. It imitates sunrise to help you wake naturally, ensuring you get out of bed on the right side. WHY YOU NEED IT: Health- and mood-boosting light therapy in one neat, portable device. Buy it now: £125, lumie.com

SAMSUNG GALAXY NOTE 10.1

•• • •

“The innovative S-Pen Stylus is just one of the features that puts this tablet, with its large and vivid screen, head and shoulders above the rest,” says Joe Svetlik of gadget website cnet.co.uk. WHY YOU NEED IT: Slim, light and afordable, this is proof the best things do come in small packages. Buy it now: £499.99, amazon.co.uk KEY

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TECH UPGRADE

MISFIT SHINE

••

“A health tracker for girl-sized wrists and, for a change, no pink plastic in sight,” says Charara. “It monitors your walking, cycling, swimming and sleeping, and feeds that information to an app.” WHY YOU NEED IT: Fully waterproof for swimming, plus the battery lasts four months. Buy it now: £99.95, johnlewis.com

MONSTER iSPORT FREEDOM

•••

Possibly the best fitness headphones ever created. Snug-fitting, washable ear pads? Check. A

20-metre Bluetooth range to eliminate tangledwire-induced treadmill rage? Check. Crystal-clear, DJ-quality sound? Double check. Monster have obviously been listening. Now it’s your turn. WHY YOU NEED IT: Studies show playing the right music can boost your exercise endurance by 15%. Buy it now: £229.95, monsterproducts.com

DIAMONDCLEAN

••••

We love this for its sleek, black design – and even more for its whitening abilities. “It removes up to seven times more plaque than a manual toothbrush,” says Williamson. “£250 might seem a lot, but to improve your looks and dental health in the long term, it’s worth every penny.” WHY YOU NEED IT: How much did you fork out for your last dentist visit? Exactly. Buy it now: £250, boots.com = FACE SAVER //

womenshealthmag.co.uk

TELLSPEC

iROBOT ROOMBA 780

This Star Trek-style Canadian device (available in the UK from April) scans your food to give you a list of all the allergens, chemicals, nutrients and calories it contains. How Enterprising. WHY YOU NEED IT: “Why trust labels when you can fully analyse food yourself?” says Charara. Buy it now: £200, preorder at tellspec.com

A YouTube hit since ‘shark cat’ rode it around a kitchen (google it), this vacuuming robot takes care of the housework for you. There’s even a ‘clif detect’ function to stop it falling down stairs. WHY YOU NEED IT: A clean home with next to no efort. That’s one less chore to worry about. Buy it now: £579.95, johnlewis.com

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= HASSLE SAVER //

= MONEY SAVER //

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LIFE SKILLS

HUAWEI ASCEND P6

••

The world’s slimmest smartphone not only looks good, it makes you look good, too. Its ‘auto facial enhancing’ capabilities and five-megapixel frontfacing camera add up to a major selfie upgrade. WHY YOU NEED IT: Its impressive battery life – 15 hours’ talk time, compared to eight for an iPhone. Buy it now: From £309, prepay O2 and TalkTalk

DE’LONGHI PRIMADONNA XS

the touch of a single button and has a 13-option grinder. It’s slimline, it’s beautiful, we want it. WHY YOU NEED IT: Nationally, £6.34billion is spent on takeaway cofee a year, with 16.1 million of us drinking at least one a week. In a household of two dedicated cofee drinkers, this will pay for itself in less than a year. Buy it now: £999, johnlewis.com

••

Finally! The Holy Grail of home-brewed cofee is here: a bean-to-cup machine that fits into your kitchen without necessitating an extension. This stylish wonder produces delicious, fresh cofee at

LUMOBACK

KITCHEN SAFE

CORKCICLE

Sitting comfortably? If you’re at a desk, probably not. Try this discreet sensor, which straps around your back and buzzes if you slouch. An app gives analysis and guides you to better posture. WHY YOU NEED IT: Bad posture afects fitness, appearance and confidence. This puts an end to it. Buy it now: £91.50, lumobodytech.com

Great news: you can buy willpower – for just £30. “This cunning safe locks away treats until a specified time, so you can’t cave to cravings,” says Charara. A must for keeping your diet on track. WHY YOU NEED IT: Willpower is like a muscle – this gadget is your new dumbbell. Buy it now: £30, thekitchensafe.com

No more lukewarm pinot thanks to this elegant ‘icicle’ filled with a cooling thermal gel. “I’m such a fan of this, I’ve lost count of the number I’ve already bought as gifts,” says Williamson. WHY YOU NEED IT: Because picnic season will be here before you know it. Buy it now: £19.99, firebox.com

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KEY

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= NUTRITION //

= TRAVEL //

= WORK //

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TECH UPGRADE

CLARISONIC ARIA

NUTRIBULLET

SKULPT AIM

“The most advanced sonic skin cleansing brush on the market,” says WH Beauty and Health Editor Anita Bhagwandas. Even its sensitive skin setting is up to six times more efective than hands alone. WHY YOU NEED IT: Because by the time you’ve had two facials, it’s paid for itself. Buy it now: £155, clarisonic.co.uk

In the mix of current blenders, the NutriBullet ticks every box. It’s small and sleek, but its powerful 600-watt motor blitzes even the hardest foods. Plus, it’s really easy to clean. A no-brainer. WHY YOU NEED IT: The hassle-free way to make healthy juices, minus the pile of washing up. Buy it now: £99.99, argos.co.uk

Think of this as a digital stethoscope: point it at any muscle and it measures the amount of fat surrounding the area. It also checks your strength and muscle definition. Bin the calipers. WHY YOU NEED IT: Your body’s fat storage systems are clever, this helps you out-smart them. Buy it now: £90, preorder at skulpt.me

••

•••

••

APPLE MAC PRO

•••

“The most powerful Mac ever can run multiple programs at once, stream videos and music with ease and process anything you throw at it in no time,” says Svetlik. “Plus, it looks like Darth Vader’s helmet.” A bonus in our books. WHY YOU NEED IT: Style, substance – stunning. Buy it now: From £2,499, store.apple.com

STELLÉ AUDIO CLUTCH

••

In the 1980s it was ghetto blasters on the shoulder; then in the Noughties it was mobile phone ringtones. Now portable music gets a style upgrade with this little beauty – a ‘clutch bag’ that houses a set of

wireless speakers. With connectivity to any Bluetooth device, you can listen to music, host a conference call or talk to a friend wherever your life takes you. A perfect fusion of fashion and function. WHY YOU NEED IT: Music is a beautiful thing. Now your speakers can reflect that. Buy it now: £299, stelleaudio.com

HOLÎ

••

You won’t realise how un-holî life your was until you get one of these. This smart lamp looks slick on a shelf, sheds the right light on any situation and even syncs with your music to set the mood. WHY YOU NEED IT: More than 50 lighting themes created by pro designers. Easier than redecorating. Buy it now: £165, holimotion.com = FACE SAVER //

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= HASSLE SAVER //

= MONEY SAVER //

= SPACE SAVER //

= TIME SAVER //

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CAREER SWITCH

PHOTOGR APHY: IAN HARRISON. HAIR: PAOLO AT NEVILLE HAIR AND BEAUT Y. MAKE-UP: LIZ HUDSON AT BARE ESCENTUALS

LIFE SKILLS

Who hasn’t dreamed of ditching the day job for more balance and greater creativity? We meet the women who were brave enough to do just that

womenshealthmag.co.uk

SECOND ACT

CURRICULUM VITAE

Ellie Jauncey, 30, florist and co-founder of The Flower Appreciation Society (theflowerappreciationsociety.co.uk) PREVIOUS JOB: Assistant buyer SALARY: £19,000 HOURS: 9am to 5.30pm weekdays CURRENT JOB: Florist EARNS: £25,000 to £30,000 HOURS: 6.30am to 8pm on event days, but otherwise flexible

EMPLOYMENT HISTORY It turns out being made redundant from my boring, admin-centred job as a textile buyer was the best thing that ever happened to me. Yes, I had to move back home with my mum and help out in her florist’s – but it’s there I found my true passion – flowers. I soon began a second job in a pub (hey, I was skint), and it was there, over one-too-many late-night shifts I chanced upon Anna, a fellow thwarted creative who’d just done a floristry course. The penny dropped. We started a business almost overnight.

CURRENT JOB We started small (although I worked three jobs to make ends meet). We began with a website (which Anna did the illustrations for) and a van to get to the flower market. We’d do our arrangements until the early hours at the kitchen table, then go to our other jobs smelling of flowers. Weddings and small jobs paid the way initially. You can get anything from £100 to £4,000 for wedding flowers, but the season is March to October, so we now run workshops to supplement our income. Festivals and fashion events came next. We made floral headdresses in a tent at the Port Eliot Festival in Cornwall. The owner let us pick wild flowers from her estate before we set up. It was magical.

ABOUT ME In the hustle of the studio we share with a motley crew of creatives, I’m so much happier. On the days I’m not at the flower market at 6am, I swim at an open-air lido, spend the day decorating a set for a magazine shoot or planning arrangements for Anthropologie. Being surrounded by nature drives me to get up even when it’s dark outside. Not many people can say that.

MAKE IT WORK

Start your career switch-up with Ellie’s three essential tips You don’t need qualifications A lot of people get into floristry by training on the job. Ask local florists for work experience. Chance your arm from May to September, when they’re more likely to need help.

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Create a shop window online Set up accounts on Facebook and Twitter, plus a blog for your business. These sites act as free PR or an online shop front if, like us, you don’t have an actual flower shop.

April 2014

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Unearth some treasures What you put your flowers in is as important as the arrangement itself. We use vintage vases, jars and bottles. Charity shops outside of London are best for both choice and price.

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It’s Good to Be You ™

Lambs may be leaping and hens may be laying, but if you’ve reached springtime without moving a muscle, take inspiration from the team… Managing Editor/ Picture Editor Emily Murphy Features Editor Amy Grier Editorial Assistant Amelia Jean Jones

Editor

Creative Development Director Morgan Rees Group Publishing Director Alun Williams

Farrah Storr

Art Director Adriano Cattini

Marketing Director Claire Matthews Acting Senior Marketing and Events Manager Jane Shackleton Marketing & Events Executive Katinka Dufour

Chief Sub-editor Frances Young

Website Editor Alice Beverton-Palmer

Publisher/Sales Director Duncan Chater

Designer Aasawari Bapat-Kale

Fashion Editor Charlie Lambros

DEPUTY CHIEF SUB ED Katie Teehan

Ad Director Sam O’Shaughnessy Ad Manager Chloe Harper Sales Executive Sarah Holttum

Fashion Editor At Large Karen Foster

Group Creative Solutions Director Gemma Frostick Promotions Art Director Chris Anderson Group Promotions Manager Elaine Niven Project Manager Sam Peliza Italian Representatives Luciano Bernardini, Samantha Di Clemente (00 39 02 76 4581) Swiss Representative Daniella Angleben Regional Sales Director Keely McIntosh Regional Ad Manager Clare Crookes Advertising Enquiries 020 7339 4684 Production Manager Roger Bilsland Senior PR Manager Robin Invest (020 7439 5130) Circulation Director Reid Holland Digital Strategy Director Rebecca Miskin Group Revenue Director Max Raven HR Director Rachel Stock Group Trading and Partnerships Director Greg Witham Digital Sales Director Stephen Edwards New Business Development Director Sharon Douglas

BEAUTY/HEALTH ED Anita Bhagwandas

I’m injury-proofing my running with a daily 7am circuit of squats, single-leg calf raises and planks. It wakes me up so I’ve managed to ditch my cohee habit, too. Not that I’m bragging.

I’m switching mojitos for a vodka, soda water and lime. With only 76 calories in a single, they don’t call it a skinny b**** in the US for nothing, you know.

Hearst Rodale Limited Joint Board of Directors President and CEO, Hearst Magazines International Duncan Edwards Chief Operating Officer, Hearst Magazines UK Anna Jones Senior Vice President, Rodale International Robert Novick Executive Vice President, General Counsel, Chief Administrative Officer Paul McGinley

THE CONTR IBUTOR S

Rodale International Rodale Inc, 33 East Minor Street, Emmaus, Pennsylvania 18098, USA

THE TRAINER Joe Wicks

I’m on a mission to kill low-calorie diets and encourage my clients to eat more to help them lose weight. Who can complain about eating more? (See Joe’s meal plan on page 108.)

THE STYLIST Sam Remer

I’ll go to Power Pilates twice a week. The core exercises, especially killer planks, help with posture so I’ll look my best in my skinny jeans! (See Sam’s work in our denim special on page 80.)

THE CHEF Lee Holmes

I’ll enjoy the light mornings with an early walk. Earthing (going barefoot) brings your body into balance. [As long as you avoid broken glass and dogs that is.] (See Lee’s beauty food on page 110.)

Contributors

Victoria Addison, Elizabeth Chung, Alexia Dellner, Caroline Fergusson, Emma Jones, Yanina Iskhakova, Kate Jones, Jonathan Lomax, Martin MacDonald, Sian O’Donnell, Nina Reschovsky, Doris Retfalvi, Ruth Reynolds, Katie Rosseinsky, Kate Sutton, Jonathan Thompson, Ashley Toth

Women’s 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, a division of Rodale Inc. Women’s 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. Tel: 020 7339 4400. Fax: 020 7339 4444. Women’s Health (ISSN 2049-2243). Copyright © 2012 . All rights reserved. Women’s Health is printed and bound by BGP Group, Chaucer Business Park, Launton Road, Bicester, Oxon, OX26 4QZ. Distribution by Comag. Published 10 times a year.

womenshealthmag.co.uk

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My life on a plate

How does a former Commonwealth champion heptathlete stay in shape in retirement? If you’re Louise Hazel, 28, you readjust your diet

TUE

WED

THU

FRI

SAT

SUN

7:30am

7am

8am

8am

7:30am

9am

10am

Bircher muesli

Yoghurt, seeds and berries

Porridge and half a banana

Bircher muesli

Yoghurt, seeds and berries

Bircher muesli

Porridge

10:30am

11am

10am

11am

11am

Pear, handful of walnuts

Seeds and berries

Pear, handful of walnuts

Seeds and berries

Yoghurt with passion fruit

2pm

1:30pm

1pm

2 eggs with smoked salmon

Tomato omelette

11am Apple, handful of mixed nuts

1:30pm 2 scrambled eggs on rye toast

3pm Green smoothie

7pm Chicken escalope, hash brown and kale

Tomato omelette

10:30am

3pm

2pm

Beetroot juice

Popcorn with almond butter

Beetroot juice

7:30pm

7pm

Lamb stew with cous cous

Steak, potatoes and kale

Steak haché with tomato and cous cous

2:30pm

7pm

Apple, handful of mixed nuts

2:30pm

2pm

Quiche Lorraine and salad

2 scrambled eggs with bacon and tomatoes

2 scrambled eggs and bacon

4pm

3pm

Green smoothie

Green smoothie

Beetroot juice

8pm

8pm

Black cod with edamame

Steak with kale and red wine

3pm

3pm 7pm Curried cod with mashed sweet potato

8pm

8pm

7:30pm

8pm

9pm

9:30pm

8pm

Green tea

Chai tea

Peppermint tea

Green tea

Chai tea

Chai tea

Peppermint tea

I’ve been very aware of my body since I retired. I gained five pounds when I stopped training. My diet has changed now. I base meals on protein and have cut down on carbs.

With the change in my diet came a drop in energy levels. I eat low-GI foods, such as beetroot and walnuts, every three hours to keep my blood-sugar levels constant.

I have colitis, a bowel condition, so I try not to eat foods that stress out my system. I recently cut out dairy and I’m far less bloated and have loads more energy. I wish I’d done it years ago.

I still train six days a week – 30 minutes of running and 40 minutes of body-weight exercises. Even though I’m not training professionally I need to fuel my body efectively.

I eat fish at least three times weekly. It has omega-3, which helps to prevent inflammatory diseases. I take a multivitamin, but it’s always better to get omegas through your food.

I eat out about four times a week and love red wine with red meat. I only have two glasses though. A beetroot, apple and blueberry juice works if I’m flagging the day after.

I try to eat as healthily as I can for 95% of the time, but that 5% when I treat myself – I go all out. I will never turn down a sticky tofee pudding if you’re ofering!

THE EXPERT VERDICT WH’s nutritionist Dr Christy Fergusson gives her feedback: Louise eats often throughout the day, combining goodquality protein, low glycaemic-load carbohydrates and essential fatty acids, which is the key for balancing bloodsugar levels when you’re eating less than you’re used to. I love the cleansing juices

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April 2014

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in the afternoons – they’re a great way to flood your body with nutrients without upping your calorie content too much. Adding raw vegan protein powders to them, such as hemp or pea protein, would keep the protein content high. Switching to quinoa or buckwheat over rye bread could help her colitis,

as the protein and minerals in them would help to strengthen her immunity. Louise’s diet is also very varied, which is great for reducing food intolerances – if you eat challenging foods such as dairy, meat and grains too often your body can form a reaction to them. Overall, I’d give her at least a silver medal!

womenshealthmag.co.uk

AS TOLD TO: AMELIA JEAN JONES . PHOTOGR APHY: GET T Y IMAGES. LOUISE HAZEL IS FOUNDER OF THE PODIUM EFFEC T, THEPODIUMEFFEC T.COM

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Women's health uk 04 2014  

Magazine "Women's health United Kingdom" April 2014

Women's health uk 04 2014  

Magazine "Women's health United Kingdom" April 2014

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