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Women's Health duancondotel 2017

By duancondotel

Smash your body goals - Give you 7min-flat abs plan and more tips eat healthy food to make you feel food

RECLAIM YOUR ENERGY! SLEEP BETTER | SWEAT HARDER | FEEL AMAZING THE RECHARGE ISSUE MARCH 2017 | £3.99 It’s Good to Be You ™ LOVE ITSINES WHAT GIVES YOU HER 7-MIN ABS PLAN YOU EAT FOOD TO MAKE YOU FEEL GOOD SMASH GYM WEAR NEW KIT YOUR THAT HELPS YOU SLIM P81 BODY GOALS! BURN FAT 24/7 BLITZ YOUR PB BEAT THE BLOAT DAY PLAN ACNE? NO TOTAL BODY TONE-UP THANKS. HOW THE EXPERTS 03 REALLY HANDLE IT 9 772049 224044

In general, I’m joyously ﬂailing around in baked goods and gin for not a fan of The a few weeks, before heaving myself back on the wagon Makeover. Any again to sweat it out and work it off. And that back and sort of self-esteem forth is totally ﬁne with me. Because what a purely that’s constructed miserable time it would have been if I’d spent it hating on the premise that myself for an extra couple of pounds or the sudden you’re essentially appearance of a love handle here and there. Sure, if I’m unrecognisable honest, I don’t want to be stuck with those unsolicited from the person pounds for evermore. But they have their story to tell: you were before one of joyous excess and long dinners with friends and must be a fragile family and lost nights in gay cabaret bars in Soho. Just and ﬂeeting thing. like my hard-won muscle definition tells a story of eating Sure, there are well and sweating hard and committing to something aspects of ourselves and deadlifting 70kg, thanks very much. All of those we all want to change – and sometimes when your things are part of who I am. And, thankfully at 34, I can health is at stake those changes might be huge – but say I’m okay with who I am. I’m not going to tether my doing anything from a standpoint of self-loathing can self-worth to the pounds on the scale or the numbers never be good or sustainable. Basically I’m saying if on a dress label. Instead, my self-esteem is safe in the you’re going to work on the exterior, it should be because knowledge that I have the power to make whatever you believe the foundations are worth building on. changes I want, whenever I want. It’s the process that Better to be able to look at yourself and know that, on should give you all the good feels as much as the results. the whole, you’re pretty freaking awesome – it’s just, And so on a slight tangent but in the same sort of like everything else in life, you’re a work in progress. vein – small tweaks, not seismic shifts – you might I write all of this having, not long ago, gone through notice some changes in this month’s issue. We have my own transformation with the Women’s Health a brand spanking new opening section: Know How, 10-week Fit Body Plan. I loved it. It left me fitter, which is a sort of ﬂagship for everything I think stronger and slimmer. The whole thing was a brilliant, Women’s Health should be; namely, packed with the confidence-boosting, mind- and body-strengthening latest science, advice from leading experts and all that experience. (If you want to join me, you can download is hilarious and helpful. I wanted these new pages to the Fit Body Plan in the Women’s Health app.) deliver the sort of immediately applicable health and Now it’s been a couple of months since I officially fitness advice that you put straight into practice in ‘finished’ the plan. I feel great and am still in the gym the gym, kitchen or just life in general. Granted it’s regularly – and have kept the vast majority of lost not a revolutionary move – it’s simply building on weight lost. But there’s also been a whole party season the brilliance that’s always been there. Because, like between then and now, which obviously involved I said, everything’s a work in progress. Katie Mulloy / Editor Follow me on Instagram @miss_mulloy PHOTOGRAPHY: IAN HARRISON NEVER MISS AN ISSUE GET THE APP Get WH delivered direct to your door WH Editor Katie Mulloy took on the every month or choose to download it challenge – now you can too! Visit to your mobile or tablet. Go to p94 for womenshealthmag.co.uk/ﬁtbodyplan to ﬁnd our latest subscription offer. out how to download the 10-week plan. 4 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

Group Publishing Director Alun Williams Head of Marketing and Events Jane Shackleton Sales Director Matt Downs Brand Director Chloe Barrington Account Manager Camilla Wood Group Creative Partnerships Director Andrea Sullivan Senior Partnerships Executive Editor Katie Mulloy Jason Milton-Barker Creative Partnerships Art Director Ben Briley Creative Partnerships Designer Aoife Kavanagh Acting Deputy Editor Creative Director Workﬂow Director Managing Editor/ Regional Sales Director Keely McIntosh Terry Barbrook Adam Gerrard Kris Pace Picture Editor Regional Ad Manager Clare Crookes Advertising Enquiries 020 7339 4684 Emily Murphy Production Manager Roger Bilsland Product Development Manager Mark Peacock WORDS Marketing and Events Executive Meg Stephenson Head of PR Karen Meachen PR Manager Ben Bolton Features Editor Managing Director, Brands Michael Rowley Health & Chief Sub Editor Deputy Chief Chief Financial Officer Claire Blunt Emma Pritchard Beauty Editor Victoria Rudland Sub Editor HR Director Surinder Simmons Head of Newstrade Marketing Jennifer Smith Amelia Jean Jones James Brown Circulation Manager Bianca Lloyd-Smith Chief Revenue Officer Duncan Chater Director of Communications Lisa Quinn Features Writer Editorial Assistant Circulation Director Reid Holland Roisín Dervish-O’Kane Lauren Clark Hearst Rodale Limited Joint Board of Directors VISUALS President and CEO, Hearst Magazines International Duncan Edwards Chief Executive Officer, Deputy Art Editor Designer Picture Assistant Hearst Magazines UK Nathalie Gimson George Hilton Jodie Shepherd Anna Jones Senior Vice President, International Business Development and Partnerships, Rodale International Robert Novick FASHION DIGITAL Executive Vice President, General Counsel, Chief Administrative Officer Paul McGinley Fashion Director Digital Editor Assistant Digital Editor Rodale International Charlie Lambros Amy Hopkinson Francesca Menato Rodale Inc, 33 East Minor Street, Emmaus, Pennsylvania 18098, USA Executive Director, Business Development and Global Licensing Kevin LaBonge Director, Business Development and Global Licensing Angela Kim Director, Global Marketing Tara Swansen International Finance Manager THE FACES FROM THE ISSUE Michele Mausser Coordinator Shoi Greaves Editorial Director, Rodale International John Ville Editorial Director, Men’s Health and Women’s Health Laura Ongaro Deputy Editorial Director, Bicycling, Prevention, Runner’s World and International Branded Books Veronika Taylor Senior Content Manager Karl Rozemeyer Associate Editor Samantha Quisgard Production Assistant Denise Weaver THE NUTRITIONIST THE TRAINER THE BLOGGER In her first monthly column, On p104, Vanessa Packer, founder Faya Nilsson, Fitness On Toast Sarah Macklin explains why protein of modelFIT, reveals the moves to blogger, demonstrates the must be treated with care on p27 get you ready for a successful day versatility of apples on p37 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 Sweet fix? Dark chocolate Fit fuel? Plenty of juices, Cooking inspo? My Swedish International, a division of Rodale Inc. Women’s Health is a trademark of, and is used under licence from, Rodale (80-90%). A small bar can smoothies and salads. For cardio upbringing. I lived on a farm and Inc. Hearst Rodale Ltd, 72 Broadwick Street, London W1F 9EP. Company number: 00519122. Editorial team tel: 020 be satisfyingly rich, and it’s days I pack in quinoa, brown rice all our food was fresh, local, INTERVIEWS: LAUREN CLARK. PHOTOGRAPHY: ERIK TANNER 7339 4466. Women’s Health (ISSN 2049-2243). Copyright © 2017. All rights reserved. Women’s Health is printed packed full of antioxidants and farro. Lean-muscle fish, lamb organic and in-season. Plus, I’m and bound by Southernprint Ltd. 17-21 Factory Road, Upton Ind. Estate, Poole, Dorset BH16 5SN. Distribution and magnesium. and turkey are key for nourishment. used to eating a lot of fresh fish. by Comag. Published 10 times a year. Conditions apply. Women’s Health does not consider unsolicited material Perfect smoothie? A liver-loving Essential move? Our modified Healthy habits? Starting off my for publication and will not return it if submitted. Hearst Magazines Environmental Statement All paper beetroot, cucumber and ginger ‘little squats’ at modelFIT work day with a large glass of water and used to make this magazine is from sustainable sources in Scandinavia and we encourage our suppliers to join concoction. It’s also great the bum at different angles and half a lemon, and brisk power an accredited green scheme. Magazines are now fully recyclable. By recycling, you can reduce waste and add for morning energy. really tone and sculpt it. walks while I tick off errands. to the 5.5 million tonnes of paper recycled by the UK paper industry each year. Before you recycle your magazine, ensure you remove all plastic wrapping, free gifts and samples. If you are unable to join a recycling scheme, why not pass your magazine on to a local hospital or charity? WITH THANKS TO Women’s Health is a member of the Independent Press Standards Organisation (which regulates the UK’s magazine and newspaper industry). We abide by the Editors’ Code of Practice and are committed to upholding the highest standards of journalism. If you think that we have not met those standards and want to Deputy Editor: Jessica Salter Acting Managing Editor/Picture Editor: Caz Conboy Editor-At-Large: Victoria Pendleton make a complaint, please contact complaints@hearst.co.uk or visit hearst.co.uk/hearst-magazines-uk-complaints-procedure. Co-conspirators: Aleesha Badkar, Zoe Cantley, Annie Clarke, Aimee Corry, Emily Cotton, Nicola Goodwin, If we are unable to resolve your complaint, or if you would like more information about IPSO or the Editors’ Code, contact Alice Liveing, Florence Mitchell, Eva Pineda, Zanna van Dijk, Shona Vertue IPSO on 0300 123 2220 or visit ipso.co.uk 6 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

March 2017 VERNIS/ART DEPARTMENT. KAYLA WEARS: WHITE TOP, CHAMPION; BLACK TOP, ULTRACOR; SHORTS, IVY PARK; NECKLACES, IRON STRONG; BLACK BRACELET, COORDINATES; GOLD BRACELET, MIANSAI; WATCH, APPLE KAYLA: COVER PHOTOGRAPHY: JUAN ALGARIN. HAIR: TAKEO SUZUKI FOR KEVIN MURPHY/L&A ARTIST. MAKE-UP: KEIKO TAKAGI FOR DIOR ADDICT/ART DEPARTMENT. MANICURIST: ROSEANN SINGLETON FOR DIOR KNOW HOW 13 IF YOU DO ONE THING THIS MONTH... 15 WELL WORTH IT? Sorting the science from the bull 16 ASK ANYTHING Post-coital etiquette sorted 19 THE BIG DILEMMA Should you ditch gluten? 20 TECHNIQUE SCHOOL The dead lift class is in session 21 DOES IT ACTUALLY WORK? This new workout will shock you 22 FIT KIT HERO Ultimate multitasking investment 24 WHAT HAPPENS WHEN... ...you skip breakfast? 26 SKIN CLINIC Skin secrets of a dermatologist 27 FOOD FOR THOUGHT High-protein diet: worth it? 29 15-MINUTE FINISHER The next-gen HIIT workout womenshealthmag.co.uk

Contents March 2017 EAT SMART 122 GOOD LOOKS 31 WORTH ITS SALT 81 PRESSURE POINT Villain or hero? Compression kit: good for your muscles – and your wardrobe 37 FOUR WAYS WITH APPLE Inventive ways to one-a-day 84 PREP NOW, GLOW LATER We go back to basics with the STRONG MIND products that’ll give your skin regime the base layer it needs 89 PADDED SELL The puffa jacket is back. 41 MEDICATION TABOO Here are two ways to wear it The stigma of antidepressants 92 BRUSHING UP 46 SLEEPING ROUGH We put the latest toothbrush Is your mind keeping you up? technology to the test for you ANNABELLE: COVER PHOTOGRAPHY: IAN HARRISON. HAIR AND MAKE-UP: JULIE READ AT CAROL HAYES MANAGEMENT. ANNABELLE WEARS: TOP, ADIDAS, £21.95; PANTS, BETH RICHARDS, £84 SLIM DOWN FEATURES 51 GET YOUR FILL 98 KAYLA ITSINES Feel full in 15 without stuffing your face 31 67 The Insta star’s seven-min ab blast? You need it in your life 59 FAT BURNER’S DIARY 104 SCULPT AND CHARGE How one reader cut out A workout for body and mind. comfort eating and shed 9st All-round wellbeing, innit 61 LOW-CALORIE STACK 111 A WASTE OF ENERGY With a few savvy swap-ins, What’s zapping your physical, every day can be Pancake Day mental and emotional energy? BEST BODY 116 AMPED-UP MEALS Nutrient-packed dishes that’ll give your body a boost 122 THE WH BODY 67 IRON DEFICIENCY Meet your new motivation: A shocking number of women Annabelle Breakenridge are undiagnosed – are you one? 131 BODY-POPPING 72 PUMP IT UP When it comes to gym kit, The humble dumbbell: all you go bold or go home need for a full-body workout 139 WHY AM I SO TIRED? 75 DANCING QUEEN Exhausted all the time? You Prima ballerina Misty Copeland could have adrenal fatigue on breaking the mould 76 GUT REACTION Toilet trouble? Don’t worry, you’re not alone. Let’s talk s**t 51 146 MY WEEK ON A PLATE Fitness guru Chloe Madeley 10 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

T H E H E A LT H N E WS TO U S E N OW Has bean IF YOU DO ONE THING THIS MONTH… Dive head first into a guilt-free binge If you’re acquainted with the need to face plant a pit of sugar a few days each month, no doubt you’ll be of the mindset that pre-period cravings are most definitely a thing. And, finally, science is on your side. Turns out in the days before your period is due, the ‘happy hormone’ serotonin nosedives. Handy then that a surge in progesterone and oestrogen triggers the body to look for replacement joy – through food. The result, according to a study published in the journal Annals of Endocrinology – is that we eat 500 extra calories a day and put on an average of 0.3kg. Enforce damage limitation by making the extra calories work for you. ‘Choose snacks rich in omega-3, a natural anti-inﬂammatory, to help ease period pain and balance hormones,’ says WORDS: LAUREN CLARK. PHOTOGRAPHY: LEVI BROWN AT TRUNK ARCHIVE nutritionist Shona Wilkinson. ‘An orange chia parfait does the job – and comes with a dollop of fibre and vitamin C too.’ Mix orange juice and chia seeds in a bowl and, after 10 minutes, top with banana, berries and cacao nibs (or Dairy Milk). CREDITS HERE PLEASE womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 13

Well worth it? Want to know which bandwagons to jump on this month – and the ones you should swerve at all costs? Let us point you in the right direction… ALL OVER IT… Cooking with RAPESEED OIL You’ve gone full pelt on the planks, but that sculpted stomach is concealed under a layer of stubborn belly fat that just won’t shift. Swapping your cooking oil for the rapeseed variety could be all it takes to reveal those well-honed yet hidden abs. It’s all thanks to the monounsaturated fat content, which, according to a study by Pennsylvania University, speciﬁcally targets and reduces visceral fat by around 115g in four weeks. One month, all the abs. PROTEIN blending When it comes to your post-workout recovery, mixing it up is the aim of the game. A study published in the Journal of Applied Physiology found that, after resistance exercise, chugging back a blend of both vegan and non-vegan proteins – such as soy, casein and whey – rather than drinking a single source prolonged delivery of muscle-building amino acids. In layman’s terms? Blend now, go hard later. Walking less (but a bit QUICKER) Sure, checking your ﬁtness tracker incessantly to see whether that latest trip to the loo/printer/Pret has boosted your daily target is a fun obsession to have, but what if you don’t have the time (or the energy) to nail 10,000 steps every day? The good news is, you don’t need to. A study by Oregon State University found taking fewer steps (even as few as 3,000) but at a brisker speed of 100 or more a minute still improves levels of cholesterol. So stop checking and keep walking. But, you know, faster. THE JURY’S OUT… Wearing LIGHTWEIGHT TRAINERS Weighing yourself is one thing, but weighing your trainers might be a step too far. Apparently, trainers that weigh 100g less than your regular pair could make you run 1% faster, according to researchers at the University of Colorado Boulder. Fair enough – quicker is quicker and all that. But unless you’re an elite marathon runner out to smash a world record, you probably won’t WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES; ALAMY; HEARST STUDIOS. *SOURCE: BMJ CASE REPORTS be bothered about shaving 57 seconds off your race time. We’ll stay on the fence for now. LIKE, DON’T BOTHER… Curing cystitis with CRANBERRY JUICE Most unbearable pain? That burning sensation when you pee. Think you can cure it by drinking cranberry juice? Hate to break it to you, but a study by Yale School of Medicine found it’s sadly a myth. Your best bet is simply to stay hydrated. Don’t go overboard though – a recent report* found that drinking too much water to ﬂush out a UTI can cause hyponatremia, where sodium levels fall dangerously low. Mayo Clinic recommends aiming for just under two litres if you’re ill. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 15

Heavy sleeper I squeeze in my workouts first thing – is this a bad idea? Sam, Middlesbrough Circadian rhythms: not a lesser-known Sean Paul B-side, but the physiological processes that govern your sleep/wake cycles and, according to new research, how effective your workouts are. Scientists* have found muscle function peaks during daylight hours, when you’re most awake, which would suggest that bright THE BIG mornings trump dark nights in the workout stakes. ‘It’s correct QUESTION to say that muscles are affected by circadian rhythms,’ says Claire Stewart, professor of molecular physiology at Liverpool John Moores University. But she’s not sold on the daylight-fits-all idea. ‘These circadian rhythms are more intelligent than that. If you exercise at the same time each day, your body anticipates this and knows to adapt, which could mean generating more muscle,’ she explains. The upshot? With consistency, you can tailor your circadian rhythms to your schedule. So the best time to work out is the one you can actually stick to. 16 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

Get pasted Q Why do I always put lost weight back on so easily? Aalysha, Swansea Fat cells: a bigger fan of you than you are of them. In fact when they’re ﬁnally gone, your brain encourages you to go on a binge to get them back. Blame leptin, the hormone that regulates fat storage, because when you lose weight, your leptin levels fall, too. ‘Unfortunately, your brain interprets this to mean you’re starving to death,’ says Professor Randy Seeley of the University of Michigan School of Medicine. The result? You’re programmed to become hungrier more often and ﬁnd it harder to stave off cravings. Plus, when your leptin stores are this low, it also encourages your body to burn fewer calories. Double thanks, biology. As for how to dodge this evolutionary fat trap, you need to work on upping your leptin stores. Research* has Q Should I be worried that found that people who sleep less have lower levels of leptin and are more likely to carry there’s a banned extra weight. So, the solution? chemical in my One lean-making Sunday morning lie-in coming right up. toothpaste? Claire, Northampton Check the ingredients of your standard toothpaste and you may ﬁnd triclosan listed. So what? ‘ASKING FOR WORDS: ROISÍN DERVISH-O’KANE. PHOTOGRAPHY: ROWAN FEE; GETTY IMAGES; ALAMY. *SOURCES: In September, this chemical The lingering gentleman (or With the kids. Okay, he’ll think was banned from soap by the A FRIEND’ gentlewoman) caller is the living you’re a scumbag, but he won’t NORTHWESTERN UNIVERSITY, CHICAGO; COCHRANE ORAL HEALTH GROUP; PLOS MEDICINE US Federal Drug Authority embodiment of the dull, throbbing want to hang around to thrash it over worries that it could scramble your hormones, so Is there a pain that is morning-after hangxiety. Hot as f*ck in the club, out. Bonus: He’ll go away feeling sorry for the faux father of your why’s it in toothpaste? Well, triclosan-boosted toothpaste polite way punctured the back of your skull with his tongue in the Uber back children. Sympathy over making a scene every time. Option B: For has been found to reduce plaque and gum inﬂammation by 22% to ask a one to yours, then rogered you silly on the sofa. But now you’re clawing a sledgehammer-subtle tactic, pop to the kitchen to ‘make some and reduce the likelihood of bleeding gums by 48% compared night stand your way back to consciousness, his hands are all over you and, tea’, but just bring the one mug back to bed. Message received with ﬂuoride-only formulas*. So to go home? breath like a cat, he’s all up in your loud and clear (unless he has do the pros outweigh the cons? Jo, Bristol face asking if you want to hit a no shame). If you prefer a more Potentially. ‘In human studies, farmers’ market before you go streamlined approach, go for toothpaste with triclosan didn’t for brunch. How to get rid of him option C – but use it straight change thyroid levels,’ says without actually saying, ‘You need after the deed: Slap his arse, say, Dr Tammy Stoker, toxicologist to not exist’? Whip out one of the ‘Thanks for that,’ and roll over. at the US Environmental following fail-safe post-coital You won’t see him for dust, and Protection Agency. So don’t rebuffs… Option A: Tell him your you can deal with your morning bin your Colgate just yet. husband will be home any minute. beer fear all by yourself. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 17

THE BIG DILEMMA Should I go gluten free? Feeling the bloat? Dietitian Megan Rossie can help you work out what’s up – just go with the flow So, you’re bloated. Period in situ or You’ve eaten, right? No about to hit? What was on Yes Yes No your plate? Does the bloat When did it start come and go? Granola, avo on toast Gluten-free Pesto pasta with going downhill? and my friend’s frittata a cheeky side leftover bacon roll of garlic bread PERIOD Yes No Worry not – it’s the hormones. Load up Do garlic and onion A few hours Not long after on high-potassium usually set you off? post-meal my fork touched foods (eg tomatoes the plate and bananas), which Yes No reduce water retention. Oh, and drink lots of water. WORDS: VICTORIA JOY. PHOTOGRAPHY: ALAMY. *FERMENTABLE OLIGOSACCHARIDES, DISACCHARIDES, MONOSACCHARIDES AND POLYOLS (HENCE THE SNAPPY ACRONYM) Is there Could it be No anything else? trapped wind? Yes Toilet trouble My skin’s not No other looking so pretty symptoms YOU’RE FINE Does coeliac disease You’ll be okay once YOU’RE FINE run in the family? you stop eating and Sip on some give your digestive ginger tea (using system a break. Try Yes No fresh root if you 1 tsp of bicarb in can get it) for its a glass of water, or de-bloating and reach for a Rennie. How are your anti-inﬂammatory stress levels? properties. Extreme Pretty chilled FODMAPS COELIAC IBS NCGS WHEAT ALLERGY PERMA-BLOAT Gluten isn’t the only All signs point Managing your Non-coeliac gluten Wheat is not Struggling with an gut culprit. Common to coeliac, which symptoms will be sensitivity (NCGS) your friend; ﬁnd inﬂated middle day foods such as onion, demands you trial and error, but presents many of a wheat-free ﬂour after day calls for garlic, beans and swerve gluten for tweaks that may the symptoms of alternative, such a visit to your GP. mushrooms fall into good. Your GP can prove helpful coeliac disease, but as rice, coconut, Don’t panic. It the category of give conﬁrmation. include opting for not as severely and buckwheat or could be chalked FODMAPS*, which There’s no cure, so white carbs over with no long-term tapioca (your pies up to stress or ferment in the gut clear your kitchen brown for the gut damage. Try will be just as tasty, other digestive and cause pain, of the G-word. lower ﬁbre content, ditching the protein promise). And watch trouble, but they’ll bloating and nausea. That includes drinking two litres for a week, then out for wheat where be keen to rule out Avoid your personal bulgur, durum, of water every day slowly re-introducing you’d least expect illnesses such as triggers – keeping a kamut, semolina and reducing your gluten, keeping an it (think: sausages, ovarian cancer or food diary can help. and spelt. Soz. stress levels. eye out for triggers. sauces and dips). Crohn’s disease. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 19

Pull your shoulder blades tightly together to Keep your create tension spine neutral, staying tall in TINY your chest Hips back for support Maintain TWEAKS, a 45° angle and tighten GREATER SIGNS GAINS your core YOU’RE DOING IT Mastered the move? Now take Squeeze WRONG those cheeks it to the next level with these simple upgrades GRIP IT GOOD Your knees are Overhand? over your toes Bend knees Underhand? Major danger. just enough to How about one of lower the bar This destabilises each? It’s how the the joints, upping Olympians do it your risk of injury. and Thomson reckons it’s best Keep your shins for the rest of us, close to the barbell. too. ‘With the ‘Doing this allows Push through difference in grips, you to get your your heels, keeping them you’re using hips back rather Arms shoulder-width hip-width opposing forces, than shifting your apart apart so the bar stays weight forward stable.’ Plus, it towards the bar,’ tends to be more explains Meintjes. comfortable. You’re rounding HOLD YOUR your back BREATH WHEN Because your back YOU LIFT TECHNIQUE SCHOOL is a key player in Yes, really. ‘This lifting the weight, allows you to it’s normal to feel Dead lift maintain core it being activated. rigidity and But rounding your a neutral spine back (relying on throughout the it solely) puts you lift,’ says Meintjes. It’s like the bend and snap, but with way more beneﬁts. You ‘Fill your belly in the danger zone. have all the equipment, now read the manual for a tighter bum with air, hold it ‘You’ll feel that the and get tight in weight is being your core.’ Keep carried there – it’s holding until you a distinct feeling,’ T stand up straight. says Thomson. he dead lift works more You probably won’t be able to lift your WORDS: MICHELLE OCTOBER. PHOTOGRAPHY: IGOR POLZENHAGEN muscles than any other body weight from the start, so PT Julian exercise, including the squat,’ Thomson suggests beginning with 40% of says sports conditioning expert your weight, increasing by 10% increments. John Meintjes. In one move, you’re ‘Most gym barbells weigh between 15 and engaging all major muscle groups, 20kg,’ says Thomson. Start lifting that then including your inner thighs, quads, add what feels comfortable. You should be glutes, abs and arms – elite athletes able to do 10 reps without compromising swear by it because of its utility. form before adding any more weight. But the key, says Meintjes, is the rep count. ‘Aim to dead lift your own body AVOID IF... weight for a maximum of eight reps,’ he You have issues with your lower back, says. Anything more and you compromise knees or hips. If you’re pregnant, form, which will lead to injury. speak to your doctor ﬁrst. 20 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

THE GUINEA PIG Who: Lauren Clark, WH’s Editorial Assistant DOES IT WORK IN REAL LIFE? EMS training Mild electrocution in exchange for a leaner, more deﬁned body. Fair deal, no? WH ﬁnds out whether it’s a worthwhile investment – or all pain and no gain I t’s 6.45am and as I lunge, squat and DOMS I’m suffering – isn’t for nothing, right? plank, an electric current pricks my Wellllll... ‘EMS may help muscles work more body in waves: I’ve ditched my gym efficiently,’ says Dr Courtney Kipps, kit for a jacket festooned with metal consultant in sport and exercise medicine. pads and dangling wires for 20 minutes ‘But there’s no reason why it would burn of electrical muscle stimulation (EMS) more fat than regular exercise, as your heart training – the latest quick-ﬁx solution rate wouldn’t necessarily reach any higher.’ to shrink and tone. Then there’s the lack of official regulation ‘It was originally used to rehabilitate to stop you taking EMS too far. ‘If DOMS lasts specific muscles of injured athletes,’ says longer than two days or is agonising, it could Mario Kaspers, co-founder of E-Pulsive, indicate excessive muscle damage and total where I’m trialling EMS. ‘The main breakdown of fibres (rhabdomyolysis), which advantage – apart from conveniently could interfere with kidney function,’ warns short sessions – is that you can achieve Dr Nicola Maffiuletti. ‘There’s no reason for the resistance of free weights without lifting a healthy person to do this kind of training.’ too heavy.’ According to Kaspers, this new Although, abs. That’s a reason. Six of them, generation of electric toning gadgets is a potentially. So how are they looking? After step up from the Slendertone ‘abs from your eight 20-minute sessions in two weeks, my sofa’ belts. The theory goes that by upping body fat has fallen from 32.9% to 31% and muscle contraction – from 50% to 98% with my muscle quality has risen from 49% to PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS; GETTY IMAGES EMS –during dynamic moves, such as lunges, 51%, meaning I’ve become a little stronger. your body is working harder and therefore But, I think I’ll ditch the shock jacket and you can burn up to 500 calories a session. stick with my regular crop top, thanks. ‘And with an elevated metabolism for the rest of the day, you can burn an extra 400 calories,’ Kaspers claims. ‘It causes you to shrink and get stronger. You may only gain THE VERDICT 1cm of muscle, but you can lose 5cm of fat.’ Fat burning There’s no getting away from the fact that Muscle sculpting EMS training is uncomfortable – imagine Quick results being punched in the gut continuously by Value for money Ronda Rousey – but it is just about bearable. Fitness boost However, this beating – plus the severe OVERALL SCORE womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 21

Chiropractor-approved FIT KIT 5cm-wide padded straps, so you can kiss goodbye HERO to Backpack Shoulder. Yes, that is a thing. (It is now.) Investment GYM BAG MZ WALLACE, £377 Since the rise of athleisure gave us carte blanche to wear workout gear in any conceivable scenario, we’re allowed to apply the same cost-per-use equation to our gym kit as we do our other sartorial justifications. And so to the hybrid gym/work bag, because (a) one belter of a multitasker is better than two lesser separates and (b) anything ‘dual purpose’ can be filed under ‘bargain’ – no matter the cost. Look for something stylish, subtle (avoid neon) and with loads of compartments, lest you whip out your sweaty gym smalls while trying to pay for a coffee. WH loves this pricey MZ Wallace number for all On-trend camo print on the outside, unique hard-wearing the above reasons – but lining on the inside, plenty mainly because it’s the of pockets, plus a padded closest to ‘sexy’ a backpack laptop pouch; it’s the has ever been. multitasker’s multitasker WORDS: CHARLIE LAMBROS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS THE MICRO TREND Long-line SPORTS BRAS Hybrid sportswear? Why not. These CHARLI COHEN H&M IVY PARK LNDR vest/sports bra crossovers frame £95 £24.99 £30 £40 your waist, accentuating the smallest Four straps. Two Black panels have Breathable mesh – cool, No seams make for part of your torso. Yes, please. very cosy breasts. a slimming effect. not obsene. a chafe-free session. 22 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

WHAT HAPPENS TO MY BODY WHEN… I miss breakfast? Most important meal of the day or totally fine to skip? Debatable, apparently. It’s time to wake up, dig in to the latest research and start your day right HEAD START SUPER 8 Thanks to Just woken with overnight fasting, your the realisation muscle glycogen levels that the day is about to are at their lowest when punch you in the face? you wake up. Hit the Hit back by tucking in gym early doors as at 8am. That’s when the recent research shows stress hormone cortisol you’ll better tap into peaks, and a balanced your fat reserves. But breakfast can help if weight loss isn’t take the edge off, your goal, skipping says Kingsbury. Plus, breakfast could spell a Missouri Columbia bad news. A study by BREAK PICK study found habitual Loughborough University THE PROTEIN breakfast dodgers also found that participants HABIT NOT SO The idea that have lower stocks of who missed a morning If you swerve breakfast, GRRREAT simply eating breakfast the reward chemical meal didn’t perform as you’re also more likely Research in the alone will give your dopamine, making well during evening to smoke, drink heavily Journal of Nutritional metabolism a boost is them more likely to WORDS: LOUEE DESSENT-JACKSON. PHOTOGRAPHY: GETTY IMAGES workouts. Proof, if it were and work out less, found Science found that baloney: you won’t get load up on sugary food. needed, that food really a study by Helsinki overweight participants shredded with shredded does fuel your fitness. University. But the link who skipped breakfast wheat. It’s the quality of between breakfast and a lost fat but had higher the calories that really lean body may simply be cholesterol compared counts, says PT David behavioural; breakfasters with those eating frosted Kingsbury. So opt for a tend to have a more corn flakes. However, protein-packed breakfast balanced diet overall, new studies suggest of champions, including according to dietitian sugar is a bigger factor eggs, oats or yoghurt, Emer Delaney. Start with in heart disease than which the University of something light and you’ll cholesterol – meaning Missouri Columbia found soon see the benefits. flakes could be worse can limit fat storage. Win. than flaking. 24 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

SKIN CLINIC Dr Anjali Mahto Skin secrets from a dermatologist. Because who better to ask? VITAL STATS Age: 37 Job: Consultant dermatologist and spokesperson for the British Skin Foundation Skin issue: Oily skin, acne and eczema Skin aim: To clear my skin and reduce scarring AM My skin has lots of excess oil, After using the gel cleanser, I finish with a non- so I double cleanse. The first I swipe a cotton pad drenched comedogenic SPF-enriched thing I use is a gel cleanser, with micellar water over moisturiser. If my skin is such as Avène Cleanance my face in the place of an bad and needs some extra Gel Cleanser (£8.25, Boots). astringent toner, which can coverage, I’ll then use a BB It contains an acid called make my acne worse. I use cream, such as La Roche- monolaurin, which helps Bioderma Sensibio H2O Posay Effaclar BB Blur regulate oil production. (£10.50, Boots). (£16.50, escentual.com). PM After double cleansing and Next, I apply a thin layer If a product is good enough patting my skin dry, I press of retinoid cream, such as for my face, it’s good enough on a resveratrol serum – I SkinCeuticals Retinol 0.3 for my eye area, so I don’t like Caudalie Firming Serum Refining Night Treatment use a separate eye cream. If (£45, uk.caudalie.com), (£49, my-dermacenter. the eczema around my eyes which absorbs free radicals com), which contains a ﬂares up, I’ll follow with from pollution and reverses gentle retinol. It speeds Aveeno Daily Moisturising the damage they’ve caused up cell turnover to fade Lotion (£5.69, Boots) – it’s throughout the day. scarring and blemishes. inexpensive but effective. FACT FILE AS TOLD TO AMELIA JEAN JONES. PHOTOGRAPHY: GETTY IMAGES 26 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

THE EXPERT Who: Sarah Macklin You’ll know her as… A nutritionist and model (sarahmacklin.com) FOOD FOR THOUGHT Should I be eating a high protein diet? Each month, nutritionist Sarah Macklin challenges one big healthy-eating misconception. First up: protein S ure, fat may be back Animal sources – including eggs, in fashion, but when it milk and lean meat – are ‘complete comes to macronutrients, proteins’, containing all the essential it’s protein that remains amino acids that your body requires. consistently in vogue. From Atkins, You’ll need to eat at least 25% more to Paleo, to Instagram’s 14 million plant proteins to do the same job. #protein tags, the modern rhetoric And here’s my other main concern: is clear: protein is your passport to The ﬂip side of eating high-protein a slimmer, healthier, leaner body. often means going low-carb. But And to an extent that’s true. Your carbs should form about half of body has to work harder to digest your daily diet (between 40% and HIT YOUR protein – meaning you get more 65%). You need carbs for everything PROTEIN calorie-burn for your buck than from your thyroid to digestion. QUOTA with carbs; it increases the levels Without them, you may suffer An averagely active of leptin, the satiety hormone; and headaches, hormone imbalances, woman needs between its muscle-repairing properties (all fuzzy thinking and fatigue. Who 1g and 1.2g of protein those amino acids) are key to every wants to hit the gym in that state? per 1kg of body weight. gym-goer’s nutritional arsenal. And plenty of studies show that If you weigh around So, what’s my problem with extreme low-carb diets don’t 10st (64kg), your daily protein? I think our obsession result in sustained weight loss. quota should look is going too far. In a bid to pack It’s not that I think you’re doing a little like this… in as much protein as possible, damage by eating too much protein. increasing numbers of women I just don’t believe it’s necessary. BREAKFAST are adding powder to anything The body can only synthesise up Small pot of Greek from porridge to brownies. Worse, to 30g of protein at a sitting. Piling yoghurt (170g) = 15g many also load up on shakes or use on more exponentially doesn’t AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES; ALAMY them as meal replacements at the work. Australian researchers found LUNCH cost of ‘real’ food. With the lack dieters whose diet was 15% protein Lentil salad of regulation around protein snacked much less between meals (70g uncooked) = 18g powders, quality varies greatly; than those getting just 10% from it. and think of the extra nutrients However, when they upped the DINNER you’d get if you simply ate ﬁsh, protein intake to 25%, there wasn’t Chicken breast meat and eggs instead. much difference in hunger levels, and quinoa = 32g You may argue that you need suggesting that exceeding your extra protein if you’re hitting the protein quota isn’t going to SNACK gym, but many studies show this deliver extra beneﬁts. My advice? Boiled egg = 6g isn’t the case. In fact, it’s protein Aim for 15-20% protein in your quality that appears to be most diet. Take a look at the panel important for athletes to opposite on how to get your maximise muscle rebuilding. ﬁll without a shake in sight. TOTAL = 71g PROTEIN womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 27

Jump 1. PYRAMID ONE (4 MINS) start 1 2 1 2 1 2 15 secs 30 secs 45 secs 45 secs 30 secs 15 secs 1 2 UP-AND-OVER BREAKDANCE LUNGE SIDE JUMP Targets: Legs, core Targets: Back, glutes, core (a) From high plank, bring (a) Stand to the right of your left foot to the left your mat, hands by your side of your left hand. sides. Jump into the air (b) With your right and kick your legs out, hand planted, kick your landing on the other side. right foot in front as you (b) Repeat on the left side swing your left hand up. and keep going as fast as Return to high plank and you can. Yes, it’ll hurt. repeat on the other side. 2. ACTIVE RECOVERY (3 MINS) SIDE STEP AND HAMSTRING CURL (a) Take a wide step to your right and kick your left leg up 15-MIN FINISHER to your bum, then step to the left WORDS: LAUREN CLARK. PHOTOGRAPHY: MARTIN RUSCH/FOLIO-ID.COM. ILLUSTRATIONS: LIZZY THOMAS (LIZZYTHOMAS.COM). *EQUINOX.COM and bring your right leg up. (b) Keep going at a 50% intensity that will keep your heart rate up HIIT it up Want to take your fat-burn session to a new level? and have you raring to go again. 3. PYRAMID TWO (4 MINS) Give this next-gen calorie blaster a go 3 4 3 4 3 4 15 secs 30 secs 45 secs 45 secs 30 secs 15 secs 3 4 P yramid schemes: bad guessing and means you push ﬁnancial investment, yourself to your limit,’ explains good ﬁtness investment. co-creator Amy Dixon. ‘You’ll be Assuming they’re part pushing your heart rate to 95% of of a HIIT workout, that is – which its capacity and, with only short they are in FireStarter, the new periods of rest between moves, it’ll hard-as-nails, high-intensity be staying in that top zone for the BURPEE BROAD JUMP offering from transatlantic ﬁtness entire 30 minutes.’ The one silver SEQUENCE Targets: Arms, chest, quads, studio Equinox*. ‘Using intervals lining? The closer to the end you Targets: Hips, legs glutes, hamstrings, core of varying lengths keeps your body get, the easier it becomes. Relatively. (a) From a squat, jump (a) With feet hip-width over your mat, swinging apart, jump up, reaching FYI Alternate between the two moves in each set for varying lengths, following your arms forward for extra momentum. Land in your hands overhead, then crouch down and jump the pyramid format, and rest for 15 seconds between each move. Do the active your legs out into plank. recovery between pyramids. Factor in a two-minute warm-up and cool down of a squat and touch the floor. star jumps, bum kicks and side squats so you can still walk the next day. (b) Return to the start and (b) Do 1 press-up, jump do a tuck jump. Repeat the your feet back in to your cycle – and feel the burn. hands and return to start. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 29

T H E L AT E S T N U T R I T I O N A L K N O W - H O W F O R A B E T T E R B O D Y PAGE 31 PAGE 37 FLAVOUR OF THE MONTH THE BIG APPLE Salt: silent killer or secret health hero? We investigate… Four ways to get your daily pomme ﬁx Worth its salt Think passing on salt will reap benefits for your health? Experts say not so fast. Here’s why you should be welcoming the condiment’s return… WORDS VICTORIA JOY PHOTOGRAPHY MITCH PAYNE womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 31

250 The number of grams of salt in your E AT body – necessary for SM A RT healthy digestion and S energy production alt – those tiny white grains that can elevate fish and chips to the upper echelons of taste and make even the most insipid boiled vegetables slightly more palatable. Shame, then, that they’re also blighted by controversy among foodies and health fans, being unfavourably linked with everything from bloating to heart disease. However, a new band of research argues that the bitter taste salt has left in the health industry’s mouth is unjustified and, in fact, that low-salt diets pose more risk. ‘Healthy people have spent far too long fearing the salt shaker when, actually, that’s doing more harm than good,’ says Dr James DiNicolantonio, cardiovascular health specialist and author of The Salt Fix. ‘All of the evidence points to salt and its component sodium as our gateway to feeling – and being – healthy.’ Best. News. Ever. Agency recommended we cut our daily intake from 9g a day to 6g. Fast forward to 2014 and the average person was still a day, which is more than 60 times First things first; what is salt? for millennia, the bad press consuming 8g, but the backlash the average intake in the Western Let’s rewind to GCSE chemistry surrounding salt for a mere few against salt has shown no signs world. So, not really comparable to and the periodic table for a sec. decades has done serious damage of slowing – until now. liberally salting your scrambled Salt, AKA sodium chloride, is to its reputation. The gloom can eggs. Then there’s the argument, a mineral composed of two be traced back to the 70s, when DROPPING THE led by Dr DiNicolantonio, that the chemical elements – sodium and the US government first published SHACKLES negative effects of ‘excess’ salt chlorine – naturally occurring in dietary goals for the public in line Increasingly, research is showing consumption via over-processed seawater, which has been used with its national health policy. Salt advocating a low-sodium diet is as foods could be down to the fact to ﬂavour and preserve food for was named a silent killer – blamed outdated as evangelising about that those foods are usually full thousands of years. When we for hiking your risk of high blood a low-fat one. For starters, Dahl’s of reﬁned sugars. ‘Evidence points take salt into the body, the ions pressure, stroke and heart disease. research, on which, arguably, the to added sugars, particularly of the sodium and chlorine The message was clear: the less of case for low-salt diets was based, fructose, as related to high blood separate, leaving them free to be it we consume, the better. Science was a worst-case scenario. Why? pressure, increased heart rate, used by various bodily systems. backed it up; groundbreaking The rats that showed a spike in inﬂammation, insulin resistance Despite it having been research published around that blood pressure were fed the and broader metabolic dysfunction; considered a precious commodity time by Lewis Dahl at Brookhaven equivalent of over 500g of sodium all the things we’ve historically National Laboratory in New York attributed to salt,’ he says. showed that upping the intake of In addition, studies are sodium in rats induced high blood starting to show the importance pressure. So that, it seemed, was of maintaining optimum sodium that. In 2002, the Food Standards levels in the human body – and 32 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

75 The percentage of salt we eat that is already in processed foods, including cereal, bread and ready meals SCIENCE OR NONSENSE? Table salt explains Dr DiNicolantonio. ‘The mountain sodium stored in your cells helps regulate their size by drawing in water by osmosis, and controlling electrical activity within the nervous system – we’re talking about essential functions.’ Regular exercise and the subsequent downing of water to rehydrate can lead to a lack of sodium, too. Dr DiNicolantonio explains that the average person loses almost 4g of salt through sweat during a vigorous one-hour workout, plus upping your water intake during and after exercise can dilute sodium levels so they DOES SALT fall even further. If your sodium levels drop too low – a condition MAKE YOU called hyponatremia – it’s likely you’ll feel the effects even in the BLOATED? short term, including symptoms such as headaches, nausea, fatigue and muscle spasms. The rule to follow? The American Quite simply – yes, it can. But, according to College of Sports Medicine says Susan Short, dietitian we should consume 500-700mg and spokesperson for of sodium – that’s about four the British Dietetic twists of your salt grinder – for Association, so can every litre of ﬂuid consumed a high-ﬁbre diet, during or after physical activity. gluten, sweeteners such as sorbitol, and NEEDS MORE SALT medical conditions like so ﬁnally the healthy eater’s If a growing ﬁeld of research is to IBS. The reason salt is penchant for passing on salt has be believed, feeling fatigued and often blamed? Foods rightly become up for debate. battling a fuzzy head are the least high in it (think crisps ‘With the rise of “clean eating”, of your worries if sodium doesn’t and cheese) are easier I’ve seen increasing numbers of get enough of a look-in. In the to overindulge in than, people completely eliminate salt interests of irony, scientists have say, a carrot stick, so from their diets,’ says registered nutritionist Rhiannon Lambert. ‘SALT found that, contrary to long-held beliefs that salt is the nemesis the bloat could just be from overeating. ‘Going cold turkey on any food type is never advisable, as the body ISN’T THE of good heart health, a low-salt diet can increase the risk of But, says Short, it could be a case of performs at its optimum on a balanced diet. I’m more likely to NEMESIS cardiovascular disease. Research published in The Journal of the water retention: ‘Too much salt can lead the body to hold on tell these clients to add a small amount to their daily food intake OF HEART American Medical Association points to a low-salt zone – below to water, as excess sodium interferes to ensure they’re not actually running too low on sodium.’ HEALTH’ 3g per day – where stroke, heart attack and death are more likely with the way ﬂuids pass in and out of than with an intake of 4-6g. cells – but the amount SHAKE IT ON Then there’s the team of of salt that triggers Indeed, consume too little epidemiologists at McMaster this varies dramatically and, it seems, you’re asking for University, Ontario, who claim to between individuals.’ your body to break down. ‘The have produced data proving that Ballooning belly? ‘Try average adult body contains low sodium levels are related to sipping water and 250g of sodium, which is most increased risk of mortality among working up a sweat,’ concentrated in bodily ﬂuids otherwise healthy individuals. suggests nutritionist such as blood, sweat and urine,’ They analysed more than 130,000 Rhiannon Lambert. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 33

11 The percentage of a person’s E AT salt intake that SM A RT is added during cooking or at the table Salt of the earth AT A PINCH Nutritionist Rhiannon Lambert decodes the different types… TABLE Cheap, bleached and common as you like. Just how we like our reality stars. Not so much our salt given it’s also stripped of everything beneﬁcial. Sounds familiar. Pearson. Which is the sodium HIMALAYAN PINK content, rather than salt. ‘It’s this Foodies and health nuts that your body uses to its benefit, like to sink (or, you know, so look for sodium on labels.’ Salt grind) the pink due to is composed of 40% sodium and it containing all 84 essential trace elements people across the world 60% chlorine, so if you can only the body requires. Albeit and found that those see salt content, do the maths in tiny quantities. whose sodium intake yourself. Take the salt content in ‘YOUR BODY was lower than average clocked up more heart grams and divide it by 2.5 to give you the sodium. If we’re sticking WILL TELL attacks, strokes and premature deaths with the NHS guidelines of 6g of salt, look to tot up 2.4g of YOU WHEN compared with average consumption. sodium, ideally from seasoning natural whole foods. ‘Around SEA (MALDON FLAKES) IT’S LOW Perhaps one of the most surprising recent 75% of the average person’s salt intake is from processed foods, These soft ﬂakes come ﬁndings is the suggested which are likely to be packed from ﬁltered seawater: less ON SODIUM’ link between low salt with sugar too, so choose fresh processed than the table variety and with no added intake and immunity. where you can,’ adds Pearson. According to a new Dr DiNicolantonio’s view is nasties. Serve sprinkled, not shaken. PHOTOGRAPHY: GETTY IMAGES, ALAMY. *SOURCE: CELL METABOLISM study*, salt may act as that you should focus less on a natural antibiotic as labels and more on your own body. it boosts the activity of immune ‘Just as you control your own cells called macrophages in the intake of water by thirst signals, area of injuries, facilitating your body will tell you when it’s healing of infection. Miso soup low on sodium by craving salt,’ never looked so good. he says. ‘Then it’s time to season FLEUR DE SEL some fresh food with good-quality The Kobe steak of SEASON TO TASTE salt to your individual taste, seasoning, this is So if salt is, in fact, a welcome and enjoy – not dismiss what hand-harvested in addition to your daily foods you want to eat because the France and Portugal from checklist, where do you begin? government tells you otherwise.’ the surface of evaporated ‘The key is to know what you’re seawater. Basically, looking for,’ says nutritionist Kim the good shit. 34 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

THE EXPERT Who: Faya Nilsson You’ll know her as… Fitness on Toast E AT blogger (ﬁtnessontoast.com) and author of Fit in 3: The Scandi plan SM A RT 1 2 A K FAST LU NCH R E B APPLE AND CINNAMON APPLE AND PANCAKES QUINOA SALAD One a day might keep the doctor away, but the reliable little red number (or green – we don’t discriminate) is also a surprisingly versatile ingredient, as Faya Nilsson’s four recipes demonstrate 3 4 DI N N E R J U IC E APPLE AND CRAYFISH SUPER SALAD APPLE AND GINGER WITH CITRUS DRESSING BOOSTER SHOT womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 37

E AT SM A RT LUNCH BREAKFAST APPLE AND QUINOA SALAD APPLE AND CINNAMON PANCAKES cals 642 | sat fat 4.1g | sugar 13.7g | serves 2 cals 508 | sat fat 4.8g | sugar 34.8g | serves 2 INGREDIENTS METHOD INGREDIENTS in the fridge for at least an hour. 125g quinoa • 1 tsp turmeric 1. Place the quinoa in a saucepan 110g rolled oats • ½ banana • 2. In a food processor, blend the • 1 tsp cumin • pinch of salt with 250ml water, the turmeric, 1 apple, diced • 1 tsp ground oats into a flour. Add the banana, • ¼ red cabbage, chopped cumin and salt. Cover, bring to cinnamon • 125ml unsweetened half the apple, the cinnamon • 200g chickpeas, drained • the boil, then simmer for 15-20 almond milk • 1 tbsp honey and almond milk – now blitz. 1 carrot, grated • 2 tbsp chopped minutes until the quinoa has • 1 tbsp full-fat natural yoghurt 3. Sear a splodge of the mix walnuts • handful of leafy salad absorbed most of the water. For the jam: 3 tbsp chia in a pan for 50 seconds on such as watercress, rocket or Fluff it up using a fork. seeds • 1 handful raspberries, each side. Set aside and repeat spinach • 1 apple, grated 2. Whisk together the dressing mushed • 1 square dark until you’ve run out of batter. For the dressing: 2 tbsp ingredients. Season to taste. chocolate, grated • 12 tbsp 4. Take the rest of the apple extra virgin olive oil • 1 tsp 3. Transfer the dressing to a small water • 2 tbsp honey and simmer until soft (add horseradish • juice of serving bowl, place on the centre some honey and cinnamon 1 lemon • 1 tbsp yoghurt of a large plate, then arrange METHOD for extra sweetness). Pour over the salad ingredients around it. 1. Mix the jam ingredients in a the pancakes and serve with Or for a portable version to take bowl and leave for 20 minutes, a dollop of natural yoghurt and to work, layer up in a jar. Voila! stirring occasionally, then place the chia seed jam. Take a bow. THE BIG APPLE Small it may be, but its health-boosting benefits are through the roof… 1 Pump it up – your heart 2 Forgotten your trainers, gym 3 Include an apple in your that is – with your apple pass, water bottle – hell, refuel plan to maximise ﬁx. Researchers from Ohio State everything? Try switching your your weight training. Its peel is University found daily pomme- morning juice. According to rich in the protein ursolic acid, crunching can prevent hardening the University of Massachusetts which keeps muscles strong as you of the arteries (a cause of heart Lowell, apple juice can boost brain age. A study* found mice fed diets attacks and strokes) by reducing function by increasing levels of with 0.27% ursolic acid showed oxidised LDL cholesterol in the the neurotransmitter acetylcholine; increases in muscle mass of 10% blood by 40% in four weeks. Not similar to how Alzheimer’s and in muscle quality and strength bad for a month’s work. medication works. Multi-tasked. of 30% in two months. Lift heavy. JUICE DINNER NILSSON’S FIT IN 3: THE SCANDI PLAN (£16.99, SPHERE) IS OUT NOW. *SOURCE: THE UNIVERSITY OF IOWA APPLE AND GINGER APPLE AND CRAYFISH SUPER SALAD WORDS: EMMA PRITCHARD. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS, GETTY IMAGES. FAYA BOOSTER SHOT WITH CITRUS DRESSING cals 56 | sat fat 0.2g | sugar 6.9g | serves 2 cals 507 | sat fat 6.2g | sugar 14.6g | serves 2 INGREDIENTS METHOD INGREDIENTS METHOD ½ inch piece of root ginger 1. Peel the ginger and the lime. 6 baby potatoes • small knob 1. Boil the potatoes in a • ½ lime • ½ apple • handful 2. Place all the ingredients in a of butter • sprig of dill, chopped saucepan with a pinch of salt. of spinach • 1 tsp spirulina • juicer (ideally a cold-press one) • 100g iceberg lettuce leaves, Drain and return to the pan pinch of cayenne pepper and blitz until combined. torn • 1 red pepper, chopped along with the butter and dill. 3. This will make 80-100ml. Pour • 1 chilli, deseeded and diced • 2. In a bowl, combine the into two shot glasses and chug. 3 spring onions, chopped • 50g lettuce, pepper, chilli, spring baby tomatoes, halved • 1 apple, onions, tomatoes, apple and chopped • 1 tbsp capers • juice capers. Drizzle with lemon of 1 lemon • drizzle of extra juice and extra virgin olive oil. virgin olive oil • small handful 3. Transfer to a serving plate of pea sprouts • 40g flaked with the potatoes, then top with almonds • 150g crayfish, the pea sprouts, almonds and cooked and peeled crayfish. Supper is served. 38 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

P O S I T I V E ST E P S TO A H E A LT H I E R O U T LO O K PAGE 41 PAGE 46 THE MEDICATION TABOO SLEEPING ROUGH WH challenges the stigma around antidepressants Is your mind keeping you up into the early hours? Does this pill still come with a stigma? For many, taking medication for mental health issues is a last resort or a guarded secret. Why? And is it time we opened our minds? WORDS ROISÍN DERVISH-O’KANE womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 41

33 Take the blue pill The percentage of women in the UK who are taking antidepressants, or have done in the past. Higher than the 23% of men*. T the workplace, however, that secrecy reaches a peak, with 37% of women saying that they wouldn’t tell their bosses. Clearly, we’re worried about he doctor others judging us, but part of the already had complex stigma around mental health medication comes from the pen in within. For Dr Peter Kramer, her hand, author of Listening to Prozac ready to start scribbling my (the 1993 book that made the drug a household name), way out. For months I’d been medicating mental health is still trapped in a vacuum, swinging taboo because it falls between two ideals. ‘On one hand, people between fitful, spinning-top may think, “You should just be anxiety and hollowed-out stronger and you shouldn't need to take a pill,”’ he explains. despair. She listened as I spoke ‘Then on the other, people see (the first time I’d told any medication as a partial treatment medical professional about and they would rather talk to someone to ﬁnd a deeper, more this), then she diagnosed profound resolution.’ anxiety and depression. She I suppose my rejection of antidepressants fell somewhere said I had options: cognitive between the two. It’s not hard behavioural therapy (CBT), to see why mental health issues and their treatment are viewed counselling – or would I as some kind of personal failing consider a month’s course of to overcome. From childhood antidepressants? She told me we’re expected to have this absolute power over our they could help me feel calm feelings: ‘Cheer up.’ ‘Pull and more able to cope within yourself together.’ ‘Stop crying.’ Insidiously, this idea that the three weeks. I politely declined way we feel is merely a matter and said I’d wait for the CBT. of choice is fed to us; that it really is mind over matter. Why? Because taking the Dialling up the intensity on our medication felt like giving in. self-scrutiny is the relentless Instagram-fuelled zeitgeist of positivity, which dictates that 1 The scenario: true happiness comes from You need STOP THE connecting with your authentic time off work. Of course, I wouldn’t have felt self. No wonder, then, that a pill Your rights: If your like that if I’d had a migraine, promising to alter how you feel mental illness has a chest infection or diabetes. But as we know, when it comes to our seems like a bit of a cheat. Which, in a way, feeds into STIGMA had a ‘substantial, adverse’ effect on your functioning for health, we apply a different set Dr Kramer’s second point about Juliette Franklin, senior 12 months (or will of criteria to our minds than to a more profound resolution. employment lawyer at have), it qualiﬁes as our bodies. Recent government Perhaps that day I shunned Slater and Gordon, a disability. Under the stats suggest 11% of women take medication for CBT had explains your rights 2010 Equality Act, antidepressants, yet the mental something to do with wanting your employer must health campaign group Platform to feel responsible – if only in make ‘reasonable 51 found that one in ﬁve women part – for that resolution. CBT adjustments’ – and keep their prescription for is hard: there are thoughts to this includes time antidepressants secret from off or ﬂexible hours. their families. One in 10 don’t even tell their partners. It’s in 42 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

S T R ON G MIND between anti-depressants and, oh, heart disease, diabetes, bipolar disorder – are just that: challenge and boxes to tick. associations. Experts have There is homework. The repeatedly dismissed any causal perfectionist striver in me likely links. As for the charge that lit up at the prospect of viewing antidepressants are no more my mental illness as a task to effective than a placebo? The overcome. And – as with all Royal College of Psychiatrists things I care about – I was going challenges it, saying 50-65% to tackle it ‘properly’. After all, of people will see improved when I want my legs to look symptoms after three months good in shorts, I’ll do more of taking antidepressants, ‘ONE IN 10 WOMEN KEEP THEIR MEDS A SECRET’ lunges and eat less pasta rather compared with 25-30% of those than wash down a fat-loss pill taking a placebo. The effects can with an XXL mug of Bootea. So be so life-changing that 50% of I applied the same logic to my people who take antidepressants mind. But, of course, this isn’t will stay on them long-term. the same thing at all. One person who refuses to accept the shame of making PROBLEM PILLS that choice is actress Amanda Part of the stigma comes from the Seyfried. In an interview with side effects of antidepressants, a US magazine, she revealed that especially the notion that you’ll she’s taken an antidepressant go from feeling dreadful to to manage her obsessive simply feeling nothing. The compulsive disorder for the past thought terriﬁed Jenna Lee, 11 years and has no plans to stop: when, at 25, her depression ‘What are you ﬁghting against? descended to the point where Just the stigma of using a tool? she’d spend whole days lying A mental illness should be taken unshowered on her sofa. ‘I was as seriously as anything else – if worried about antidepressants you can treat it, you treat it.’ turning me into a zombie – and 2 The scenario: 3 The scenario: I couldn’t stand the idea of FOREVER Since telling Your boss being reliant on something,’ AND ALWAYS? your boss about your doesn’t renew your she recalls. Then came the Charity worker Zoe Escott, medication, she’s cut contract because suicidal thoughts. ‘I knew 25, from Norwich, has a similar your responsibilities. you’ve had too I had no choice then.’ Jenna attitude. She has suffered from Your rights: This many sick days. reluctantly started taking multiple depressive episodes suggests that your Your rights: By law, 20mg of ﬂuoxetine, a commonly since starting university aged boss believes taking employers should prescribed antidepressant. 18 and, after a particularly bad antidepressants discount all your But rather than whitewash her bout of post-natal depression, means that you disability-related emotional capacities, ﬂuoxetine was also prescribed the drug are, in some way, absences. Here, it enabled Jenna to better access ﬂuoxetine. She decided to come disabled. It’s illegal pays to be open with to discriminate your boss because them. ‘Within three weeks off the medication when she felt against perceived you’ll have evidence I felt calmer, more able to stable but, six months later, the disability, so head proving that they change what I wanted in my depression was back. ‘That's straight to the knew you needed life – and more able to accept when I accepted that I needed HR department. extra support. what I couldn’t.’ And, many of the scary headline-making associations womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 43

S T R ON G MIND Out of order WHAT’S IN THE BOX? How different mental health meds actually affect your life SELECTIVE SEROTONIN REUPTAKE INHIBITORS Known as: Citalopram, ﬂuoxetine, sertraline. The deal: SSRIs work by prolonging the action of feel-good neurotransmitter serotonin in the brain. FYI: You might struggle to orgasm – or even want to have sex in the ﬁrst place. SELECTIVE SEROTONIN AND NORADRENALINE REUPTAKE INHIBITORS Known as: Desvenlafaxine, against at work.) Because duloxetine, levomilnacipran. changing wider attitudes starts The deal: They act like an with changing how you judge SSRI on serotonin – and on yourself; a somewhat clumsy the similar noradrenaline. FYI: It’s thought that by ‘IT TOOK ME NINE MONTHS and difficult process for anyone with a mental health pushing both the serotonin and the noradrenaline you condition. And the ‘journey’ TO ACCEPT I NEEDED MEDS’ is not necessarily linear; I’ve can create a stronger effect. recently raised my dosage after a blindsiding dark patch. Three weeks in and I am, BETA BLOCKERS on the whole, okay. I’ve belly Known as: Propranolol, to stay on this medication. I tell need, they tend to see things laughed, felt once again the atenolol, bisoprolol. myself that it is no different from differently, which results in spirit-levelling sensation of a The deal: Helps reduce using my inhaler for my asthma.’ them behaving differently, and woodland run and experienced the physical symptoms of For some people, it is the drawing on these new resources the warm sense of relief that anxiety, such as palpitations. short-term solution that Zoe helps them recover.’ informs me I’ve done the right FYI: Useful in speciﬁc hoped it would be – Jenna, thing. Taking medication may performance situations, but for example, stayed on her NO SHAME not be what I perceived as the can’t reduce psychological anxiety symptoms, like PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. *SOURCE: PLATFORM 51 antidepressants for four years. As for me? It took nine months ‘perfect’ way to deal with my excessive worrying. Mainly because medication and from my ﬁrst appointment to mental health – but the idea psychotherapy aren’t mutually accept that I needed to take that such a thing even exists is exclusive. ‘I ﬁnd fault with the medication – and another 12 to illusory. I’m seeing the doctor simple contrast between stop feeling bad about it. Talking in a fortnight to discuss my BENZODIAZEPINES psychotherapy – involving the has helped me, but the decision progress. Will I stay on my Known as: Diazepam, quest to arrive at some better- to share your issues, and how medication long-term? Right lorazepam, temazepam. integrated self – as one way to you treat them, is entirely up now, I don’t know. But I have The deal: Sedatived that help, and deﬁning medication to you. This is not a plea for learned that if I need it for slow the body’s functions, to as the opposite of that,’ says Dr you to stick your neck out to six months or six years, that’s treat anxiety and insomnia. Kramer. ‘In reality, we that when break a bigger stigma; simply to ﬁne, actually. And hopefully, FYI: Very addictive, so people get the medication they know you’re supported if that’s I’ll continue to be ﬁne, too. only prescribed to patients your choice. (Take a look at your with disabling anxiety legal position should you feel who have not responded you’ve been discriminated to other treatments. 44 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

S T R ONG MIND Are you SLEEP stressed? For some, lying awake panic-ridden in the early hours happens so frequently, even the prospect of bedtime is stressful. Anna Hart learns how to deal with sleep anxiety I ’ve always been crap at sleep. As a kid, I would read Roald Dahl books under the covers late into the night, trying to stave off those dark moments when, bereft of bedside lamp and Matilda, I was left alone and expected to nod off. Because ‘nodding off’ or ‘dozing’ just never seemed to work out for me. Night was a time of anxiety for my hot little head, when I would fret about my school science project, wince over stupid things I had said to a friend, or wonder if my parents were secretly spies… 46 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

75 The percentage of women who struggle to nod off, compared with 25% of men* SLEEP Two decades on, my worries have changed but not my ability to worry. My husband, Sean, WITH A looks forward to going to bed, a feeling as alien to me as eagerly anticipating a smear test. He’ll I tell Dr Feld about the complicated daily ritual I undergo in pursuit of sleep: no CELEBRITY drift straight off, leaving me alone to my crazy thoughts. My brain still thinks the moment caffeine after 11am, at least an hour of brisk cardio, copious cups of camomile tea. Yet Catching ZZZs my head hits the pillow is just the time to despite all this, at least four nights a week with the A-list remind me of those emails I meant to send, I’m awake for hours at a time, busy being question what I’m doing with my career and crazy. Every night, I slide between the covers wonder if the world’s going to end. And now, with a sinking dread that I’ll still be lying as an adult with responsibilities, like a job there awake, frantic, three hours later. and a ﬂat and a husband, the fear of failing To determine to what degree my sleep to fall asleep at night and waking up foggy, issues are non-biological, aka psychological, ‘Having peace, rumpled and generally unﬁt for purpose, has I spend a night in the sleep lab. At the happiness and made the prospect of sleep itself stressful. Lanserhof’s space-age gym, champion ski healthiness is my ‘Over 20 million people in the UK have jumper turned sports scientist Ferdinand deﬁnition of beauty. problems with sleep,’ says Dr Graham Law Bader measures my heart rate variability You can’t have any of of Leeds School of Medicine, founder of the (HRV) over 24 hours. Unlike measuring that without sleep.’ Sleep Research @ Leeds heart rate itself, HRV focuses Beyoncé initiative. ‘Lack of sleep on the ﬂuctuations of the is obviously a source of heart, a reliable measure frustration and stress, of ﬁtness, fatigue and stress which affects our work, relationships, health and ‘SOME OF that’s just been included in the new Fitbit. When mental wellbeing.’ And analysed over 24 hours, it just in case I wasn’t OUR SLEEP offers valuable information stressed enough about about autonomic functioning. ‘For me, sleep is a major thing. I don’t poor sleep already, ‘there PROBLEMS Comparing the series of is growing evidence that graphs with my activity always get it – when I don’t, I look like I’ve it causes serious chronic CAN BE journal of the day, Bader been hit by a truck.’ diseases, too’. Great. Sleep points out where a yoga Gwyneth Paltrow is like the worst sort of boyfriend: the more GENETIC’ class does its job and relaxes me, and a 45-minute run desperately you want it, gets my heart rate up. He the less likely it is to grace also points to my rising you with its presence. heart rate and anxiety But I fight fear with information, and levels at around 9pm. No surprise, I think, I ﬁgure that if I better understand my sleep since this is when I start stressing about obstacles, perhaps I’ll stop tripping over sleep. But he has another explanation: my ‘About ﬁve years them every night. Which is how I ﬁnd myself Netﬂix-before-bed habit, which I’ve relied ago, I fainted from checking into a gleaming Bavarian medi-spa, on to relax, is not relaxing me after all. exhaustion. I hit the Lanserhof Tegernsee (lanserhof.com). my head on my ‘Sleep problems tend to be 50% biological NETFLIX AND NO CHILL desk. It started me and 50% psychosomatic,’ explains Dr ‘It’s doing the opposite; it’s increasing your on this journey of Michael Feld, the Lanserhof’s resident sleep stress levels quite a lot,’ says Bader. Even rediscovering sleep expert. ‘Some of it is genetic; if your parents though I stare at my screen through a pink- and balance and integrating my life.’ are poor sleepers, there’s a chance you will hued Flux filter, I squeak? ‘You might think Arianna Huffington be too. People often report poorer sleep you’re relaxed because you’re distracted with age, as the tissues in the throat become from stressful thoughts, but you are still more slack, resulting in the narrowing of very focused, and your pulse is going up airways. And women are lighter sleepers when it should be slowing down.’ It also than men, primed to sense danger or hear means that I’m forcing myself to stay awake the cries of babies.’ I can’t change the fact until the end of the next episode of Narcos, that I’m my sleep-shirking father’s daughter, rather than naturally letting myself fall or that I’m female and ageing – but it’s the asleep when I’m sufficiently fatigued. This is ‘Sleep has become psychological 50% I’m interested in. The a bad move, explains Bader, because forcing CREDITS HERE PLEASE profoundly important. 50% I can do something about. myself to stay awake sends a message to my I didn’t understand body that it’s not okay to relax, to switch off. the value of it.’ And sleep, explains Dr Feld, is more like Jamie Oliver surﬁng waves than jumping aboard an womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 47

S T R ON G MIND all-night cruise liner. Before the 50s, scientists believed that as we drifted off, we entered ‘shutdown’ mode. ‘Now we understand sleep as a cycle, with two distinct parts,’ says Dr Feld. During non-REM or ‘quiet’ sleep, which makes up 75%, we progress through four stages of increasingly deep sleep. The deepest stage produces physiological changes that help us regenerate biologically, boosting immune system functioning. REM (rapid eye movement) sleep takes up 25% of the night and is the period in which we dream. Heart rate and breathing increase to waking levels. ‘REM sleep is more associated with mental wellbeing,’ says Dr Feld. Studies report that REM sleep enhances learning and memory, and contributes to emotional resilience. ‘WE NATURALLY WAKE BETWEEN SLEEP STAGES’ STOP STRESSING, START SLEEPING The key to a good night’s sleep? Quit worrying about it. Simple, right? 1 2 3 ‘Try “thought blocking”: ‘Remember your perceptions ‘Get enough bright light and The sleep lab proves me a twitchy, sporadic with your eyes closed, slowly of sleep are unreliable. When fresh air in the morning and sleeper – but it’s becoming clear that my repeat a word with no you think you’ve slept badly, sufficient exercise during the problem isn’t that I wake up throughout the emotional connotations (such chances are you still had day, but don’t do anything night; it’s how I deal with it. ‘Many of us think as “one”) in your head. You a few decent hours. So strenuous in the two hours if we have anything short of an eight-hour can’t think of two things at don’t turn sleep into another before bed. Expose yourself block of blissful, uninterrupted sleep, we’ve once so it will silence the job, something you’re to darkness in the evening: PHOTOGRAPHY: GETTY IMAGES; REX FEATURES; CAMERA PRESS. *SOURCE: THE GREAT BRITISH SLEEP SURVEY. slept badly,’ says Dr Feld. In fact, we all worry and let you switch off.’ “succeeding” or “failing” at.’ that means a screen break.’ †THIS BOOK WILL MAKE YOU SLEEP BY DR JESSAMY HIBBERD AND JO USMAR (£8.99, QUERCUS) IS OUT NOW naturally wake up several times a night in Dr Jessamy Hibberd† Dr Graham Law Dr Michael Feld between sleep stages – my problem is that when I realise I’m awake, I start stressing about how I’m going to be useless tomorrow. It’s a miserably triumphant, ‘I knew it; tomorrow is going to be a nightmare.’ a crap night’s sleep making you even more I’ve always thought of my nighttime inadequate feels like a serious threat. anxiety as perverse and twisted, an UNDER THREAT And am I imagining things, or do anxieties unhealthy and self-sabotaging impulse. This sort of stress around sleep is actually seem so much more gut-wrenching at 3am It’s a huge relief to learn that nighttime a form of performance anxiety, says Dr Feld. than at 3pm? ‘There are reasons for this,’ anxiety is perfectly natural; in fact, it was ‘We worry that if we get less than our eight says Dr Feld. ‘You’re alone, and you don’t once useful for survival. As is learning that hours, we’re not going to be able to cope have distractions like Netﬂix to help you all those people who think they sleep an with the day ahead.’ I’d never associated my push negative thoughts out of your mind.’ uninterrupted blissful sleep from 11pm sleep anxiety with my perfectionism, but And let’s not forget, adds Dr Law, that for to 7am are wrong – we all wake up. This suddenly it makes sense. When you struggle thousands of years, nighttime was a time gives me one less thing to be stressed and with imposter syndrome and a sense of not of danger and threat for humans. ‘It wasn’t frustrated about at 3am – and it might be being quite good enough, the prospect of that long ago, in evolutionary terms, that the the thing that makes all the difference. night was a time of vulnerability – feelings of anxiety associated with falling asleep are perfectly natural, potentially advantageous, from an evolutionary perspective.’ 48 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

P O S I T I V E ST E P S TO A H E A LT H I E R O U T LO O K PAGE 51 PAGE 57 PAGE 59 GET YOUR FILL NO COMFORT ZONE FLIPPIN’ MARVELLOUS Feel full without stuffing your face How one reader shed 9st after a health scare With these lite treats, every day can be Pancake Day If looks could ﬁll... Still hungry? Thing is, you may be fuller than you feel. Time to change your perspective and curb those cravings for good WORDS JESSICA POWELL ILLUSTRATIONS BIGSHOT TOYWORKS womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 51

SLIM D OW N A s concepts go, feeling full seems simple enough: your stomach gets needy, you inhale a burger, it quits whining. It’s easy to assume this is a ‘calories in = satisfaction’ equation, right? Well, not quite. Turns out that taming your appetite can be a trickier concept involving a number of factors. Ready to figure it out? Course you are. Let’s start with this notion that POTATOES the more calories you consume, Researchers at the the more satisﬁed you’ll be. University of Sydney A study in The American Journal created a satiety index based on of Clinical Nutrition found that participants’ reports of how participants who drank a thick full they felt after eating certain 100-calorie 500ml shake felt common foods and how much fuller than those who drank they devoured two hours later a thin 500-calorie 500ml shake. when let loose on a buffet. ‘The lower calorie shake was Forget jackets and mash – boiled processed more quickly, but left spuds topped the chart as most the participants feeling notably satiating. Azmina Govindji, fuller in the following hour,’ registered dietitian and BANANAS EGGS explains researcher Guido spokesperson for the British The shake experiment ‘Protein invokes Camps. ‘It may have been to Dietetic Association, suggests suggests that viscosity is satiety more than do with “oral processing”, which rustling up a quick potato salad. a major factor in the feeling carbohydrates or fat,’ says Dr is the way food feels in your ‘Keep the skins on as that will of fullness. So replicate it at Alex Johnstone, satiety expert mouth. The thick shake seems slow down digestion,’ she says. home with your own smoothie from the Rowett Institute of to make you feel like you’ve ‘Stir through some Greek (lab coat optional). ‘Freezing Nutrition and Health, University had more.’ Dr Barbara Rolls, yoghurt and add sweetcorn your banana before adding it of Aberdeen. ‘We don’t exactly professor of nutritional sciences for protein and ﬁbre, which will make the texture even know why, but it’s likely it causes at Penn State University, adds: will help with a feeling of thicker, which results in an a cascade of events, including ‘Satiety depends on numerous fullness.’ Winner. increased feeling of satiety,’ the release of gut hormones that factors, including how ﬁlling you says Camps. Be warned: feed back to the brain to signal expect a food to be, portion size, a banana contains around you’re full. Smash half your how long it takes to eat and its 90 calories, so might mean protein RDA (see page 27 for texture.’ The message? You don’t reaching lunch without more on that) with a smoked need to binge-eat to feel satisﬁed. a Krispy Kreme. Or three. salmon omelette – salmon is So, with that in mind, here are 20% protein and eggs deliver 15 smart swap-ins that’ll help around 6g a pop. Job done. you feel fuller for longer... 52 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

20 The number of minutes* it takes for the full range of satiety signals to travel from the gut to the brain. PEAS It ain’t just protein that’ll keep you feeling fuller for longer – ﬁbre is your friend too. ‘It provides bulk that’ll physically ﬁll your AVOCADOS stomach,’ says Dr Johnstone. In research published Simple. As well as being protein in Nutrition Journal, powerhouses, peas are high in participants who were given ﬁbre, so chuck them into as lunch that included half an many meals as you can. Add avocado had a 24% reduced them to a bolognese to bulk it desire to eat over the following out and stop you craving dessert. three hours compared with those who had lunch with the same calories but no avo. KOMBU Forget the guacamole though. A study published in ‘Keep the avocado in chunks, as The American Journal of Clinical chewing and eating more slowly Nutrition found that eating soup improves satiety,’ says Govindji. with an umami ﬂavouring (you know, that moreish savoury taste) enhanced satiety and POPCORN reduced consumption at the ‘Air in food creates next meal compared with soup greater volume, so the without. Add kombu, a type of portion looks bigger, which seaweed, to soups or stir-fries means you’re likely to feel and ascend to umami heaven satiated for longer,’ says Dr minus any calorie comedown. Johnstone. Another study Just one 15cm strip will ﬂavour published in Nutrition Journal a meal for four. Get it at found that people who ate clearspring.co.uk (£5.49). around 100 calories-worth of popcorn reported less hunger and were more satisﬁed than GREEK those who ate a 150-calorie Spring YOGHURT bag of crisps. Plus, popcorn BROTH a leek ‘It contains nearly is packed with ﬁlling whole Fullness hack: add a three times more protein than grains – in fact, just one bag low-calorie soup to your menu regular yoghurt,’ says Dr will get you more than halfway before a meal; it’ll ensure you Johnstone. ‘And because it’s towards your daily quota. Skip gorge on less later. ‘Broth-based strained, it has a thicker texture, the coated-in-sugar stuff, obvs. soups are full of water, which so it’s more satisfying too.’ One adds volume and weight but no study in the European Journal of calories,’ explains Dr Rolls. ‘The ‘YOU DON’T Clinical Nutrition put a group of PISTACHIOS sight of an extra course and the people on a high-dairy diet (they ‘Eating slowly is greater volume in your stomach trigger stretch receptors that NEED TO got about 1,400mg of calcium a day) and another on a low-dairy associated with feeling fuller for longer.’ says Govindji. ‘Foods signal you’re full.’ In a clinical study, Dr Rolls found that BINGE-EAT one (who got about 700mg of calcium a day). Both groups lost that require a ritual – such as shelling pistachios – make you women served a chicken and TO FEEL similar amounts of weight, but take time over them.’ And, *SOURCE: BRITISH NUTRITION FOUNDATION rice soup before lunch reported the high-dairy group reported bonus, they’re packed with feeling fuller than those served a pre-lunch chicken and rice SATISFIED’ feeling more satisﬁed while dieting, possibly due to levels protein, so grab a handful as a post-gym snack and get shelling. casserole and a glass of water of the gut hormone peptide (consisting of exactly the same YY, which dials down appetite. ingredients) or the casserole Word of warning – don’t go for alone. The soup-eaters consumed anything labelled ‘Greek-style’. 100 fewer calories at lunch and You need the real thing. We like didn’t compensate at dinner. Total’s full-fat offering. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 53

SLIM D OWN Peelin’ good CURB YOUR ENTHUSIASM Three smart strategies for keeping calorie consumption in check DON’T HIDE THE EVIDENCE Keep those sweet wrappers on show. Studies show that when evidence of your eating is cleared away, you’ll continue to chow down. During one test, published in the journal Appetite, involving shelled nuts, the group whose shells stayed in sight ate 48 fewer calories. Small wins. LENTILS COURGETTES Lentils are low ‘It sounds obvious, but on the glycemic fruit and vegetables that contain index (GI), which measures how lots of water can help ﬁll you up LISTEN IN quickly the carbs in a food raise with minimal calories,’ says Dr If you can’t turn the TV blood sugar levels. ‘The science Rolls. Courgettes are 95% H2O, off, turn it down. A study on how the GI of foods affects plus the skin is high in soluble in the journal Food how they’re processed in the body as part of a meal can be ‘EATING ﬁbre, which slows digestion, helping you feel satisﬁed for Quality and Preference found when people could hear their own chewing complicated, and it varies among people,’ says Govindji. SLOWLY CAN longer and stabilising those pesky blood sugar levels. It’s noises they ate 45% less than those whose But low-GI foods like lentils are generally digested and absorbed HELP YOU time to get your spiraliser out. Or try adding half a grated crunching noises were drowned out. more gradually, meaning they stay in the digestive tract for FEEL FULL courgette to your morning oats. longer, keeping you full. Knock up a protein-packed lentil and FOR LONGER’ APPLES grilled halloumi salad. One a day could keep hunger DODGE away. In a study by Dr Rolls, DISTRACTIONS BRAN when participants ate apple Eating while distracted FLAKES QUINOA segments before lunch, they (eg watching The Crown Remember we said ﬁbre’s your Yep, another consumed 15% fewer calories or, you know, reading friend? Well, there’s more. ‘We protein swap-in. (including the apple) than Women’s Health) can looked at cereal with large ﬂakes Quinoa has twice as much of it without. It would be easy to increase the amount and the same cereal crushed as rice. What’s more, it’s low attribute this to the ﬁbre hit, consumed at that meal down,’ explains Dr Rolls. ‘People GI, so you won’t be reaching for but Dr Rolls suggests that the by 10% and at a later meal by a massive ate around 70 calories more the biscuit tin afterwards. Try size:calorie ratio of an apple and 25%, according to The when serving themselves the it with a stir-fry – a dash of soy the time it takes to chew through American Journal of crushed version – the big ﬂakes sauce will provide that umami one could also play a part. So Clinical Nutrition. So try looked like a more substantial hit to really make sure you’re full. pick one up about half an hour to tear yourself away portion.’ So make sure your box before lunch. It’ll mean you for a few minutes. isn’t pulverised on the bus home. don’t go back for seconds. 54 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

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SLIM D OW N THEN ‘I cut out comfort I grew up in Australia and was active from a young age. I’d go swimming at school, and by my early twenties eating and lost 9st’ was something of a fitness fanatic. But when I moved to the UK in 2002 and met my husband, I lost my A health scare was the trigger for social media manager routine entirely. I’d skip breakfast, Rebecca Chivers, 38, to slim down and get healthy have a chicken and mayo baguette for lunch and then a ready meal for dinner. I was unhappy at work and started comfort eating, which caused me to balloon to a size 24/26. During my pregnancies in 2008 and 2012, I suffered complications due to high blood pressure. Two years, ago I ﬁnally came to the conclusion that if I didn’t do something, I wouldn’t see my children grow up. HOW Attracted by its child-friendly meetings, I made the decision to join Slimming World. With two small kids, it was hard to find time to go to the gym, so a couple of months after joining, I also started using the Couch to 5K app. Running was much easier to fit around childcare than going to classes – I’d head out when my husband got in from work at 8pm. I started cooking healthy meals from scratch and cut down on processed foods. I’d have porridge with water for breakfast, at lunch I had salads or Asian-style GOOD FUEL soup, fruit for snacks, and at dinner A handful of raw I’d cook a spaghetti-based dish or nuts. They’re tasty chilli con carne. The weight loss was and really ﬁll me up. very gradual but I was motivated to keep going for my children. AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: NEALE HAYNES. HAIR AND MAKE-UP: CHARLOTTE NOW GASKELL AND CASSIE STEWARD AT LHA REPRESENTS. LOCATION COURTESY OF 1 REBEL I’m a size 12/14 and still making the SOUNDTRACK effort to live a healthier life. Making Justin Timberlake’s the kids my priority, I’d forgotten it Can’t Stop the Feeling was worth taking time for me, too. I keeps me going on realise now that looking after myself my evening run. will encourage my daughters to adopt their own healthy lifestyles. Running three times a week has become my ‘me time’ and I recently completed the Basingstoke Half FITSPO Marathon. Having better food Mel Wells’s book The in the house has also helped Goddess Revolution my husband to lose 5st. Living inspired me to step a healthy lifestyle with kids is a away from the scales challenge, but it means I’m the best and love my body. possible version of myself – which is good for me and for them. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 59

THE EXPERT Who: Rob Hobson You’ll know him as… one of the UK’s SLIM foremost nutritionists and co-author of The Detox Kitchen Bible (robhobson.co.uk) DOWN THE CALORIE CUT Blueberry pancakes A few smart swaps for all-American deliciousness with half the calories – it totally stacks up Original pancakes Key ingredients: Butter • Whole milk • Self-raising ﬂour Cals: 600 Sat fat: 13.3g Lite pancakes Key ingredients: Almond milk • Low-fat yoghurt • Rye ﬂour Cals: 270 *SOURCES: NUTRITION REVIEWS; NUTRITION JOURNAL; FREE RADICAL BIOLOGY & MEDICINE; AMERICAN JOURNAL OF CLINICAL NUTRITION WORDS: ROISÍN DERVISH-O’KANE. PHOTOGRAPHY: PAVEL DORNAK AND AGATA PEC AT HEARST STUDIOS. FOOD STYLING: DARA SUTIN. Sat fat: 3.4g FAT CHANCE FLOUR POWER MILKING IT FRY RIGHT HUNGER BUSTER The original recipe Where your waistline Dairy-averse or not, if Sure, coconut oil With double the eggs, contains a triple is concerned, all ﬂours you want to get slim, is high in saturated these lite pancakes serving of full-fat are not created equal. it’s worth subbing in fats, but the ones here are a winner. A study dairy. Though it’s One study* found almond milk, which are medium-chain in the Journal of the fallen back in favour eating rye at breakfast has half the calories fatty acids, which are American College of with some, it will will keep you feeling of skimmed. It’s also slimming heroes. Nutrition found an do nothing for your full until lunch, so a good source of When it comes to oil, eggy brekkie will lean-gains mission. ditch the reﬁned, muscle-repairing swapping olive for satisfy your appetite, Research* shows white version for vitamin E* – so you coconut can slash so you’ll eat less at there’s no convincing something with a can get more quality belly fat*. But go lunch than if you GET THE RECIPE evidence that dairy little more substance. fat-burning gym time. easy, one tablespoon started the day with aids weight loss. Viva Ryvita. Double whammy. packs 120 calories. a bagel. Winner. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 61

65 The percentage of extra weight you’ll lose if you start your SLIM day with two eggs instead DOWN of a carb-heavy breakfast, according to the International Journal of Obesity. Get cracking CALS 270 | SAT FAT 3.4g | SUGAR 18g | SERVES 4 INGREDIENTS 100g wholemeal rye flour • pinch 3. Heat a heavy-based frying of salt • 2 free range eggs • 150ml pan and melt 1 tsp coconut oil almond milk • 1 tsp extra virgin in it, then wipe with kitchen roll. coconut oil • 300g blueberries Once hot, add 1 tbsp of the batter • juice of ½ lemon • 2 tsp honey • to the pan (you should be able to 200g thick zero-fat Greek yoghurt fry four pancakes in one go). 4. Once air bubbles start to rise, METHOD flip the pancakes (the moment 1. Combine the flour and salt in you’ve been waiting for) and cook a bowl. Separate the eggs, add the for a further minute until they’re yolks to the bowl followed by the lightly browned. Transfer to a plate. almond milk and mix thoroughly. 5. To make the compote, place the 2. Place the egg whites in another blueberries, lemon juice and honey bowl and beat until they form in a small saucepan and bring to stiff peaks. Add 1 tbsp egg white the boil. Reduce the heat and to the flour mixture and gently simmer for 10 minutes until sticky. fold. Then add the remaining egg 6. Serve the pancakes with white and fold in – gently does it compote and a dollop of Greek for seriously fluffy pancakes. yoghurt. Flippin’ marvellous. GET ’EM WHILE THEY’RE HOT Flipping technique a tad sub-par? Worry not – here’s where to head for the healthiest pancakes in the UK FOR THE BLOAT-PRONE FOR THE GAINS-SEEKER FOR THE ONE WHO’S FOR THE SUPERFOOD FOR THE INDULGENT BRUNCHER Protein pancakes at SWEET ENOUGH AFICIONADO VEGAN Healthy pancakes at Foundation Coffee Superfood pancakes at Berry pancakes at Carrot pancakes at Filmore & Union, York House, Manchester Loudons, Edinburgh Farm Girl Cafe, London Anna Loka, Cardiff Made with coconut This six-strong serving Savoury pancakes don’t Made from gluten-free Egg- and dairy-free milk, these gluten-free comes boosted with have to come laden with buckwheat ﬂour, this foodies need not miss pancakes come topped high-grade, grass-fed saturated fat. These are Instagram-friendly pile is out. This comforting stack with fruit and Greek or whey powder and topped boosted with avocado, topped with cranberries, is whipped up with grated coconut yoghurt. Opt for with berries and Greek spinach, red onion, pistachios, hazelnuts carrot, almond milk, maple syrup on the side yoghurt. That’s 56g of coriander and black bean and a dollop of coconut cinnamon, nutmeg and for a low-sugar sweetener. protein – so get sharing. hummus. Game changer. yoghurt. Double tap. maple syrup. Sweet. 62 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

FITNESS TRICKS TO HONE AND TONE PAGE 72 PAGE 75 PAGE 76 PUMP IT UP DANCING QUEEN GUT REACTION Simplify your workout with the humble dumbbell Ballerina Misty Copeland on breaking the mould It’s time to start talking s**t Something weighing down your workout? As new research reveals that iron deficiency remains undiagnosed in a shocking number of women, WH asks if it’s pushing back your PB WORDS VICTORIA WOODHALL ILLUSTRATIONS BARRY DOWNARD Buns of steel womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 67

BE S T B ODY C harlotte Jelleyman had always been a better than average runner. The 27-year-old phD student regularly put in 50-minute runs in a cross-country 10k with her triathlon club. But last year, she began to find training a struggle. ‘My boyfriend entered us into a relay marathon, which involved running 25 miles each, so I had to step up my training,’ she says. ‘Within a couple of months, I noticed my legs felt really heavy. My lungs couldn’t cope, even at speeds and intensities lower than I knew I was capable of. I also began needing an extra hour of sleep at night.’ A blood test revealed that Charlotte had vegetarian, which is a big factor as red meat iron deficiency anaemia (IDA), a condition is such a major source of iron. With my that affects 12-15% of women aged 15-50 intense training, it pushed me over the edge.’ and, according to the World Health So why is IDA a particular issue for Organization, is the most common women who train? nutritional disorder in the world. ‘I’d always considered myself fit and PUMPING IRON healthy,’ says Charlotte. ‘I ate a balanced First, the science: iron is a mineral vital diet thinking I was getting all the nutrients for cellular energy, the immune system I needed from my food. I’d never had any and the production of haemoglobin, which problems, so this came out of the blue.’ carries oxygen around the body. ‘If you Despite a list of unhealthy-sounding have iron deficiency anaemia, you have symptoms – including breathlessness, less oxygen-carrying capacity – it’ll impair brittle nails, poor concentration, feeling performance and you’ll find exercise more the cold and hair loss – it might actually difficult,’ says Dr Richard Burden, who be the seemingly fittest women who are most at risk of being anaemic. That’s works with British Olympic and Paralympic athletes and is acting head of physiology SYMPTOM because, while diet and heavy periods are known causes of iron deﬁciency, at the English Institute of Sport. IDA also makes you more prone to infection, plus, WATCH surprisingly, exercise can also be a dramatic if you train in a chronically fatigued state, Identifying with a few iron drain. And yet a 2016 study showed you are more likely to injure yourself. of these? It may be that only 22% of elite and non-elite female But there’s a catch-22 element: while your time to see your GP… athletes who had the condition sought PB depends on decent iron supplies, all that help. Either women didn’t realise that training could actually be plundering your ❏ Fatigue it was a problem or had learned to cope reserves. Not only do you need more of it as ❏ Headaches with it, the study suggested. training increases red blood cell production, ❏ Irritability ❏ Pale skin That’s probably because iron deficiency but you lose iron through sweat and ‘foot ❏ Shortness of breath can be a progressive condition caused by strike haemolysis’: where blood cells and ❏ Racing heart many factors. Often it creeps up on sufferers capillaries in the feet are damaged by running ❏ Cold hands and feet without them noticing; who hasn’t felt wiped and jumping, creating a higher turnover ❏ Frequent infections out after a workout from time to time, or of red blood cells. ‘Running puts a force ❏ Dizziness desperate to press the snooze button yet 2.5 times your body weight on to the soles ❏ Poor concentration again? It’s not until, like Charlotte, they hit of your feet,’ explains PT and nutritionist ❏ Restless legs CREDITS HERE PLEASE the proverbial brick wall that they seek help. Sarah O’Neill, who herself suffered IDA in ❏ Sore tongue ‘Looking back, it was a perfect storm,’ she her teens. ‘Because an athlete has higher ❏ Cracks around mouth concedes. ‘I’d been having heavier periods iron needs and greater losses, their iron ❏ Hair loss for about a year and I’d recently turned requirements are 1.3 to 1.7 times higher.’ 68 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

IRON OUT THE PROBLEM Nutritional therapist Eve Kalinik on the dos and don’ts of pumping your iron quota: DON’T: Go popping pills willy-nilly. Too much iron can be toxic, so go and get tested ﬁrst. The natural supplement Spatone (£11.49 for 28 sachets, Boots), is a gentler option than iron tablets. DO: Swap spinach for kale or chard. Though it’s iron-rich, spinach contains oxalates, which impair its absorption. Total swizz. The vitamin C in these leafy greens help you soak up more. DO: Smash avo on sourdough (Instagrammers rejoice!). The phytic acid found in grains and bread inhibit iron uptake. But sourdough is fermented, which helps remove these anti-nutrients. DON’T: Have a cuppa with your meal. The tannins in tea and coffee impair CREDITS HERE PLEASE absorption, too, so it’s best to wait at least an hour Knight on the tiles after eating to get your caffeine kick. You’ll live. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 69

BE S T B ODY Post-exercise soreness is also part of the equation. ‘That ache is due to micro-tears in the muscles,’ explains Toby Richards, professor in vascular surgery at University College London and founder of The Iron Clinic (theironclinic.com) on London’s Harley Street. ‘This damage causes inﬂammation and is why athletes sit in an ice bath after they compete. Inﬂammation in the body blocks the iron absorption pathway for several hours afterwards.’ So before you think about replenishing your stores with a post-training steak, pop on some cooling pads (or take the ice bath if you can bear it) to quell the inﬂammation. ENERGY TEST Professor Richards and his team at UCL are conducting a trial to determine to what extent IDA affects women’s sporting performance. It involves measuring the aerobic fitness of iron-deﬁcient runners, before replenishing their iron via an IV drip and then retesting them a few days later. The full results of the Ironwoman trial are due to be published later this year but the interim results have been astonishing. The VO2 max scores of London physiotherapist Ailish Toomey, 32, showed her aerobic power improved by almost 12%. Two weeks after treatment, she ran the London Marathon with a personal best. ‘I’d been so exhausted I hadn’t constipation, diarrhoea been able to train properly, and abdominal pain,’ says so it was such a good feeling Professor Richards. A 2014 Iron to run a PB,’ she says. ‘A few research paper found that, fisted of us from my running club ‘FIT WOMEN unsurprisingly, 50% of took part in the trial and people stop taking them, our message to anybody MAY BE leaving their deﬁciency deficiency are standard practice. ‘If I believe who runs frequently is: if untreated. Newer studies that a client is at risk of IDA, I’ll always you feel your results aren’t MOST AT also show iron tablets can encourage them to get a blood test as it’s improving, get your iron alter the gut microbiome, so important to address this to train levels checked.’ Charlotte also had an IV RISK OF IRON promoting bad bacteria. Supplement companies are effectively and stay well,’ she says. ‘I make sure they eat enough lean meat and ﬁsh, to address her levels. ‘When I ran again it was like I had DEFICIENCY’ developing more tolerable options (see page 69 for which contain haem iron, the form most easily accessed by the body. Vegetarians a completely new body,’ nutritionist Eve Kalinik’s need 1.8 times more iron than meat eaters she says. ‘I was able to run recommendation) but because non-haem iron from plant sources times close to my fastest.’ for many, diet-tweaking is less bioavailable. I also ensure vegetarian But as it’s only available privately and starts is the biggest game changer. clients eat sufficient legumes, grains, nuts, at £600 a treatment, it’s not an option for For Sarah, who comes across many seeds and green veg, coupling them with everyone. If you think you might have IDA, undereaters and overexercisers in her work, vitamin C-rich foods to assist iron absorption.’ your GP will look for levels of the iron-storage an initial dietary questionnaire and 10-day Meanwhile, Professor Richards and his protein ferritin, as well the oxygen-carrying food diary to help identify nutritional team are calling on gyms to alert women to PHOTOGRAPHY: GETTY IMAGES protein haemoglobin. If your levels are low, possible IDA in their sign-up forms: ‘The data you’re advised to change your diet and may be shows 50% of women with heavy menstrual prescribed ferrous sulphate (iron) tablets – but bleeding are iron-deficient, so we want gyms these aren’t always the answer. ‘Around a third to recommend getting your levels checked of people don’t tolerate iron tablets as they if you have heavy periods.’ Then feel free to can cause gastro-intestinal symptoms like pump all that iron in the weights room. 70 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

Sometimes the simplest piece of kit can reap serious rewards. It’s time to get back to basics with a classic PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS. WITH THANKS TO JJ LOCATIONS. HAIR & MAKE-UP: JULIE READ AT CAROL HAYES MANAGEMENT DEADLIFT UPRIGHT ROW t might not be the buzziest piece of kit out there, Targets: Legs, shoulders, upper but the humble dumbbell can help you score epic back Use: 6kg dumbbell gains. One man who needs no convincing is Sandy SQUAT THRUSTER Macaskill, head trainer at Barry’s Bootcamp, Targets: Shoulders, legs, glutes London, who uses it in his celeb-studded workout Use: 6kg dumbbell (a) Hold the dumbbell in your sessions. ‘Used smartly, the dumbbell can challenge right hand in an overhand grip. a muscle in new ways, forcing it to adapt,’ he explains. In this Keeping your back neutral and 10-minute full-body workout, you only use one dumbbell – but (a) Holding the dumbbell under knees soft, hinge at the waist to don’t think you’re getting off lightly. ‘Training one side at a time your chin with your right hand, push your hips back and lower means that you really have to recruit your core for stability,’ palm facing into your chest, send the dumbbell towards your toes. says Macaskill. Iron-clad abs, defined shoulders and strong, your body weight back through (b) Squeeze your glutes and streamlined limbs? We’re sold. Now, let’s sweat. your heels and drop into a squat. thrust your hips forward to return Lower for 5 seconds until your bum to a standing position. Then pull is slightly lower than your knees. the dumbbell up towards your (b) Thrust back to your starting chin, elbow out to the side. Lower position, squeezing your bum. Lift it to the starting point, and repeat. FYI 1. For moves 4 and 5, start with a 4kg weight and build up to the dumbbell towards the ceiling 6kg when you can do sets comfortably – it should be hard. 2. Do each move for 1 minute on your right side, then repeat on your left; that’s into a shoulder press. Lower back a 10-minute round. 3. Want to do it all again? Be our guest. to the start position, and repeat. 72 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

BE S T B ODY PLAY DUMB Get your own Women’s Health dumbbell. Just £11.99 at SPLIT LUNGE FRONT RAISE argos.co.uk Targets: Legs, bum, shoulders Begin with: 4kg dumbbell (a) Stand with feet shoulder-width apart and hold the dumbbell in your right hand, palm towards your body. Keeping your chest up, step your opposite foot forward and make sure your knee is stacked over your ankle. Now, lower into a 90° lunge. (b) Raise your right arm in front of you, palm facing the ﬂoor, until at shoulder level. Hold, then return to your side and repeat the arm raise, staying in the split lunge for the set. PRESS-UP RENEGADE FULL (WO)MAN-MAKER ROW KICKBACK Targets: Arms, abs, glutes, legs Targets: Core, back, triceps Begin with: 4kg dumbbell Use: 6kg dumbbell (a) With the dumbbell in your (a) Hold the dumbbell in your right hand, do a press-up, hold at right hand, place your left palm on the top, and pull your right hand the ﬂoor and get into a press-up up towards your right hip, without position. Do 1 press-up then raise shifting your body weight. your right hand to your right hip, (b) Return your hand to the ﬂoor, without shifting your body weight. jump your feet towards your hands (b) Keeping your elbow high, and thrust up into a standing extend the dumbbell in a straight position. Curl the dumbbell towards line behind you, squeezing your your shoulder, then press it up tricep, then return it to the ﬂoor over your head. Lower and repeat CREDITS HERE PLEASE and start again from the top. before giving your left a go. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 73

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VITAL STATISTICS Age: 34 Job: Prima ballerina BE S T Fitness MO: Ballet rehearsals Wind-down secret: Post-dinner prosecco B ODY MY FOOD The physical intensity of a ballet dancer’s training requires fuel; if you don’t get enough, you can’t perform properly. Consistency is as important to my diet as it is to my training. For breakfast, I have granola and yoghurt with a black coffee to help fuel my morning class. I’ll then snack on fruit in my breaks to keep my energy AS TOLD TO ROISÍN DERVISH-O’KANE. MISTY COPELAND IS AN UNDER ARMOUR ATHLETE UNDERARMOUR.CO.UK levels up, and I rehydrate with plenty of water. At 2pm, I’ll have vegetable soup or a sandwich and then graze on a bag of unsalted mixed nuts throughout the afternoon. My biggest meal of the day is dinner – I’m a pescetarian, so it’s normally ﬁsh (I love roasted salmon) with plenty of greens. Taking time over my food, catching up with my husband and enjoying a glass of prosecco is the perfect end to a busy day. MY FACE Sitting in the make-up artist’s chair before a show, I watch as they transform me. It must be the way that professional athletes feel when they put on their team’s kit. Stage make-up is heavier than standard cosmetics and, along with all the late nights and travelling I do, it can take its toll on my skin. So I make sure that every bit is taken off with Proactiv+ lotion before I go to bed Strike at night – I’ve used it for 15 years and it’s a pose helped keep my skin clear. Off stage, I’m pretty low-maintenance: I’m not interested in experimenting with different products, and I only wear make-up if I’m going to MY FITNESS an event. I sweat so much during the day From the moment I ﬁrst danced, I fell that worrying about what I look like in love. I was such an anxious child, but would be a total waste of time. ballet made me feel safe and free. It’s Misty been a grounding constant ever since that allows me to express myself. Striving for excellence is my responsibility MY FOCUS One lesson I’ve learned is that you can’t Copeland as a professional. I wouldn’t have the life I have if I didn’t excel at my craft, so I train daily – either in ballet classes or change yourself to be more like someone else. In the classical ballet world, there have traditionally been certain rules about what The internationally renowned rehearsals. The one exception is in spring, dancers should look like and where they our busiest performance season, when should come from. As a working-class black ballerina and principal dancer of I’m constantly exhausted and spend girl with curves, I never did ﬁt that mould. the American Ballet Theatre on every Sunday at home in pyjamas. Even But ballet isn’t about looking a certain way; dedication and the art of downtime when I was on my honeymoon, I did ballet it’s about what you bring to the stage, and classes in my hotel room and the gym. how you make people feel. Like everyone Luckily, my husband, Olu [Evans, a else, I have bad days. But instead of wishing lawyer], accepts my love affair with dance. I could run away, I go to bed and make a We’ve been together for 12 years and he promise that I’ll try again tomorrow. I tell understands the responsibility I have myself what I tell the dancers I mentor: right now, not just as a ballerina, but also that no boundary is impossible to break, as an African American female role model. and no challenge too tough to overcome. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 75

The ‘Aches and pains can be caused by wind. When a bubble moves around your digestive tract, the pain may be piercing; if one stretches your stomach, it can really ache.’ Dr Rao ‘Blood can signal anything from haemorrhoids to cancer. Unless it’s just a drop from pushing out a hard poo, see your doctor.’ Dr Ganjhu diaries Sure, it’s not your ice-breaker of choice, but since twice as many women suffer from tummy issues as men, it’s probably time we started talking about ‘IBS sufferers often have to experiment to ﬁnd which nutrient- packed foods sit well with them – everyone is different.’ Dr Inra them. We asked the pros to decode your most troublesome of toilet issues ‘Multivitamins with synthetic iron can G irritate the digestive tract. Getting the iven that there are small mammals with recommended 14.8mg lifespans longer than the time it took you a day through meat to go to the loo at your boyfriend’s place or iron-fortiﬁed milk without ﬁrst turning on a tap, it’s fair to say your bowel movements linger in the THE EXPERTS or cereal is friendlier to a sensitive more taboo end of your conversational gut.’ Dr Ganjhu spectrum. So let’s throw some words out there: cramping; Dr Jennifer Inra bloating; straining; wind; diarrhoea. Sometimes the culprits Gastroenterologist, Brigham and Women’s Hospital; ‘If you swallow too behind these common but occasionally debilitating issues instructor of medicine, much air (by eating are seesawing hormones (as in: PMT) or suspicious grub. Harvard Medical School quickly or chewing More often, though, it’s irritable bowel syndrome (IBS), gum), gas can get an umbrella term for chronic gut malfunctions that trapped in the small happen at least three days every month. Of the one Dr Lisa Ganjhu intestine. Taking in five adults who have IBS, 60% are women. Clinical associate professor, a few deep breaths IBS can’t be spotted through any single test, and its division of gastroenterology may help release cause is largely a mystery, though genes and past intestinal and liver diseases, NYU it.’ Dr Ganjhu infections may play a role. Doctors can only identify it after Langone Medical Center ruling out other issues. There’s no cure for IBS, but experts say the best way to manage (or even eradicate) symptoms is to Dr Satish Rao ‘Pain can come from track your day-to-day behaviours and ﬂag stomach-disrupting Chief of gastroenterology a gas bubble that triggers. So we asked three sufferers to do just that for WH. and hepatology and director forms shortly after Then we presented their cases to top doctors in the (somewhat of Digestive Health Center, eating, or much later, muddy) field. This pro advice can help you make peace with Augusta University from a colon that’s your own bowel disturbances, IBS or otherwise. inﬂamed by a stuck Dr David Rubin piece of poo.’ Dr Rao Chief of gastroenterology, hepatology and nutrition, University of Chicago 76 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

BE S T B ODY ‘These tests use a small ﬂexible camera (inserted through the mouth and For the past three years, Meg has struggled rectum, respectively) with dull cramp-like stomach aches and sharp pains in her to rule out ulcers, polyps abdomen, sometimes several times a day. Her stools often contain or tumours in your bright red blood . After an endoscopy and colonoscopy , intestines.’ Dr Rubin Meg was diagnosed with IBS and proctitis, a rectal-lining inﬂammation that can cause bloody stools. Her doctor Probiotic-rich food prescribed an anti-inﬂammatory; it didn’t help much. Meg ‘The brain and the gut are intimately connected products may be more tracked her mood, diet and symptoms for one week. clever marketing than by a network of nerves and neurotransmitters. miracle workers. The A troubled mind can most popular probiotic leave your gut in turmoil, strains (lactobacillus and I started a new job six months ago and I’m struggling whether you have IBS biﬁdobacterium) aren’t to get the hang of it. I’m constantly stressed . I feel like or not.’ Dr Rao the most powerful, I’m always falling behind, and I even cried in front of according to gastrointestinal microbiologist Dr Jens my boss this week – I was mortified. ‘When you’re tense, Walter, an associate the body directs professor of nutrition, blood to your vital microbes and organs, away from gastrointestinal health Following a healthy diet doesn’t make things any better for me. at the University of Alberta. A green smoothie might tear through me the way spicy fajitas your digestive system, which can provoke ‘They’re added to products do someone else, so I’m working on finding a different kind because they’re cheap abrupt bowel muscle of healthy through trial and error . Breakfast is often coffee , and easy to produce, contractions.’ Dr Rao a multivitamin and porridge with berries, while lunch and but even the naturally dinner tend to be soup, sandwiches or salads . occurring ones in yoghurt are not really native to ‘Certain compounds the human gut, so can’t be in java speed up recolonised in a meaningful I often have bouts of bloating , and every day I experience nausea digestion, which can way,’ says Dr Walter. and sharp stomach pains, sometimes after eating, other times make diarrhoea worse. Researchers are currently not until hours later . My ﬂare-ups usually last at least an hour, Try switching to black looking into whether but a few times this week I had quick ﬁve-minute bouts. On days or green tea.’ Dr Ganjhu probiotics may positively I didn’t have a bowel movement, I had diarrhoea the next day. affect the immune system or gut in other ways. But ‘Though healthy, for now, eat yoghurt – just cruciferous greens don’t think it’s going to Stress is likely exacerbating Meg’s IBS. Because tend to hang out in perform miracles in there. of that close gut/brain connection, meditation and deep the gut, where they breathing can quell both mental stress and bowel disruptions. can produce gas If they don’t, she might want to try the FODMAP diet. It while being digested. temporarily cuts out foods high in certain poorly absorbed carbs, Taking an enzyme then reintroduces them slowly to suss out which ones cause tablet like BioCare symptoms. A study found 50% of IBS patients who followed Polyzyme Forte (£11.70 FODMAP for six weeks saw an improvement in pain. for 30) before meals may help.’ Dr Ganjhu

‘Over-the-counter (OTC) medicines containing loperamide ‘Exercising for (such as Imodium) Cheryl’s issues appeared out of the blue seven years 20-30 minutes three can help with ago. She has daily pain that cycles between dull and stabbing, to ﬁve times a week occasional diarrhoea. accompanied by bloating, gas, bouts of constipation and diarrhoea , can curb symptoms, But if it lasts longer sometimes one after the other. She logged three typical days. possibly by helping than two days, speak move gas bubbles to your doctor.’ along or reducing Dr Inra stress.’ Dr Rao 8am I have a normal bowel movement (BM) with ‘Don’t worry about easy-to-pass soft blobs before breakfast. frequency. How often 12pm I have another normal BM. ‘Steer clear of you go may depend on 3pm I go for a two-mile walk . carbonated drinks; your diet and exercise 6pm I have my third normal BM of the day. the bubbles can add habits. But tell your 8pm I have dinner and a glass of fizzy water . to bloating and gas.’ GP about any major Dr Rao changes.’ Dr Inra ‘Lack of sleep can make you less able to 9am I wake up having slept horribly – my mind wouldn’t ‘Limit added sugars; manage stress, which shut off. My stomach is cramping and feels like it’s churning. they can cause can contribute to 10am I still feel sick, but I make myself eat some fruit and gas and bloating.’ symptoms.’ Dr Rubin a Danish pastry , since avoiding food makes me feel awful. Dr Ganjhu 3pm I eat a sandwich and immediately get the hiccups. 4pm I had two normal BMs this morning, but now I have ‘Skipping meals can diarrhoea and lower abdominal cramps that last for several hours. overstimulate the gut ‘The acid and bile in an empty stomach if you have a big meal can make gut pain later. Eat small, spaced- worse.’ Dr Ganjhu out meals ﬁve to six 12pm I try not to miss breakfast , but I don’t manage to eat until lunch. times a day.’ Dr Ganjhu I microwave a frozen roast turkey dinner with gravy and stuffing . ‘Reducing gluten can 2pm I get cramping lower abdominal pain that continues limit bloating, even throughout the day. A few times I feel like I urgently ‘Rich, fatty foods if you don’t have an need to go to the loo but I don’t have a BM . take longer to break intolerance. Cut back 7pm I eat a big dish of pasta with a slice of bread . I haven’t down, which can to see if that makes been to the toilet all day and I’m feeling constipated . leave you with a difference.’ Dr Ganjhu gastric distress. You don’t have to cut them out completely, Prioritising a solid night’s rest by establishing ‘Fibre powder but try small a routine or using mind-calming therapies such as progressive supplements can portions.’ Dr Ganjhu muscle relaxation (clench and release muscle groups one by help you pass stools one, starting at the feet) would ease symptoms and put Cheryl if you’re feeling in a better mental position to battle her frequent bloating and really plugged. OTC ‘This can happen when diarrhoea. She should also try eliminating triggers (such poo takes longer to laxatives are okay as carbonated beverages and high-fat foods) and incorporate on occasion, but if pass through the more fibre into her diet, especially when she’s constipated. colon.’ Dr Rubin you’re relying on If dietary and lifestyle changes don’t cut it, she may want to them too much, see speak to her doctor to see if she’s a candidate for a prescription your doctor.’ Dr Inra antispasmodic medication such as dicycloverine, which she should take 30-60 minutes before a meal. 78 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

BE S T B ODY GUT BUSTERS ‘Rifaximin, an antibiotic used to treat bacterial “traveller’s diarrhoea”, IBS is the most common can help some IBS bellyache, but ask your For the past three years, Carly has ping-ponged patients by altering GP about these as well between constipation and diarrhoea. Her pain ﬂuctuates too, from gut ﬂora.’ Dr Rao piercing abdominal cramps to feeling like she’s been punched in the 1 stomach. Antispasmodics, antibiotics and antidepressants haven’t relieved her symptoms. At her GP’s suggestion, she followed the ‘There’s some evidence COELIAC DISEASE coconut may reduce FODMAP diet for eight weeks, but it only helped a little. She kept An immune system inﬂammation and help track of what a good, average and bad day looked like. reaction to gluten, constipation.’ Dr Rubin a protein in wheat, rye and barley. Treatment is a strict gluten-free diet. ‘Alcohol is a gut I’m on holiday in San Francisco with my husband and we spend the irritant. Stick to one day walking around the city. Our best find: a bakery that sells amazing 2 macaroon cookies. Around 5pm, I have a glass of wine, then a cocktail glass of wine or beer; they are better CROHN’S DISEASE with dinner. I don’t have a BM all day, but I don’t feel too bloated. tolerated than some Gut inﬂammation, most spirits.’ Dr Ganjhu often in the small bowel. Many sufferers need surgery eventually. ‘Being stationary can stop gas from exiting. We spend most of the day in the car, driving home. I’m bloated During long trips, 3 and don’t eat much all day because I’m constipated. At 9pm, stop the car and take I have my ﬁrst BM. It starts out soft and then turns into a short walk.’ Dr Rao DIVERTICULITIS diarrhoea . I feel some relief but still have the urge to go. This infection occurs when small pouches ‘Solidity can change of air form and push as you go. When food through the colon moves too quickly wall. Diet tweaks and I’m up at 6.30am and sit on the toilet for 45 minutes attempting through an irritated antibiotics can help. to have a BM, which ﬁnally comes out as diarrhoea. After lunch gut, you get diarrhoea. (a salad), I start having cramps and bloating that last several But food that moved 4 hours. I’m able to get in a four-mile run before dinner, which through before spasms LACTOSE is spaghetti with garlic and onions . Immediately after, I feel started can come out INTOLERANCE bloated and it feels like I need to go to the loo but can’t. as a hard stool.’ Dr Inra The inability to digest It feels as if there’s a rock in my stomach. I can’t move. the sugar in milk causes GI trauma. The sole ﬁx: ‘If in 10 minutes you limiting or eliminating Diet tweaks and prescription medicine help most still haven’t gone, get dairy products. IBS patients. Neither has worked for Carly, so she should seek up. Excessive pushing can lead to a weak a second opinion from a GI specialist to conﬁrm her diagnosis, 5 then consider seeing a therapist. Research shows that replacing pelvic ﬂoor or haemorrhoids.’ Dr Rao ULCERATIVE COLITIS negative thoughts (‘I’ll never feel better’) with more positive Irritation or swelling ones (‘This pain is just temporary’) might help patients curb the of the large intestine. anxiety that can bring on a ﬂare-up. Similarly, biofeedback ‘These contain fructans Dietary changes (often therapy (an electrical device that monitors stress so patients that are hard to digest cutting out dairy) and know when to intervene with relaxation therapies) has proven and can lead to gastric medication can help. effective in reducing symptoms and severity. distress.’ Dr Ganjhu PHOTOGRAPHY: GETTY IMAGES; ALAMY 6 ‘This may be trapped ULCERS gas or a hard piece Sores on the lining of poo stuck in the of the stomach or colon.’ Dr Ganjhu intestine. Acid-blocking drugs may offer relief. womenshealthmag.co.uk

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SIMPLE CHANGES , GORGEOUS RESU LTS PAGE 84 PAGE 89 PAGE 92 UNDER ARMOUR THE PUFFA JACKET BRUSHING UP The base layers every skincare regime needs Walford’s ﬁnest is back in vogue We put the latest teeth tech on trial Under pressure Forget aeroplane stockings – compression wear’s bang on trend. Get acquainted with the pieces that’ll boost your performance and your style kudos STYLING CHARLIE LAMBROS TOP, £135, LNDR PHOTOGRAPHY KAT PISIOLEK AT HEARST STUDIOS womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 81

SPORTS BRA, £32, Bellum Active TOP, £30.99, Glenmuir TIGHT IS RIGHT ‘Compression clothing is sized for a snug ﬁt, which will increase and maintain blood ﬂow to the muscles, bringing nutrients and oxygen,’ says sporstwear brand LNDR creative TANK TOP, £75, LNDR director Jo Turner. BEDTIME SPORTS BRA, £50, BUDDIES Human Performance Engineering Think compression gear LEGGINGS, £110, Nike is for workouts only? Think again, friend. Say hello to your new PJs. You’ll reap plenty of recovery beneﬁts, as your muscles do most of their repairing while you’re out cold. Sleep snug. 82 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

G O OD L O OK S TOP, £85, Skins T-SHIRT, £75, Falke SPORTS BRA, £45, Tribe Sports KEEP IT COOL Rinse your compression SOCKS, £9.99, kit in cold water after DHB at wiggle.co.uk a sweaty session, then put on a cold wash and LABEL GAZE air dry only; heat will damage the elasticity in the compression fabric. ‘Look out for at least 9% elastane on the label,’ says Turner. ‘This will LEGGINGS, £75, 2XU provide enough stretch for it to be comfy but tight enough to support your muscles.’ womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 83

Be prepared Make your skincare routine work harder by adding a simple step before (or after) your go-to products. Fewer lines, stronger protection and more dewiness? Yes, please. BEFORE A MOISTURISING SERUM... APPLY A PEEL Skin more parched than you, hungover, every Sunday morning? Dermatologists are raving about hyaluronic acid’s ability to hold 1,000 times its weight in water. When applied topically, it holds water on the surface of the skin. BEFORE SPF... But newer serums, such as Pestle USE AN & Mortar Pure Hyaluronic Serum (£33, libertylondon.com), are ANTIOXIDANT made with low-molecular-weight SERUM versions of the ingredient and can Sunscreen isn’t bulletproof, and penetrate below the skin’s surface no offence but the way you’re to ‘reduce inﬂammation on a applying it doesn’t help. So Dr cellular level,’ explains Dr Joshua Zeichner says it’s important to Zeichner, director of cosmetic and have a safety net of antioxidants. clinical research in dermatology at By neutralising free radicals, New York’s Mount Sinai Hospital. they give your broad-spectrum Neat. But dead skin cells could sunscreen a hand in shielding block its path, so cosmetic against damage from UVA and dermatologist Dr Robert Anolik advises using a peel ﬁrst. Try UVB rays (responsible for lines, discoloration and some skin AFTER SPF... Vichy Idealia Peeling (£30, Boots), which contains 4% glycolic acid cancers). But they also have a sideline: helping to protect skin ADD MORE SPF! to gently clear a path. Use it at from other free-radical carnage Touching up your sunscreen night to protect against UV caused by pollution, infrared every two hours when outdoors vulnerability and wake up dewy. and visible light rays. Smooth on is key. To avoid an oil slick, try antioxidant-rich Bobbi Brown Bioderma Hydrabio Eau de Soin SPF30 (£9, Boots), an invisible Skin Reviver No. 91 (£29.50, water-based formula you can bobbibrowncosmetics.com) and mist over make-up for wait 60 seconds for it to absorb. shine-free protection. Then mix a few drops of Dr. Barbara Sturm Sun Drops SPF50 (£105, net-a-porter.com) into your make-up base or press into skin. It contains an extra hit of vitamin E to help protect against photoageing. You’re welcome. 84 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

G O OD L O OK S POWER POTIONS Like a GSOH, your skin gets drier with age, which can throw a curveball at the skincare habits of your youth. ‘Dry skin creates a rigid structure that makes it hard for ingredients to pass,’ says cosmetic chemist Ni’Kita Wilson. By flooding the skin’s surface with moisture, pre-skincare products ‘create channels between cells and opportunities for ingredients to flow by’. BEFORE A SERUM OR CREAM Think of this as the pre-serum serum. Olay Regenerist Luminous Skin Tone Perfecting Serum (£29.99, Boots) softens the skin’s surface and makes it more absorbent of any wonder products you slap on after, via the ingredient niacinamide, which targets dark spots and boosts radiance, too. Bonus! BEFORE A MASK Skin like sandpaper? Just as a facialist uses steam to expand pores prior to a facial, B. Essence Lotion (£6.99, Superdrug), contains allantoin, a herbal extract, which, when smoothed over skin before your treatment, softens it and makes it more penetrable. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 85

BEFORE AN ACNE TREATMENT... USE A CHARCOAL MASK Think of this next time you have a spot so attention-grabbing it could open its own Snapchat account: a charcoal mask such as Clinique City Block Purifying™ Charcoal Clay Mask + Scrub (£29, clinique.co.uk) acts like a magnet for the pollution, toxins and excess sebum that allow bacteria to thrive, explains Dr Engelman. The carbon in charcoal attracts these nasties and pulls them out of pores. Want to know what’s even better? It gently exfoliates, allowing blemish-zapping actives like benzoyl peroxide, found in Acnecide Wash 5% (£9.98, Boots), to penetrate deeper and get straight to the source of acne. Just avoid charcoal fomulas containing aggressive ingredients such as glycolic acid, which can dry out and strip already-irritated skin, says Dr Engelman. Noted. 86 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

G O OD L O OK S BOTOX AND CHILL Botox injections are up more than 700% on the year 2000. Here’s how to avoid giving away your dirty little secret Like Spanx and a penchant for Jilly Cooper, no one needs to OILY/COMBINATION SKIN DRY/SENSITIVE SKIN know you’ve had a little BEFORE A BEFORE A prick. If you bruise easily, you’ve likely been told to stop RETINOID... RETINOID... taking supplements like ﬁsh oil, ginkgo and vitamin E, and USE A GENTLE APPLY A to swap aspirin and ibuprofen for paracetamol a week before CLEANSER CERAMIDE getting Botox. What you might This vitamin A derivative is ‘Skin can become red, raw or not know is scoffing pineapple arguably the most important ﬂaky in the first month of using (about 120g) before and after anti-ager (aside from sunscreen, a retinoid,’ explains Dr Zeichner. may reduce swelling. A source duh). But in order for it to be Meaning the irritation-prone of the enzyme bromelain, it able to seep in and do its job might bail before the line-fighting helps reduce the inﬂammation (namely, regenerate collagen ingredient can work its magic. that leads to you looking as if to fade wrinkles), you need to But fear not: a solution is at hand. you’ve been on the receiving erase all of that excess oil and First, prime with Elizabeth Arden end of a Glasgow kiss. But sebum from your face first. Ceramide Capsules Advanced pineapple isn’t the only fruit You might be tempted to reach (£50, elizabetharden.co.uk), (or solution) – try arnica for your trusty acne wash, but which contain barrier-repairing (a plant with similar beneﬁts) bear this in mind: ‘Benzoyl ceramides (protective lipid in Nelsons Arnica (£6.25, peroxide, a common ingredient molecules) that act as a buffer. Holland & Barrett). in acne cleansers, can deactivate ‘Start slow and use a milder a retinoid,’ says Dr Anolik. form of vitamin A,’ advises Instead, stick to mild formulas dermatologist Dr Mona Gohara. such as Elemis Gentle Foaming La Roche-Posay Redermic R Facial Wash (£28, elemis.com). Anti-Wrinkle Treatment (£29.50, Apple amino acids act to form Boots) contains 0.3% retinol, but a gentle, natural foam that is spiked with thermal water, so won’t strip skin of its protective it’s suitable for you sensitive types. moisture, which can seriously irritate your complexion. After patting your face dry, apply a gel-based retinoid – which is less emollient (read: pore-clogging) AFTER than a cream – such as Resurface by Shani Darden Retinol Reform A RETINOID... (£73, shanidarden.com). ‘This format enhances penetration, ADD MOISTURE Maintaining skin’s hydration PHOTOGRAPHY: FLORIAN SOMMET/FOLIO-ID.COM making the retinoid stronger levels post-retinoid is key. Stick and more effective,’ explains a humidifer in the corner of dermatologic surgeon Dr Dendy your bedroom at night to infuse Engelman. Ticks our boxes. the air with moisture that your skin will drink up like a sponge. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 87

G O OD L O OK S The puffa jacket Last time you saw a silver puffa jacket, it was being worn by Bianca Jackson round Walford. Well, brace yourself: it’s back. PT and fitness blogger Adrienne Herbert shows you how to wear it, minus the Michelin Man vibes • Trousers, £38, Asos FROM • Heels, £40, River Island SPORT… This nifty jacket is a deceptive multitasker. Lightweight? Check. Windproof? Check. …TO Water-repellent? STREET Check. Want more? Reﬂective side panels keep you visible on night runs, plus it folds down into a pocket so you can chuck it in your gym bag. It really has Puffa jacket as serious paid for itself. fashion item? Just go with us on this: all you Style it need is a pair of heels • Worried silver will and a whiff of ﬂorals and wash you out? Wear it you have yourself a look. over a top in magenta, And this jacket nails the burgundy or tangerine. metallic and athleisure It’ll give you a radiant trends in one hit. complexion even in subarctic temperatures. Style it • Quilting up top needs • Metallics are everywhere something streamlined right now and a jacket below to balance out the in silver, gold or copper look. Leggings make will serve you well after it sporty, not bulky. work and a workout. HAIR AND MAKE-UP: GIGI HAMMOND AT UNTITLED ARTISTS LONDON USING NARS • Toned legs? Flaunt • Balance a bulky top STYLING: PAMELA HARRIS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. them with bottoms in with cropped silk a bold colour to draw trousers – showing off attention away from your ankles will create the top half, showing a feminine shape. off your assets. • Sure, heels will make Jacket, £475, you taller, but choose • Top, Canada Goose a pair with a pointed £60, Puma ‘A total investment toe and you’ll have • Leggings, £40, Nike buy, but I’ll get so legs for days. • Trainers, much use out of it.’ £79.95, Insta-stalk Adrienne Adidas @adriennetmm womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 89

THE EXPERT Who: Amelia Jean Jones You’ll know her as… WH’s Health and Beauty Editor Sure you brush your teeth, but are they really clean? WH puts the latest in tooth-brushing technology to the test H ailing from a family of dentists, I’m always BEST FOR: HEALTHY GUMS popping in, right? Catching FOREO ISSA £149* BEST FOR: SETTING GOOD HABITS up with my hygienist every Friday night, swigging Experience ORAL-B GENIUS 9000S PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. *PLUS £17 FOR ADDITIONAL HEADS Corsodyl like it’s going out of fashion. Results POWERED BY BRAUN £109.99 Well, full disclosure: like 2%* of people in Value for money the UK, I’ve never once visited the dentist. Experience I’ve not had a single filling, let alone a The sell: With sonic pulse technology, this Results full-mouth extraction, and I put this down brush gently cleans sensitive teeth and gums, Value for money to superior brushing skills (thanks, Dad). while the alternative polymer brush gets tough on plaque. Want more? The tongue cleaner Yet there’s always room for improvement, The sell: Designed to brush like a dentist, freshens breath with no scraping. isn’t there? Enter the electric toothbrush. the head surrounds and cups each tooth with ‘The concept of a rotating brush head is Amelia says: Ever worry about the bacteria oscillating, rotating and pulsating technology to breeding on the bristles of your moist brush? remove up to 100% more plaque than a manual nothing new,’ says celebrity dentist Dr I do. That’s why the thought of 10,000 fewer brush. Its app has facial recognition to keep Rhona Eskander. ‘But innovative sonic and tabs on your progress for your next dentist trip. nasties on the non-porous silicone seemed like oscillating technology ensure these gadgets a godsend. What didn’t? I had to switch to cover more of your mouth, faster than ever.’ the bristle head to feel fully fresh. Sometimes Amelia says: While the app couldn’t find Time to brush up on your oral skills. the (relatively) old ways are the best. my face at first, it got there in the end. Tracking exactly how long you need to spend on each tooth left me with a sparkling smile, even if I am finding excuses to stay in the bathroom and start brushing all over again. 92 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

G O OD L O OK S BEST FOR: EXTREME CLEANING BEST FOR: WHITER TEETH PHILIPS SONICARE BEST FOR: ON THE GO RAPID WHITE PRO CLEAN DIAMONDCLEAN £115 & POLISH SYSTEM £50 SONIC CHIC DELUXE Experience GOLD £20 Experience Results Results Value for money Experience Value for money Results The sell: With 30-second time checks to Value for money The sell: Skipped an appointment? Fear ensure each part of your mouth is as clean not. Like an at-home hygienist, this brush as possible, this is a foolproof brushing aid. provides professional-quality cleaning and The sell: If you’re going away but don’t want Use it and you’ll get rid of twice as much polishing for 68% more removal of stubborn to let your oral health take a vacay, this hand plaque than with a manual, even in areas plaque than a regular electric toothbrush luggage-friendly battery-powered brush is the that are hard to reach, and it improves and a visibly whiter smile after just one use. one for you. Its vented cap means you won’t gum health in 14 days. end up with toothpaste on your bikinis either. Amelia says: Forget just brushing – this is Amelia says: Cleaner, fresher and with Amelia says: Never carry vibrating devices in like a Stars In Their Eyes-style transformation. an arsenal of settings depending on how your handbag. You wind up with a flat battery Your teeth will be so clean they squeak (I know, you want to brush – this is a real all-rounder. and people staring at you on the bus. This one’s I checked), but beware the back of your mouth: And, bonus, it comes with a glass beaker certainly more powerful than a manual brush, the brush heads make that area hard to reach, that recharges it overnight. Genius? Yes. but fell flat when pitted against rechargeable so I followed up with a manual brush. devices. Throw it in your suitcase, sure, but it’s not one for everyday use. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 93

Making a healthy dinner after work. Making it to the end of a set. Hell, making it to the gym in the first place. So much harder if you’re lacking a little juice in your tank. No fear – we’re here to give you the food, moves and upgrades to get your stamina and motivation in top gear LUKE LUCAS womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 97

SMASH YOUR DAY WITH… How does the world’s most famous PT keep her body, mind and motivation in top gear? We spent a day with her to find out... WORDS KATIE MULLOY PHOTOGRAPHY JUAN ALGARIN 98 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

womenshealthmag.co.uk

K ayla Itsines is homesick. She’s three weeks into her tour for the global release of her ﬁrst book The Bikini Body 28-Day Healthy Eating & Lifestyle Guide and three days from ﬂying home to Adelaide – to her family and her boyfriend and business partner, Tobi Pearce. A lot has changed for 10:30AM MORNING SNACK My body is so used to the pattern of breakfast, snack, lunch, snack, dinner, that I’m hungry and irritable if I don’t stick to it. I do try to keep to a routine every day. Now, when we’re travelling we essentially build our schedules around food. I have to be super organised and know I have a time slot to eat in. 9AM WORK IT I don’t have a strict 9-5, Itsines over the past year. She but I’ll be in and out of the launched her Sweat with Kayla office all day. Nowadays, app, she’s done bootcamps a lot of my time is spent on at least three continents doing content creation, so and her global Instagram I’ll be ﬁlming moves and workouts in a nearby following has swelled to studio. It’s amazing how a staggering 6.2 million. the business has grown, But home is still where it’s at. but our headquarters will So what is life like when she’s always be in Adelaide. I back there? Here, she reveals want to keep it all in-house; how she fuels her way through you don’t get the passion her increasingly crazy life. or commitment when you outsource. There’s no hierarchy in our office. When someone joins they get an email welcoming them to the family. 5:30AM 7AM WAKEY WAKEY BREAKFAST I’m a morning person. I make sure breakfast If I’m training clients, gives me energy and then the alarm goes off won’t leave me wanting early – if not, I might have something sweet half an another hour in bed. hour later. So something Nowadays I only train like quinoa porridge with colleagues, friends and ﬁgs (recipe on page 102) family or clients who have gives me that little bit become friends. I wake of sweetness so I won’t up hungry – that’s the way want a piece of chocolate my body works – and a bit later – which is will grab a piece of toast actually really common before the session. for a lot of women. 100 | W O M E N ’ S H E A LT H | March 2017 |

KAYLA ITSINES KAYLA’S SEVEN-MINUTE AB BLAST 12:30PM Found yourself with the same amount of time to work out as it LUNCH takes to steam your broccoli for dinner? No problem. Abs may My food varies every day, be made in the kitchen, but they can also be sculpted by these but something like pitta four core moves that can be mastered while dinner’s cooking. with chicken and veggies SET A TIMER FOR SEVEN MINUTES AND COMPLETE (recipe on page 102) or just THE CIRCUIT AS MANY TIMES AS YOU CAN. a tuna sandwich is typical. The health and ﬁtness industry is confusing and I’m trying to take some of that confusion away. I feel like I’m succeeding, which (a) (a) is good – a lot of the girls have come up to me and said, ‘Thank you, the book is full of normal food.’ All ﬁve food groups are included in my programme, because I didn’t want 10PM (b) (b) women to be restricted. BEDTIME I got sick of trainers being I used to go to bed at 9pm like ‘cut out this, and you’ll and still be looking at the clock at 10:30pm. I’d just 1 2 be able to have this body’. lie awake thinking about BENT LEG JACKKNIFE PLANK TOE TOUCH everything that had to be Do: 15 reps Do: 8 reps on each side 2PM done the next day. So now (a) Lie on your back, hands behind (a) Start in a high plank, I have a simple ritual – before your head and legs out straight. with your core engaged, bed I write everything down (b) Lifting your upper body off feet hip-width apart and ME TIME the floor, bring your knees to in the Notes app on my ensuring your spine is neutral. I block out an hour for your chest and elbows over phone. Everything. (b) Pike up your bum and reach myself. This is my time. your head towards your knees. your right hand to your left Whether it’s making a hair No interviews or meetings Hold for a couple of seconds foot, aiming to bend your appointment or checking or phone calls. I’ll do a before reversing the movement leg as little as possible. in with a staff member. to the start. That’s one rep. workout or a stretching Repeat on the other side. It just settles me and then session or go for a walk I’ll sleep right through. with the dogs around the local park (I have to let them off their leads, otherwise it’s two huskies who weigh the same as 6:30PM (a) (a) me just dragging me DINNER along). Back when I was I’ll always eat dinner training clients all day, it with Tobi. I’ll wait for him would take over my life. to get home to eat with Now my advice to PTs is to him, because that was one schedule in their priorities thing that my mum drilled (b) (b) ﬁrst – like family time or into us – you sit at the their own training – and table together as a family. then book in their clients It’s our time to catch up 3 4 around that. and talk about our day. OUTWARD SNAP JUMP MOUNTAIN CLIMBER Do: 15 reps Do: 20 reps on each side 3:30PM (a) Again, begin in a high plank position with your core engaged and feet together. (a) As before, adopt a high plank position with your core engaged and feet together. AFTERNOON SNACK (b) Keeping your navel pulled in, (b) Maintaining a flat back, Yep, I’m eating again. Like I say, I don’t cut anything jump both feet outwards until draw your right knee towards out. I see girls not eating carbs because they say they’re they are wider than your hips, your chest, then replace it. ‘bad’, but then can’t explain why. Sure, no gluten if you’re then jump them back together. Now do the same with your coeliac, no dairy if you’re lactose intolerant, but left knee. Move at a fast tempo otherwise, if it doesn’t affect you, it doesn’t affect you. as you keep alternating sides. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 101

LUNCH MOROCCAN CHICKEN PITTA cals sat fat sugar serves BREAKFAST 284 1.2g 8.4g 1 QUINOA PORRIDGE WITH FRESH FIGS INGREDIENTS cals sat fat sugar serves ¼ tsp cayenne pepper • ¼ tsp 581 1.7g 74.1g 1 ground cinnamon • ½ tsp ground cumin • ½ tsp ground coriander • INGREDIENTS ½ tsp smoked paprika • 1 tsp sea ½ tsp pure vanilla extract • 125ml salt • ½ garlic clove, crushed • juice semi-skimmed milk • 60g quinoa of ½ lemon • 100g chicken breast flakes • 100g low-fat plain fillet, cut into thin strips • 1 spray of yoghurt • 2 tsp pure maple oil • 1 small handful of baby spinach syrup • 2 medium figs, sliced MORNING SNACK leaves • ¼ medium red pepper, RICE CRACKERS deseeded and thinly sliced • ½ METHOD WITH BEETROOT DIP carrot, grated • ½ tomato, chopped 1. Put 125ml water, the vanilla • ½ wholemeal pitta bread extract and half of the milk in cals sat fat sugar serves 193 0.3g 4g 1 a small saucepan and bring to METHOD the boil over a high heat. 1. Place the cayenne pepper, INGREDIENTS 2. Add the quinoa and reduce the cinnamon, cumin, coriander, 1 small beetroot, scrubbed and heat. Simmer for 5 minutes or until paprika, salt, garlic and lemon grated • 75g tinned cannellini thickened, stirring occasionally. juice in a small bowl and stir until beans, drained and rinsed • ¼ 3. Meanwhile, place the yoghurt well combined. Mix in the chicken garlic clove, crushed • pinch of and maple syrup in a small bowl ensuring it’s well coated with the ground coriander • pinch of ground and mix until well combined. spice mix. Cover with cling film cumin • pinch of sweet paprika • 4. To serve, pour the quinoa and refrigerate for 30 minutes. juice of ½ lemon • sea salt and porridge into a bowl. Top with the 2. Heat a non-stick frying pan over ground black pepper, to taste • remaining milk, sliced figs and the a medium heat and spray lightly 12 plain rice crackers maple syrup and yoghurt mix. with oil. Add the chicken strips and cook for 4 minutes each side METHOD or until lightly browned. Remove 1. Blitz the beetroot, cannellini from the heat and set aside. beans, garlic, coriander, cumin, 3. To serve, layer the chicken, paprika and 2 tsp water in spinach, pepper, carrot and a food processor until smooth. tomato within the pitta half. Season with lemon juice, and salt and pepper, if desired. 2. Place the beetroot dip in a bowl and serve with the rice crackers. womenshealthmag.co.uk

KAYLA ITSINES ROSEANN SINGLETON FOR DIOR VERNIS/ART DEPARTMENT. KAYLA WEARS: TOP, VPL; SHORTS, ULTRACOR; NECKLACES, COORDINATES COLLECTION AND SYDNEY EVAN; BRACELET, DAVID YURMAN; WATCH, APPLE FOOD PHOTOGRAPHY: JEREMY SIMONS. KAYLA STYLING: JACQUELINE AZARIA. MAKE-UP: KEIKO TAKAGI FOR DIOR ADDICT/ART DEPARTMENT. HAIR: TAKEO SUZUKI FOR KEVIN MURPHY/L&A ARTIST. MANICURIST: 3. Place the rice and 300ml of water in a small saucepan over a high heat and bring to the boil, stirring occasionally. Cover and reduce the heat to medium-low. DINNER Simmer for 20-25 minutes or COCONUT CHILLI until the liquid is absorbed and PRAWNS WITH GREENS the rice is tender. Remove from the heat and leave to stand, cals sat fat sugar serves covered, for 5 minutes. 483 5.5g 7g 2 4. Preheat the barbie if the sun’s out. Otherwise, whack the grill INGREDIENTS on a medium-high heat. Thread AFTERNOON SNACK 120ml light coconut milk • finely the prawns on to the skewers. BERRY SWIRL grated zest and juice of 1 lime Grill for about 3 minutes on • 1 garlic clove, crushed • 1 fresh, each side or until cooked to long red chilli, finely chopped • your liking. Once done, brush cals sat fat sugar serves 238 2g 34.7g 1 2 tsp fish sauce • 2 tsp reduced-salt over again with the marinade. tamari or soy sauce • 20 medium 5. Fill a saucepan 5cm deep with INGREDIENTS raw prawns, peeled and deveined, water and insert a steamer basket. 170g frozen mixed berries, thawed tails intact • 120g brown rice • Cover with a lid and bring the • 300g low-fat plain yoghurt 240g pak choi, chopped • 15 water to the boil over a high heat, green beans, trimmed and then reduce the heat to medium. METHOD halved • 80g sugar snap peas, Add the pak choi and green 1. Place half the berries and half trimmed • 1 tbsp chopped fresh beans and steam for 3 minutes, the yoghurt in a high-powered coriander • 20g sesame seeds • covered. Add the sugar snap blender and blitz until smooth. lime wedges, to serve peas and steam for a further 2. To serve, place the remaining 2 or 3 minutes, or until the yoghurt in a bowl. Add the berry METHOD vegetables are tender-crisp. yoghurt and swirl through with 1. Whisk the coconut milk, lime 6. Time to dish it all up and a spoon. Top with the remaining zest and juice, garlic, chilli, fish sprinkle over the sesame seeds berries. Simple, but delicious. sauce and tamari (or soy sauce) and coriander. Serve with lime together in a large bowl. Add the wedges on the side. Traditional prawns and toss well to combine. Aussie cuisine the Kayla way. Cover with cling film and pop in the fridge for 1-2 hours to marinate, if you have the time. 2. Soak 10 wooden skewers in cold water for 30 minutes. This will help stop them burning when cooking the prawns. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 103

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the turbo ttone-up Want a workout plan that’s going to lift your mood, your energy levels and your ass? NYC wellbeing guru Vanessa Packer is saying yes to sustainable fitness WORDS AMELIA JEAN JONES womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 105

W hat do the words ‘fitness’ and ‘wellbeing’ mean to you? An ab crack you could lose yourself in? Smashing out 50 killer back squats before breakfast? Or is it simply the ability to live life in a more energetic and happier way? NYC’s Vanessa Packer, founder of modelFit wellbeing studios and Sweaty Betty collaborator, thinks it’s the latter. ‘Fitness is rooted in balance. I was tired of burning out in a gym class then spending the next week recovering,’ she says. ‘That’s not my idea of healthy. My focus is on slower movement and working smaller muscle groups to yield lean, sculpted and toned results while getting the blood flowing to give your energy levels a boost – that’s the way to ensure that you’ll stick at it.’ It’s time to give your body – and mind – a lift. THE PLAN: • Do each week’s 30-minute workout ﬁve times that week • Do the stated reps of each move, then rest for 30-60 seconds before moving on • Do each four-move set three times in total for the full workout • You’ll need a resistance band and two 5kg dumbbells 106 | W O M E N ’ S H E A LT H | March 2017 |

BUNDLE OF ENERGY WEEK ONE CORE ARMS GLUTES LEGS TOTAL-CORE ARM-LIFT PLANK BOOTY PULSER INNER THIGH TWISTER Do: 10 reps each side Do: 12-15 reps each side SIDE-STRETCH Do: 12-15 reps each side (a) Start in a plank with (a) From all fours, lift Do: 10 reps each side (a) Put your weight your shoulders over your left heel towards (a) Start standing tall on your right leg, your wrists and your the ceiling, keeping with arms extended stand on one end of hips tucked under, with your raised leg bent out to the sides at a resistance band your core engaged. Now, at a 90° angle. a 90° angle to the floor. and hold the other in bend into your right hand (b) From here, pulse (b) Step your left foot your right hand. In as you lift your left arm the left thigh straight out wide as you raise position? Now lift your up, bending the elbow at up, pushing through your arms above your arm straight up, just a 90° angle and rotating your heel to lift and head. Bend into your above shoulder height. your body a little to lower your leg. This right leg as you lean in (b) Slowly lower the activate your core. will burn before you towards your left side. band, bringing your left (b) Push back down with know it. Bootylicious. Return to standing. knee up at a 90° angle your left hand as you do to meet it. Now, return the same thing on the to the starting position. right side. Steady does it. WEEK TWO CORE ARMS GLUTES LEGS SIDE PLANK TWIST LATERAL PUNCH MODELFIT SQUAT SIDE HALF-SWING Do: 10 reps each side Do: 15-20 reps each side Do: 8-10 reps, adding 2 ROTATION (a) Start in a side plank (a) Start with your left per day to build up to 20 Do: 15-20 reps each side on your right side, with leg bent and in front of (a) Stand with your legs (a) Start with your knees the bottom foot stacked you, with your right heel shoulder-width apart, bent, feet hip-width in front, then push your on the floor behind you. then allow your hips, bum apart, holding a 5kg right hand into the floor Hold a 5kg weight in and thighs, as well as the weight in each hand. and raise your left arm. each hand with elbows muscle above your knees, (b) Rotate to the right, (b) Let your eyes follow tucked into your waist. to pull your body down swivelling your left your left hand as you (b) Cross your right arm slowly, sitting as far back foot, and raise your left lower it down and into to the left in a diagonal as you can so that your arm across your body the space beneath your punch downwards, then knees are in line with to shoulder height. right side, tipping your quickly draw the arm your ankles – but no Refrain from rotating hips slightly and engaging back into your chin and further than a 90° angle. with your lower back the whole side body. punch across at shoulder (b) Raise up and down in and don’t overextend Then bring your arm height. That’s one rep. a pulsing motion from the your arms or legs. Got back up to the start. Take out your frustrations. seated position. Go slow. into the swing of it yet? womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 107

BUNDLE OF ENERGY WEEK THREE CORE ARMS GLUTES LEGS CORE FUSION 3-IN-1 ARM AND MODELFIT LUNGE LEGS-FOR-DAYS Do: 15-20 reps each side SHOULDER BLAST Do: 20 reps LENGTHENER (a) Knees bent, lean Do: 20 reps (a) Stand with your left Do: 12-15 reps each side slightly forward with a (a) With elbows tucked foot behind your right, (a) From all fours, extend 5kg weight at shoulder into your sides and right knee bent and left your right leg behind height in each hand. a 5kg weight in each heel off the floor, holding you, keeping it in line Transfer your weight to hand in front of your a 5kg weight in each hand with your torso. your left leg and point hips, curl the weights in front of your hips. (b) Lift the leg then your right leg to the side. up to your shoulders. (b) Bend both knees, drop lower, crossing it behind (b) Use your hip, bum (b) Next, bring your arms your body by no more your body to the left and thigh muscles to into a shoulder press, than 10 inches, then lift side of the mat. Tap slowly rotate your leg extending the weights the weight up to shoulder down lightly and lift behind you then out to straight overhead before height before rotating again, reversing the the side. Lift your knee bending your elbows to to the right, letting your move to tap the mat using your thighs, bringing bring them behind your arms and head follow. to the right. Repeat. the weight to meet it. head in a tricep extension. Return to the centre, Return to extended stance. Return to the start. then repeat to the left. WEEK FOUR MARTIN RUSCH/FOLIO-ID.COM. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM) CORE ARMS GLUTES LEGS ALL-FOURS MODELFIT DOUBLE DIAGONAL LEG LIFT EXTENDED LEG LIFT BALANCED CORE ARM PUNCH Do: 20 reps each side Do: 20 reps each side Do: 20 reps each side Repeat: 15-20 times (a) Start with knees bent (a) Start in a slight squat (a) Begin on all fours, (a) Stand with knees and your torso leaning position with knees bent, then straighten and raise bent and arms at shoulder forwards, then move then extend your right your right leg behind you height with elbows bent. your right leg out and leg straight in front and extend your left arm Punch with the right arm behind you on a right of you, slowly lift it, until they’re both parallel in an upwards diagonal diagonal and tap your making sure your toe to the floor. Draw your movement and step toe. Next, move your is pointed and your navel in towards your forward with the right right leg behind the left thigh is doing the work. spine to engage your core. foot, making sure one, tap, and then tap (b) Tap the toe back (b) Bend your left elbow your toes are turned on the diagonal again. down, bring the leg and right knee towards in, then return and (b) Finish with a small back in and return to HERE PLEASE each other, then extend repeat on the left side. leg lift to the right side the start. Fallen over? PHOTOGRAPHY: your arm and leg once (b) Repeat the move, before returning to the No? Good for you. again. Add a small leg lift but this time punch starting position. Sounds CREDITS before bringing elbow to diagonally downwards, gentle? Just wait for knee again. Easy, huh? stepping backwards. that twentieth rep. 108 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

GET THE KIT Get your own Women’s Health resistance bands – only £9.99 for three – and dumbbell – just £11.99 – at argos.co.uk Sweaty Betty has created two exclusive videos with ModelFIT. View them at womenshealthmag.co.uk/modelfitworkout womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 109

Short workouts, sweet rewards ON SALE ONLY NOW £8.99 Use this comprehensive guide of 199 super-fast moves to see quick results and you’ll soon unleash the magic of the body-transforming 15-minute secret AVAILABLE IN SELECTED WH SMITH STORES

THE ENERGY CRISIS Y Modern life’s a bitch – and everything from your boss to your B12 intake can bring on burnout. Get to grips with our guide to energy zappers and learn to stop them in their tracks WORDS TERRY BARBROOK TYPOGRAPHY NATHALIE GIMSON | March 2017 | W O M E N ’ S H E A LT H | 111

A ny of this sound familiar: dozing off on the train to work to grab a few precious seconds of shut-eye; snapping at the barista in Pret because she asked you to repeat ‘strong latte’ for a third time; yawning in a meeting when you should have been pitching? If the answer is yes, it’s all down to energy. Or rather the lack of it. That you need to keep your energy levels up to stay ﬁring on all cylinders is hardly breaking news, but here’s something you might not be so au fait with: there are distinct types of energy and each one can be drained by a gang of zappers. ‘Energy can be categorised as physical, mental and emotional,’ explains James Glover, head of faculty at The Energy Project, a consulting ﬁrm that works to improve employee productivity. You need to look after each one equally to make sure your energy levels are at their peak and you’re at the top of your game. And how do you do that exactly? You just need to acquaint yourself with our step-by-step guide to identifying your own energy zappers – and then kill them before they kill you. (Or just slow you down a bit.) 112 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

BEAT THE BURNOUT You’ve been up an hour but still feel sluggish, your body’s a dead weight and the idea of hitting the gym? Forget it. Your physical energy is shot to sh*t. Here’s why… THE ZAPPER THE ZAPPER THE ZAPPER YOU EAT THE YOU’RE NOT YOU’RE NOT WRONG LUNCH SLEEPING RIGHT ACTIVE ENOUGH Breakfast = most important Hold the front page – don’t Here’s a catch-22: don’t do enough meal of the day, right? Not so get enough sleep and you’ll be exercise and your physical energy fast. Sure, it’ll set you up nicely, tired the next day. Yep, obvious will tank which, in turn, means but choosing the wrong lunch enough. But it might not just you’ll have zero interest in doing will leave your physical energy be a case of not getting enough any exercise. But Norwegian tank running on low, especially sleep – you may not be getting research* found the physical if you’re working late. Or you’re the right sleep (that means solid energy drain caused by inactivity socialising post-office. If you blocks of uninterrupted sleep). costs the global economy around crave an afternoon catnap, you’re A study in the journal Molecular £55.5 billion every year. So getting probably not getting enough Metabolism found that, while more under your belt will actually protein midway through the waking in the night is natural, make you more productive. 9-5. ‘If you’re sat at a desk all day, just one night of sleeping for Jonathan Lomax, PT and founder a protein-rich lunch will keep only four uninterrupted hours of Lomax gyms (lomaxpt.com), your physical energy topped up increases insulin resistance. agrees: ‘Quick, time-efficient through to the evening,’ explains Which brings on the carb workouts will kick-start your registered nutritionist Rhiannon cravings, lining you up nicely physical energy, especially if you Lambert (rhitrition.com). for that mid-afternoon slump. are desk-bound most of the day.’ THE FIX THE FIX THE FIX MATCH YOUR MAKE MAGNESIUM GRAB A LUNCHTIME PROTEIN AND CARBS YOUR MATE HIIT SESSION Rob Hobson, registered Researchers at the University If you ﬂag way before 3pm, nutritionist and co-author of Edinburgh and the MRC a 30-minute HIIT session of The Detox Kitchen Bible Laboratory for Molecular at lunch is your new energy (robhobson.co.uk), suggests Biology in Cambridge found saviour. Just need a quick lunch with a 1:1 ratio of protein magnesium can help your pre-meeting pick-me-up? to carbs – with your protein body play nicely with those ‘Grab ﬁve minutes,’ says Lomax. serving the size of a deck of circadian rhythms. The result? ‘Do four moves – a split squat, cards. Easiest way to nail it? A night of blissful sleep. Your press-up, bicycle crunch and Chicken, avocado and quinoa body needs 300mg a day and box jump – each for 30 seconds salad – protein, healthy fats and dark leafy greens should be back to back, rest for a minute, carbs in one – giving you the your ﬁrst port of call, but grab then repeat. Do as many as you energy you need to power on a daily 375mg magnesium can in ﬁve minutes.’ You’ll to the end of the day (and then supplement (£8.45 for 90; refuel your body and nail that the bar). Veggie? Go for a mixed healthspan.co.uk) and you’ll meeting. Wipe the sweat from bean and feta salad. Done. smash your RDA. Sweet dreams. your forehead ﬁrst though, yes? womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 113

Tired? Not quite. Just unable to concentrate. And focus. And remember your own name. Read on for the cause and the cure… THE ZAPPER THE ZAPPER THE ZAPPER YOU LACK YOUR DESK YOU’RE TECH VITAMIN B12 ISN’T WORKING OBSESSED While a vitamin B12 deﬁciency A tidy desk equals a tidy mind, Mobile’s always within reach; could lead to anaemia, that’s right? Not so. According to Dr it’s under your pillow as you worst-case scenario stuff; Craig Knight, a psychologist at sleep. So far, so typical. But simply not hitting your RDA the University of Exeter who non-stop use of a device can do (2.4mg a day, according to studies workplace productivity, some serious damage to your Mayo Clinic) will zap your the opposite is actually true: mental energy levels. Research mental energy and your ‘Studies show that the worst from the University of Illinois attention levels and cognitive space to work in is actually found constant use of a phone function along with it. clean and clutter-free. Forcing could lead to fatigue, anxiety ‘Vitamin B12 is essential someone who’s naturally and depression, while another for blood formation,’ says messy to work in an area that’s study by Hokkaido and Chukyo *SOURCE: NORWEGIAN SCHOOL OF SPORTS SCIENCES. PHOTOGRAPHY: HEARST STUDIOS; GETTY IMAGES; ALAMY; SHUTTERSTOCK Lambert. ‘And if you’re not uncluttered is more damaging universities in Japan found getting enough, it can have to their mental energy levels just the presence of a phone a negative impact on your than forcing a tidy person to leads to distraction – bad levels of mental energy.’ work surrounded by mess.’ news for that mental energy. THE FIX THE FIX THE FIX BOOST YOUR B12 EMBRACE THE MESS DO A DIGITAL DETOX Your best B12 booster to kiss Forget Scandi minimalism Full disclosure: there’s not goodbye to mental fatigue is (unless that ﬂoats your boat) a single person in the Women’s to get it from animal products; and personalise your desk safe Health office who’d consider Lambert suggests upping your in the knowledge it’ll boost it, but next time you’re about to intake with shellﬁsh or steak your mental energy levels; swipe right, think about doing with eggs. Not a meat eater? whether that’s framed a 30-day digital detox. On day Milk, cheese and yoghurt positive mantras or a stack one, keep a digital diary (not on contain plenty to pep you up, of unopened post is your call. your phone, obvs) noting every but some plant-based foods ‘You should be able to put time you check your texts, are fortiﬁed with the vit, too. your stamp on your workspace,’ emails or Asos order. Then Or, you know, grab a supp: says Dr Knight. So embrace go cold turkey at all the times BetterYou Pure Energy B12 your creative (ie messy) side your checking was non-urgent. Boost Oral Spray (£11.99, and let the clutter pile up. At dinner, on the bus, bingeing hollandandbarrett.com) Word to the wise: if you can on Narcos – keep your device delivers your daily quota and spy some half-ﬁnished hidden. Embrace FOMO safe then some in one spray. Worried porridge with a crust so thick in the knowledge you’re doing you’re actually deﬁcient? Get you’d need a claw hammer to wonders for your mental yourself to your GP pronto. get rid, it’s time for a clear-out. energy (and wellbeing). 114 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

If being awake means being irritated, impatient and intolerant of everything (and everyone) around you, it’s time you nixed those emotional energy zappers THE ZAPPER THE ZAPPER THE ZAPPER YOUR FRIENDS YOUR BOSS IS YOU’RE OVER ARE TOXIC TOO CRITICAL STIMULATED Know an energy vampire? Find yourself in the clutches No one wants to be sat on the She’s that toxic friend who of an overly critical boss and train with nothing to read or sucks the lifeblood from your you can kiss goodbye to feeling scroll through – what on earth emotional energy. She’ll only energetic emotionally. ‘The would you do with yourself? hit a bar she’s chosen; she’ll constant pressure of trying According to Dr Sandi Mann, ﬁnd an insult in a compliment to meet the ideals of someone senior psychology lecturer no matter how glowing. The who will never be satisﬁed is at the University of Central office is no safer – that colleague a drain on emotional energy,’ Lancashire and author of who craves constant validation? says Dr Hibberd. And it’s not The Upside of Downtime, this Yep, she’s one, too. According to just while you’re desk-bound; constant quest for stimulation clinical psychologist Dr Jessamy research from Lehigh University, is a drain on your emotional Hibberd (drjessamy.com), Pennsylvania, found that being energy. ‘We’re bombarded ‘Energy vampires are a drain, expected to answer emails with information overload,’ but don’t personalise it – they’re out of hours can also lead she says. ‘We just don’t know probably it with everyone.’ to emotional exhaustion. how to handle our downtime.’ THE FIX THE FIX THE FIX USE THE 80:20 RULE PUT UP OR SHUT UP DO NOTHING (SERIOUSLY) When you offer the support an Sorry for the tough love, ‘We’re constantly looking for energy vampire can’t possibly but you just need to accept new experiences,’ says Dr live without, does it make that your boss ain’t changing. Mann. ‘As soon as you have a difference? Maybe for 10 Sounds like bad advice? Hold a spare minute, the fear of minutes? Or not even a split your horses – sure, they’re boredom kicks in and you start second? Breakthrough: why under more stress than you can looking for a new experience. waste your emotional energy? imagine, but it’s simply that Your reward centre lights up ‘Manage the time and energy that’s their personality. and you get a hit of dopamine. you spend on a toxic friend,’ ‘Perfectionists grew up that But that hit is addictive: the says Dr Hibberd. ‘In most way and there’s nothing you more you have the more you relationships, I recommend an can do to change that,’ says Dr want.’ And that’s when the 80:20 ratio; give 80% of your Hibberd. ‘There’s no such thing draining happens. So set aside time and energy and keep back as perfect. Even if you give a 15 minutes every day to do 20% for you. But with energy task 99%, an overly critical boss nothing – literally nothing. No vampires, ﬂip it; give 20% of will ﬁnd fault in the missing Instagram, no TV, no emails. yourself and keep back the 1%.’ You can’t change them, so Stare into space if you want. It’ll other 80%. It’s the only way to change how you think about it. boost your emotional energy protect your emotional energy.’ Move on, man. Life’s too short. and that’s reward enough. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 115

If you’re only just emerging, bear-like, from your winter bunker – all bleary eyed and bloated – these nutrient-packed veggie recipes from chef Lily Kunin’s new recipe bible Good Clean Food will give your body the boost it deserves PHOTOGRAPHY: GEMMA AND ANDREW INGALLS 116 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

POWER CHOW cals sat fat sugar serves 550 6.7g 12.8g 4 Soba noodles – you know, the thin buckwheat variety – pack a rich, nutty flavour. Bonus: they’re loaded with manganese, which can improve your metabolism of fats and carbs, regulate blood sugar levels and neutralise ageing free radicals. Result. INGREDIENTS 250g soba noodles For the sesame dressing: 3 tbsp tamari • 2 tbsp sesame oil • 2 tbsp olive oil • 2 tbsp apple cider vinegar • ½ tsp coconut sugar or honey • pinch of red pepper flakes • squeeze of lime For the tofu marinade: 2 tbsp tamari • ½ tbsp apple cider vinegar • 1 tsp honey • 1 tsp fresh ginger, peeled and grated • 1 garlic clove, minced • 1 tbsp coconut oil •• 1 tsp sesame oil • 455g extra-firm organic tofu, drained and cut into 2.5cm cubes • 3 courgettes, peeled, shredded and blotted dry •• 2 small red bell peppers, deseeded and cut into matchsticks • 4 spring onions, thinly sliced, plus more for garnish • 4 handfuls of spinach, roughly chopped • 1 handful of tamari almonds (optional) METHOD 1. Cook the noodles in boiling water, according to the packet instructions. 2. While the noodles are cooking, whisk the dressing ingredients in a bowl and set aside. 3. Combine the tamari, apple cider vinegar, honey, ginger and garlic in a bowl and set aside. 4. Heat the coconut oil and sesame oil in a non-stick pan over a medium heat. Add the tofu cubes and fry until browned. Reduce the heat and stir in the tamari mixture, ensuring the tofu is well coated. Set aside. 5. Combine the noodles with the courgettes, bell peppers and spring onions. Add the sesame dressing and toss to combine. Serve on a large platter or in individual bowls topped with the tofu, spinach and additional spring onions. Scatter over tamari almonds* if you’re trying to be particularly impressive. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 117

POWER CHOW sat fat sugar serves INGREDIENTS squash in the oven at 190°C for form a rough flour. Add the beans, cals 194 0.6g 5.2g 6 1 spaghetti squash • 1 small 1 hour or until nice and tender. black pepper, red pepper flakes, onion, diced • 1 tbsp extra virgin 2. Meanwhile, sauté the onion lemon juice, basil, parsley and Squash is great for your cardio, and olive oil• 225g cremini (or button) in the oil for 5 minutes. Add the 1 tsp salt; pulse until the ingredients you don’t even need a racket for this mushrooms, sliced • 2 garlic cloves, mushrooms and garlic and cook are combined. Add the mushroom type. The low-carb pasta swap-in is minced • 45g rolled oats • 55g for another 2 minutes, until soft. mix and pulse again until it forms high in potassium and magnesium, almonds, chopped • 275g cannellini Strain and drain the mix to ensure a chunky purée. Season to taste which increase blood flow and beans, rinsed and drained • ½ tsp your meatballs aren’t too wet. and leave to rest for 10 minutes. reduce stress on your heart. It’s freshly ground black pepper • pinch No one likes a soggy ball. 5. Form the mixture into balls, placing also rich in pectin, a type of fibre of red pepper flakes • juice of ½ 3. Squash baked? Let it cool. Halve them in a lined baking dish. Brush the that scrapes excess cholesterol lemon • 20g basil, chopped • 13g it and remove the seeds – be careful tops with oil and bake for 30 minutes, from the walls of arteries. Making flat-leaf parsley, chopped • 1 tsp salt as the steam will be hot. Use a fork flipping them halfway through. this dish a perfect pre-HIIT filler. to pull out the flesh and form 6. Serve the meatballs on top of METHOD noodle-like strands. Keep it warm. the spaghetti squash. Add a basic 1. Channel your Italia Mama, Sophia 4. In a food processor, pulse the tomato sauce and vegan Parmesan*, Loren-style, then bake the spaghetti rolled oats and almonds until they if you like. Delicious. 118 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

INGREDIENTS METHOD 2. For the salsa: stir together all the cals sat fat sugar serves 258 2.4g 6.2g 4 280g pack of sprouted corn tortillas* 1. To make the filling, warm the oil ingredients. Season, then set aside. (can’t get ’em? Regular work, too) in a pan, then sauté the onion with 3. Place a tortilla in a non-stick pan Small, powerful and brilliant in Top For the taco filling: 1 tbsp oil • a pinch of salt for 5-7 minutes. Add over a medium heat and warm for Gun. Oh, hang on, that’s Tom Cruise. 1 onion, diced • pinch of salt • 2 large the garlic, chilli powder and cumin, about 30 seconds each side. If it’s We’re talking about lentils. Which garlic cloves, minced • 1 tsp chilli and cook for another minute, a bit stiff from the fridge, spritz it are brilliant in tacos, it turns out. powder • ½ tsp ground cumin • 190g stirring constantly. Pour over the with a little water before placing And also for your energy levels, brown lentils, rinsed • 480ml lentils and broth and simmer, it in the pan – this will soften it and since they contain protein, complex vegetable broth or water partially covered, for 25 minutes. encourage it to heat through more carbs, fibre and a relative shed-load For the salsa: 1 avocado, diced Remove the lid and continue quickly. Place the warmed tortilla of iron. Make them your wingman. • 140g fresh or frozen corn (kernels simmering for 5-10 minutes in a clean folded tea towel until from about 2 ears) • 30g red onion, until the liquid has nearly you’re ready to serve. Repeat diced • ½ jalapeño, seeded and evaporated. Check the lentils with the remaining tortillas. finely diced • 10g chopped coriander are cooked – they should be soft 4. To serve, pile the tortillas with • juice of 1 lime, plus extra to taste but retain a slight bite. Drain any the lentils and salsa. Add a simple • sea salt or pink salt, to taste excess water, then lightly mash. slaw and lime crema*, if you like. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 119

cals sat fat sugar makes 138 6g 3.8g 12 If your chocolate cravings are out of control, don’t resist them, say the experts at the University of Guelph. Just upgrade from the rubbish stuff to cacao, which, btw, can raise levels of the happy hormone serotonin. INGREDIENTS 3 medjool dates, pitted • 90g raw cashews • 45g rolled oats • 45g unsweetened coconut flakes • ¼ tsp sea salt or pink salt • 1 tbsp pure vanilla extract • 30g cacao nibs For the chocolate sauce: 20g raw cacao powder, plus extra as needed • 2 tbsp coconut oil, plus extra as needed • 1 tbsp raw honey or maple syrup, plus extra as needed • pinch of sea salt or pink salt M METHOD 1. Soak the dates in hot water for orni 5 minutes. Line a deep baking tray with parchment and set aside. ng matcha 2. Blitz the cashews, oats, coconut flakes and salt in a food processor to form a fine meal. Add the dates, 3 tbsp water and vanilla extract. l Pulse again until the mix is doughy. w Then fold in the cacao nibs. bo 3. Use your hands to evenly press the smoothie dough into the tray, then put it in the freezer while you make the sauce. 4. Set a bowl over a pan of simmering water and combine the cacao powder, coconut oil, honey and into chunks and frozen • ½ avocado salt. Heat and stir until runny. cals sat fat sugar serves 326 8.2g 35g 2 • ½ mango, cubed • 1 kiwi, sliced • 5. Drizzle the sauce over the dough unsweetened coconut flakes • bee and then return it to the freezer for In the market for a pre-workout pollen (optional), to serve 20 minutes to set. Cut it into 12 pump-you-up brekkie? Then get squares and store in the fridge yourself some matcha. Studies show METHOD for up to a week (or eat it all in it can increase exercise performance 1. In a blender, combine the milk, one go – we’re not judging). by up to 24%. How? It encourages spinach and matcha powder until your body to use fat as an energy the mixture becomes smooth. source, so you can beat that PB 2. Add the frozen mango, banana and slim down at the same time. and avocado, and blitz again. Add more milk to loosen the INGREDIENTS mixture if it’s looking a bit thick. 240ml unsweetened coconut milk 3. Pour the smoothie into bowls or almond milk, plus extra if needed and top with the fruit, coconut • 4 handfuls of spinach • 2 tsp flakes and, if you like, bee pollen. culinary-grade matcha powder • Obviously, take a picture before 165g frozen mango • 1 banana, cut you dare to actually eat it. 120 | W O M E N ’ S H E A LT H | March 2017 |

POWER CHOW *For the recipes for the tamari almonds, tomato sauce, vegan Parmesan, corn tortillas and slaw and lime crema, go to womenshealthmag.co.uk/ marchrecipes INGREDIENTS 2. Place the peaches face down in cals sat fat sugar serves 241 4.3g 25.6g 4 1 tbsp balsamic vinegar • drizzle a parchment-lined baking dish. Bake of raw honey (optional) • 4 peaches, at 175°C for 35-40 minutes, until A pudding so simple, even you can’t halved and pitted they’re softened and lightly browned. mess it up. Bonus points: aside from For the raw crumble: 70g Brazil 3. Meanwhile, make the raw the vitamin-C-rich peaches, the nuts • 5 or 6 pitted medjool dates • crumble. Place the ingredients in Brazil nuts in the crumble are rich ½ tsp ground cinnamon • pinch of a food processor and pulse until in selenium, which, say University sea salt or pink salt • coconut the nuts become large crumbs. Lily Kunin’s book Good of Copenhagen scientists, can yoghurt, to serve The mixture should hold together Clean Food: Super promote a healthy immune system. when you pinch it. Simple Plant-Based Just one or two nuts a day should METHOD 4. Serve the peaches with lots of Recipes for Every Day (£14.99, Abrams Books) do it. Don’t say we don’t spoil you. 1. Drizzle the balsamic vinegar crumble sprinkled on top and a big is out on 7 March. and honey over the peach dollop of coconut yoghurt – or halves. Managed that? You’re coconut ice cream, if you like. © 2017 Gemma and Andrew Ingalls off to a good start. (Of course you like.) | March 2017 | W O M E N ’ S H E A LT H | 121

If there’s a physical embodiment of ‘positive energy’, it’s Annabelle Breakenridge: primary school teacher, weights room boss and the woman you voted this year’s WH Body winner – the nationwide search to find the UK’s fittest females. Discover how she’s using her love of exercise to inspire others and steal the secrets that sculpted her cover star abs WORDS ROISÍN DERVISH-O’KANE PHOTOGRAPHY IAN HARRISON F or someone who’s been leaping around set Monday to Friday teaching 10- and 11-year-olds at for the past six hours in athleisure smalls, Kingswood Primary School in Gipsy Hill, south London. Annabelle Breakenridge, 27, shows little sign Following that at-home pre-dawn abs session (crunches, of ﬂagging. Professional fitness models struggle leg raises, V-sits and a two-minute plank finisher), she to maintain this sort of stamina, but she’s pulling off cycles to work. Three evenings a week, she hits the weights pose after pose (which involves an inexplicable amount room at her local leisure centre where she’s trained for of tensing) without complaint and with the enthusiasm the past seven years, then every Tuesday there’s netball that only someone who schedules in 6am abs workouts practice – she’s been playing since she was 12. But rather every morning can muster. Between takes, she throws than leaving her love of exercise at the school gates, her head back with laughter, giving off an infectious Annabelle decided to share her passion in a bid to motivate energy every bit as powerful as that sculpted physique. and empower her students. ‘Knowing I could run the The best bit though? This isn’t a demeanour reserved fastest or score a match-winning goal meant I grew up for shoot day. Despite possessing all the ingredients for conﬁdent in my physical ability and proud of my muscular being professionally good-looking, Annabelle spends body,’ she says. But some of my Year Six girls never even 122 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

ANNABELLE WEARS: TOP, KORAL; PANTS, ERES; TRAINERS, NIKE S P O N S O R E D BY A R L A P R OT E I N The WH Body

The WH Body S P O N S O R E D BY A R L A P R OT E I N used to bother bringing in their PE kits. They from confidence dips – and rebuilding hers avoided exercise at all costs.’ Through creating post-relationship breakup last summer was a girls’ lunchtime HIIT circuits class (a heart Annabelle’s motivation to enter the Body rate-raising mix of sprints, mountain climbers, for your body and mind. And she’s at her competition. ‘I’ve often been in relationships star jumps and sit-ups) ‘Miss Breakenridge’ happiest on the court with her Tuesday night where I was the most muscular,’ she says. has recruited even the most stubborn young netball squad. ‘I look forward to training with ‘I think some of my exes were intimidated and female ﬁtness refuseniks. ‘One girl who’d those girls all week,’ she enthuses. ‘There’s would discourage me from working out. But never done PE before came along to a HIIT nothing more motivating than a supportive I’m sluggish, unhappy and just not me without session and then asked me, “Why do I feel so team with a shared goal.’ exercise.’ So rather than rebound on to the happy after it?” I explained about endorphins, dating scene, Annabelle chose to spend last and that her body is releasing them because STRIKING A BALANCE summer doing that most clichéd of things: it enjoys moving.’ Three months later, the It’s not all selﬂess, of course. The aesthetic working on herself. ‘Lots of people exercise same 10-year-old is turning up every week. benefits are obvious, sure. But if that’s not going for maintenance but I train to progress,’ she Becoming involved in the Women’s Health to inspire you, how she talks about the internal explains. ‘My rule is that if I can ﬁnish the Body competition has given Miss B’s message shifts will. Like how she feels after a weights last set, I’m not working hard enough.’ serious clout, and in the weeks after the ﬁve session: ‘It’s as if I’m on fire!’ she laughs. It might all get a bit boring at this point ﬁnallists were announced back in October ‘That’s when, psychologically, I’m most if impressive-but-obssessive gym goer was 2016, her lunchtime robust, because I know her only schtick. Happily not. Weekends class was packed. I’m physically powerful are spent out with friends in south London ‘That’s when I realised enough to push my (several rums included) or feasting on that this was the best body to the next level.’ Caribbean food with her family. ‘I take use of my body,’ she Her plan is weekends off so that on Monday I’m hungry says. ‘To help the ‘I DON’T WASTE straightforward but for a workout,’ she says. How did she get so girls I teach build focused. ‘I do weights good at compartmentalising? ‘As a teacher, a better relationship TIME WORRYING three times a week and I have to,’ she explains. ‘By the end of the with theirs.’ choose a different school day I’m mentally exhausted, which It’s not just the kids WHAT OTHERS muscle group to focus can be confused with physical exhaustion. who benefit. The on each session so I can So I have to lock down that part of my mind Kingswood Primary staff also make the MIGHT THINK’ push it as hard as possible,’ she says. ‘On and locate the other part, which tells me how buzzing I’ll feel after a workout.’ most of having The Mondays and Fridays, And so before Annabelle departs for a Body in their ranks. I’ll squat and deadlift celebratory negroni (‘short and strong – like VARLEY; PANTS, BUFFALO. SPORTS BRA, KORAL; PANTS, BUFFALO. SPORTS BRA, CHARLIE COHEN; PANTS, STYLIST’S OWN; TRAINERS, SAUCONY Every Thursday at 70kg to exhaust my legs me!’) and a Thai meal with her extended family ANNABELLE WEARS (CLOCKWISE FROM TOP LEFT): SPORTS BRA, PRIMARK; PANTS, BETH RICHARDS; TRAINERS, SAUCONY. SPORTS BRA, 5pm sharp, Annabelle can be found leading and glutes. Then at my Wednesday session, and new boyfriend (a sports-mad cyclist who an informal HIIT session in the school hall. it’s back-to-back bench presses, commandos matches her raring-to-go energy), I ask her to ‘It’s so rewarding when a colleague comes up and dumbbell lateral raises to really cane my share the best lesson she’s learned in becoming to me and says she’s ﬁnally seeing muscle tone abs and arms,’ she says. And she wears her the WH Body. ‘Don’t ever let fear of what could in her arms, or when another says he wakes sweat-induced self-assurance long after the go wrong stop you from going after what you up with more energy,’ explains Annabelle. endorphin high dips. ‘Because I’m physically want,’ she says. ‘And never underestimate She loves all that exercise and sport can do conﬁdent, I’m able to communicate more yourself.’ Received and understood. clearly at work,’ she says. ‘I know what I think of me so I don’t waste time worrying what others might.’ But no one is immune MY DAY ON A PLATE How does 24 hours in food look for the WH Body? 7:00 10:30 12:30 3:15 5:00 8:00 EVERY 20 MINS BREAKFAST SNACK LUNCH SNACK PRE-WORKOUT DINNER REHYDRATION Scrambled eggs Greek yoghurt Pork meatballs in Handful of SNACK Chicken and Four litres of on wholemeal with raspberries, tomato sauce with blackberries Wholemeal toast lentil casserole water spaced toast with smoked blueberries and courgetti and and handful with peanut butter with steamed out across trout and spinach agave syrup grated Cheddar of mixed nuts and Cheddar broccoli the day 124 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

THE BODY WORKOUT Achieve Annabelle’s cover star-worthy tone with this short and (sort of) sweet HIIT workout she created with PT Craig Knowles. It’ll be over in no time… CIRCUIT ONE Do 2 sets of 7 minutes, with a 1-minute break. 1 2 BURPEE & TUCK JUMP JUMPING LUNGE Targets: Full body Targets: Quads, glutes Do: 10 reps Do: 15 reps on each side (a) From a high plank, (a) Begin in a lunge, jump your feet to your with your left knee hands and stand up in a bent at a 90° angle squat. Jump your knees and your right knee up to meet your hands. bent and hovering just (b) Land in a squat, place above the floor. your hands on the floor, (b) Jump up and switch jump back out to high legs in the air so that plank and do 1 press-up. you land with your right That’s one done! foot forwards in a lunge. 3 4 WEIGHTED SQUAT RAISED COMMANDO Targets: Quads, glutes, Targets: Abs calves, hip flexors Do: 24 reps Do: 15 reps (a) Start in a forearm (a) Hold a dumbbell with plank with your feet on both hands, feet slightly a step. No, we’re not wider than hip-width. kidding. Push up on to Keep your chest upright your right hand, then and lower your bum up on to your left hand. back and down. (b) Return to the starting (b) Push up through position by lowering both heels to straighten back down on to your your legs. Warm yet? forearms one by one. 126 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

The WH Body S P O N S O R E D BY A R L A P R OT E I N CIRCUIT TWO SUPERSET Do 2 sets of 7 minutes, with a 1-minute break. Do each for 30 seconds in 2 sets with a 1-minute break. 1 2 1 2 SKIPPING WALKING LUNGE RAISED LEG CRUNCH WEIGHTED CRUNCH Targets: Legs, glutes Targets: Legs, glutes Targets: Upper abs Targets: Upper abs Do: 60 seconds Do: 10 reps on each side (a) Lie on your back with (a) Lie on your back, (a) Stand with your (a) Holding a dumbbell in both legs raised straight knees bent, holding a feet together. Holding each hand, take a large up, the soles of your dumbbell at your chest. a skipping rope, obvs. stride forwards, bending feet facing the ceiling. (b) Crunch your upper (b) Okay, you know how your front knee 90° and (b) Crunch your upper body up and straighten to skip. Just make sure lowering your back knee body up and reach for your arms to bring the you keep your elbows almost to the floor. your toes. Lower your dumbbell towards your close to your sides. (b) Stride your back foot upper body back down knees, then lower back Now get jumping. forwards into a lunge. to the starting position. down. Feel the burn. 3 4 3 4 HAIR AND MAKE-UP: JULIE READ AT CAROL HAYES MANAGEMENT, STYLING: CHARLIE LAMBROS. ASSISTED BY: NICOLA GOODWIN. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM). ANNABELLE WEARS: SPORTS BRA, VARLEY; PANTS, BUFFALO. FOLLOW ANNABELLE ON INSTAGRAM: @REPSANDRICE RUSSIAN TWIST SIDE LEG RAISE /CRUNCH Targets: Abs Targets: Abs, obliques BOX JUMP JUMPING SQUAT (a) Sit on the floor with (a) Lie on your left side Targets: Legs Targets: Glutes, legs your knees bent, holding with your left forearm Do: 10 reps Do: 10 reps a dumbbell in front of propping up your upper (a) With feet hip width, (a) With feet hip width, your chest. Lean back body. Rest your right squat then push through push your bum back and to a 45° angle, keeping hand on your head. both heels and jump down into a squat. your spine straight. (b) Bend your knees up on to a box or step. (b) Swing your arms back (b) Rotate to the right into your chest while (b) Squat, then jump and then up as you jump and tap the dumbbell you bring your right backwards off the box explosively into the air. on to the ground, elbow towards your or step and return to Land in a squat and then repeat twisting knees. Simple, right? Do the starting position. repeat. Yes, immediately. to the left. 15 seconds on each side. CORE 1 2 FINISHER Sprint for 30 seconds on the spot, then do V-SIT SCISSOR KICKS each move for 30 Targets: Lower abs Targets: Lower abs seconds for 5 sets (a) From seated, lean back (a) Lie on your back with with a 1-minute break. and lift your legs so your straight legs, arms by body makes a ‘V’ shape. your sides. Lift your legs (b) Reach your arms out slightly off the floor. CREDITS HERE PLEASE in front of you and hold. (b) Criss-cross your legs Challenge yourself by one over the other in lowering your legs so they a scissor-like motion. hover just above the floor. You’re done! Hallelujah. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 127

PROMOTION Winning Formula Thousands of you applied and thousands more of you voted, but there could only be one winner of The Body competition M eet the bundle of explosive energy that is Annabelle Breakenridge; primary school teacher and proud owner of the most impressive physique in the UK. But WH’s annual The Body competition is about more than ﬁnding the woman with the most shredded six- pack. The Body needs the athletic mindset and dedication to achieving a healthy, balanced lifestyle that WH stands for. For Annabelle, it’s mission accomplished.

- SPONSOR OF - THE BODY COMPETITION “I WORK, PLAY AND TRAIN HARD, SO I NEED ENOUGH PROTEIN TO KEEP ME ENERGISED” Annabelle’s schedule is intense, so she needs enough quality nutrition to fuel her from 6am abs blasts to post-work netball matches and heavy weights sessions. Her eight-hour Women’s Health cover shoot left little time to kick back, consisting of kettlebell swings, resistance band lateral pull-downs and skipping until the photographer got the perfect mid-air shot. Her secret for keeping satisﬁed, energised and bloat-free? Protein. Swigged in a shake or scooped from a pot, Arla’s grab-and-go high-protein snacks contribute towards her winning formula for a champion body. Cheers to that! For your chance to win high-protein Arla snacks, a personal trainer and a Women’s Health subscription, head to womenshealthmag.co.uk/arlacomp* SWIG THIS SPOON THIS Hit your cravings and your Packing 20g of protein and zero ﬁtness goals in one. Arla Protein fat, Arla Protein pots are the milkshakes are fruit ﬂavoured and perfect pick-me-up to help your pack 20g of protein into a small muscles repair post-workout. 225ml bottle, perfect for a quick Choose from your favourite fruit *T&Cs APPLY ﬁx after your workout. Sold? Find ﬂavours – strawberry, blueberry, them in the chilled aisle for £1.30. passion fruit & papaya and raspberry – each just £1.25.

PROMOTION Bringing the gym to you Torch fat, get ﬁt and tone all over with the stylish, space-saving Women’s Health Bodyworks range. Pick the kit for you to hit your goals and sculpt your dream body – wherever you are 01 DUMBBELLS From £11.99 Sculpt and tone your entire body with these Women’s Health dumbbells. Perfect for working both the upper and lower body. (From 2kg-6kg) 02 BARBELL SET 03 FOAM ROLLER 04 SELECTABELLS £39.99 £16.99 £99.99 for two This barbell and weights set is suitable Ideal for a variety of stability exercises, Gradually increase your weights with for a range of workouts that will improve this foam roller assists with stretches this adjustable set for a more intense your posture and muscle tone. and provide a deep-tissue massage. session to really strengthen and tone. Visit argos.co.uk/womenshealth to see the full range

Put your all-black safety net back in the drawer – this season is all about being confident in colour. Here’s how to do it without looking like a toddler on acid STYLING CHARLIE LAMBROS | PHOTOGRAPHY IAN HARRISON Dress, £182, No Ka’Oi womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 131

STYLE IT Tougher than it looks, this lightweight jacket is made of a nylon-spandex fabric. So? It’s windproof and lets you move. Planning to pair it with (very) short shorts, WH-style? Best get that wax in first. CREDITS HERE PLEASE Windbreaker, £120, New Balance x J Crew Bikini bottoms, £25, Buffalo Swimwear Trainers, £189, Pretty Ballerinas Socks, stylist’s own 132 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

MS BRIGHT SIDE STYLE IT Prepare yourself for news: the tracksuit is back. Team the latest incarnation with flat pool slides and a neon vest to inject a bit of council estate chic into your wardrobe. Heard it here first. Jacket, £90; trousers, £95, both Sweaty Betty Top, £30, Björn Borg Slides, £35, Lacoste womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 133

STYLE IT Want to don a hoody without a side order of ASBO? Who doesn’t. Easy – choose one in the colour of 2017: baby pink. Wear it with trainers, wear it with heels; just don’t go shoplifting in it. CREDITS HERE PLEASE Hoody, £24.99, H&M Jacket, £145, Hunter Skirt, £195, Monreal London Sunglasses, £129, Emporio Armani from sunglasses-shop.co.uk Shoes, £255, Adidas Y-3 134 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

MS BRIGHT SIDE womenshealthmag.co.uk

Jumper, £225, Palm Angels Shorts, £135, LNDR Backpack, £49.99, Mi-Pac MODEL: DARIA STADLER AT PROFILE MODELS. *(TOO YOUNG TO GET THE REFERENCE? GET DOWN BLOCKBUSTERS PRONTO… OH…) HAIR AND MAKE-UP: JO GILLINGWATER USING KIEHL’S SINCE 1851 AND YSL BEAUTY. FASHION ASSISTANT: NICOLA GOODWIN. STYLE IT A tough sesh needs a comfy cool down. Enter the oversized sweatshirt. It’ll take you from gym to lunch date with nary a sideways glance. Also good while ’gramming last week’s workout from the sofa. 136 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

MS BRIGHT SIDE STYLE IT Channel your inner Emilio Estevez circa The Breakfast Club* because it’s all about varsity jackets now, baby. For an office- appropriate look, wear with a crisp white shirt, skinny jeans and flats. Jacket, £520; shorts, £195, both Koza at net-a-porter.com Shoes, £245, No Ka’Oi Special thanks to the Copper Box Arena at Queen Elizabeth Olympic Park (copperboxarena.org.uk) womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 137

CAN STRESS BREAK YOUR BODY? There are those who believe that too much stress can destroy your biological coping mechanisms, wrecking your health and pillaging your energy. Yet, so-called adrenal fatigue continues to be one of the most maligned and misunderstood of modern maladies. WH investigates what happens when your body’s batteries run out... WORDS NAOMI REILLY ILLUSTRATIONS PETER CROWTHER womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 139

he knew the tiredness had become something more. For months it had been like a heavy fog creeping through her, leaving her too exhausted to exercise, enveloping her thoughts so she could barely keep hold of them. She had thought she was just stressed – running two businesses, dealing with some personal stuff – and that it would pass. But now, as Rosie Millen fell to the ground, it seemed to have toppled her completely. ‘I felt dizzy, then my knees buckled and I just collapsed,’ she recalls. ‘Luckily, my boyfriend was with me, so we took a cab home thinking it was something I could just sleep off. Three months later, I was still in bed.’ She did the sensible thing, of course, and went straight to her GP. ‘I was told I was depressed and given antidepressants,’ says Rosie, 33. ‘I didn’t take them – I knew that wasn’t it.’ A qualified nutritional therapist, she was used to suggesting a diagnosis based on symptoms presented to her. So on the days she could manage it, she began to research her own: that run-down feeling she’d had for ages, the recurrent infections and now, most of all, the aching, bone-crushing exhaustion. ‘It wasn’t that I just felt tired; I was shattered beyond belief. Even lifting myself up to take a sip of water was so much effort.’ One condition rang true time and time again. It was called adrenal fatigue – and occurs, so the books and websites said, when, under the unrelenting bombardment of chronic stress, the adrenal glands can no longer pump out the necessary amount of hormones the body requires to function optimally. ‘I know it can be risky to diagnose your own condition,’ she admits. ‘But I really felt I had no other choice. The doctors just 140 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

STRESS-BUSTER HEAL WITH FOOD Snacks that support your adrenals from nutritional therapist Eve Kalinik didn’t have any answers. I visited alternative BREAKFAST practitioners who confirmed my conclusion.’ Perhaps that’s because adrenal fatigue – a term coined by Dr James Wilson, clinician and expert on alternative medicine, in his 2002 book Adrenal Fatigue: The 21st Century Stress Syndrome – still isn’t recognised by EGGS ON SOURDOUGH WITH the majority of the mainstream medical A SIDE OF SAUERKRAUT establishment. Though it was classiﬁed as an Balancing your macros is essential, illness by the World Health Organization in so try to have healthy fats, carbs and 2010, GPs will neither test for it nor diagnose protein at each meal. The eggs cover it, so anyone experiencing the same sort of healthy fats and protein and the symptoms as Rosie is forced to find their sourdough has good-quality carbs. own answers – often at the alternative end Sauerkraut boosts beneﬁcial bacteria, of the medical spectrum. which impacts on the adrenals. ALTERNATIVE APPROACH That’s how, after three years of sleep problems, LUNCH piercing headaches and intermittent but debilitating exhaustion, Karen Wade, 44, found herself visiting Dr Zhang, a specialist in Chinese medicine at London holistic treatment centre The Hale Clinic. He listened to her describe her symptoms and the roll call of stressful events that had punctuated the CHICKEN AND VEG SOUP last few years – a miscarriage, bereavement Whip out your Hemsley + Hemsley – and diagnosed adrenal fatigue. ‘In addition book and get a batch of bone broth to weekly acupuncture, Dr Zhang suggested on the hob. Use as a base, add that I take regular rest periods and practise organic, grass-fed chicken and pack meditation, as well as cutting out stimulants with veggies for a boost of vitamins like coffee,’ she says. ‘My life changed for and minerals. Broccoli and other the better after that.’ greens are great as they’re naturally Karen may have received a similar high in B vitamins and vitamin C. diagnosis from Dr Sohère Roked, a GP with a special interest in integrative medicine and DINNER one of the few traditionally trained medical professionals who believe that adrenal fatigue actually exists. ‘Conventional NHS doctors are overstretched and have a lot of work to do treating disease and illness, and not a lot of time and resources to look into lesser-known conditions,’ says Dr Roked, SWEET POTATOES AND HALLOUMI author of the The Tiredness Cure. ‘A lot of Sweet potatoes are a great the time GPs are simply firefighting – so it’s source of carbohydrates. Chop into natural that they don’t have the resources wedges, shove them in the oven, to explore adrenal fatigue.’ and serve with griddled halloumi, chopped fresh herbs and a simple dressing of tahini and lemon juice CREDITS HERE PLEASE for a quick and easy supper. Balanced and delish. Butt plug womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 141

Pulling power Roked tests for adrenal fatigue with a saliva test that measures the body’s levels of stress cortisol over a 24-hour period. Cortisol has a bad rep, but just as too much of it in your system is dangerous, so is too little, leaving you with anything from muscle weakness and dizziness to fatigue and depression. ‘Prolonged periods of stress stimulate the adrenals to produce cortisol in order to help cope with the added demands placed upon the body,’ explains Dr Vaibhav Sharma of Harley Street’s The London General Practice. ‘The adrenals are designed to cope with most stresses placed upon them, but over time they can become compromised, which can make you feel run-down and more susceptible to illness. The result can be that in instances of acute stress, they may be unable to produce the required hormones to manage it. This is when adrenal failure occurs.’ Ergo, too little cortisol from your saliva tests suggests to Dr Roked that the adrenal glands aren’t functioning properly. ‘The test can prove that things are happening to sufferers’ bodies for good reason and can be the validation they have been looking for,’ she says. ‘Once I can see it’s an adrenal issue, I recommend various lifestyle strategies and things tend to improve from there.’ Studies support the theory. Research published in 2013 in the International Journal of Occupational Medicine and Environmental Health reported that those with burnout symptoms were found to have lower levels of cortisol. And a 2010 study from the Department of Public Health and Clinical Medicine at Umeå University, Sweden, found that burnout leaves objectively measurable changes in the brain – including reduced activity in the frontal lobes and altered regulation of the stress hormone cortisol. LACK OF EVIDENCE And yet leading medical experts don’t buy it. Professor Richard J Ross, head of the Academic Unit of Diabetes, Endocrinology and Metabolism at the University of Sheffield is one of them. ‘There are a lot of alternative doctors promoting what are, in my opinion, poorly validated urine and saliva tests where cortisol levels seen to be a little low will be taken as evidence that you have 142 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

STRESS-BUSTER DR SOHÈRE ROKED’S adrenal fatigue,’ he says, insisting that it isn’t that clear-cut. ‘There is no evidence to say FOUR STEPS that stress causes you to run out of cortisol. We see rare cases of adrenal insufficiency TO ADRENAL where there has been damage to the adrenal glands commonly caused by a disease called RECOVERY Addison’s where you are unable to produce stress – think practising mindfulness, any steroid hormones. But this isn’t the same.’ getting more sleep and cutting out food Dr Adam Simon, chief medical officer at groups such as sugar that cause spikes in online doctors network Push Doctor, adds: insulin and, in turn, cortisol and adrenaline, ‘Simply put, no one has yet produced enough and can therefore exacerbate tiredness. evidence to prove that adrenal fatigue is the 1. EAT YOUR WAY BACK cause of the symptoms it’s supposedly NATURAL REMEDY TO ENERGY responsible for. The symptoms associated Six months on from her diagnosis, Karen Eating regularly stops your blood with adrenal fatigue are perfectly genuine credits acupuncture with having almost sugars and hormones ﬂuctuating but have many potential causes that need completely cured her sleep problems. too much. After a big meal, the to be investigated and treated.’ Rosie, meanwhile, gave up gluten and dairy fat-storing hormone cortisol is Which leaves sufferers in something (including eggs), which she identiﬁed as released, so it’s better to have of a no man’s land, seeking personal symptom triggers, your big meal earlier in the day. help from complementary Breakfast like a king and all that. and supported her high-veg, therapists like high-protein diet with nutritionists, naturopaths healing herbs like Siberian and acupuncturists. Try to read up on the ‘GPS WON’T ginseng and ashwagandha, and energy-boosting subject and most major books written on it are TEST FOR OR supplements. ‘Having a condition that isn’t 2. TAKE SUPPLEMENTS by such practitioners. And yet, it’s not the ﬁrst DIAGNOSE considered a “proper illness” by many doctors Vitamins B and C and omega-3 ﬁsh oils aid the adrenals. Support with supplements and eat foods time a condition has been recognised by the ADRENAL is frustrating,’ she reveals. ‘I felt helpless and, at rich in these nutrients (think: avocados, grapefruits, bananas, alternative realm while being dismissed by the FATIGUE’ times, became very low. But the hardest thing for oranges and berries, and oily ﬁsh PHOTOGRAPHY: GETTY IMAGES; ALAMY. FOLLOW ROSIE’S JOURNEY ON INSTAGRAM @MISSNUTRITIONIST establishment. For me was having to slow for those omega-3s). decades, complementary down. I had two businesses therapists talked about to run – fortunately I can ‘leaky gut’ syndrome – the do a lot of my work from idea that if the gut wall was compromised, my computer in bed. I have to bank as much small particles could escape through, energy as possible. Now, instead of working causing inﬂammation in the system. The out aggressively in the gym, I practise yoga 3. EXERCISE, GENTLY gut is now at the forefront of scientiﬁc and meditation, which I’d pooh-poohed When you have adrenal fatigue, research and the more formally termed before.’ Three years on, Rosie’s energy levels hitting the gym hard will only issue of ‘gut permeability’ is a recognised are back to about 80% of what they used to put more strain on the system. phenomenon. Could adrenal fatigue go the be. ‘Recovery is slow. I have good days and So give your body a break with same way? Perhaps. Dr Roked’s advice for bad days, but I’ve learned how to plan my gentle exercise like walking, yoga sufferers? ‘If your GP doesn’t know what life around my condition. My social life is and swimming – and for no more to do then visit a practitioner who does, as perhaps 90% of what it once was because than 30 minutes a day. there are nutritionists and naturopaths I get so tired I’m often in bed by 7pm. But and doctors like me who do.’ I’ve learned the importance of taking time Complementary treatments seem to be out for myself to manage my symptoms.’ the only option for adrenal fatigue sufferers, Whether the condition exists or not, the with the recommended approach focusing debate continues. But, for women like Karen on changing diet and lifestyle to counteract and Rosie, adrenal fatigue most deﬁnitely is 4. MAKE TIME TO RELAX a thing – and alternative therapy, and talking It’s the prescription you’ve been about it, have helped. ‘You can’t get through waiting for: schedule relaxation this on your own,’ says Rosie. ‘Being open into your diary every day, even about the condition is important not only if it’s just 5–10 minutes. Walking, for helping to support women experiencing baths, massages, reading and the symptoms, but also for getting adrenal meditation are all simple but fatigue the recognition it really deserves.’ effective ways. And… breathe. womenshealthmag.co.uk | March 2017 | W O M E N ’ S H E A LT H | 143

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WO M E N ’S H E A LT H PROMOTION STERIPOD CLIP ON TOOTHBRUSH KILLS YOUR CRAVINGS FAST PACK’D FROZEN SMOOTHIE KITS PROTECTOR If cravings destroy your best intentions, use These frozen smoothie kits are designed with Freshens and protects. Ideal for home, travel and Lean Greens to stop cravings fast. nutritionists to deliver a 100% natural, targeted the gym. Available at Boots, Superdrug, Asda & Use Code WH15 on www.leangreens.com/WH health hit - Defence, Energy or Detox. Sainsbury’s. www.steripod.co.uk #Getyourpodon www.packd.co.uk @packdco STYLE EDIT LOOK AFTER YOURSELF THIS MONTH GUILT FREE INDULGENCE HOOGLY TEA PURITION - UPGRADE BREAKFAST Sugar free, gluten free, all natural ice cream made We want to spread the joy of Hygge through Start your day right with one of our naturally with probiotics, whole rose petals and a drop our healthy and indulgent tea blends - low carb whole food smoothie blends. of precious rose oil. Have you ever tasted such Marzipan, Apple Strudel... please view all Try a 6 day trial pack for £12.99 including a luxurious treat? www.coppadellamaga.co.uk blends at www.hooglytea.com shipping. www.purition.co.uk or in store. KILLA COFFEE® NINA’S POPCORN MOTION NUTRITION More than your usual Iced Coffee drink. With 23g Discover guilt-free gourmet popcorn made Get more out of your workouts, raise your of protein, ZERO fat and only 1g of sugar it has with nutritious superfoods and the ﬁnest mood and enhance your health. Organic Pre only 99 calories per can. It also provides a natural natural ingredients. Healthy snacking never Workout Energiser by Motion Nutrition. hit of 150mg of caffeine. www.grenade.com tasted so good! www.ninaspopcorn.co.uk www.motionnutrition.com

My week on a plate Chloe Madeley, 29, PT, nutritionist and founder of fitnessfondue.com MON TUE WED THU FRI SAT SUN 9.30am 9.45am 9.30am 9.45am 9.30am 9am 10am Small steak, two Three-egg Protein pancakes Bowl of porridge Protein pancakes Three-egg Two slices scrambled eggs omelette with with one egg, oats with protein with one egg, omelette with of white toast and hot sauce green vegetables almond milk powder, plus a almond milk mixed green with butter and hot sauce and honey plain rice cake and honey vegetables and 1pm hot sauce 1.30pm Tin of tuna and 1.30pm 1pm 1.15pm 1.30pm Sushi a boiled egg on a Chicken breast Salmon ﬁllet with Bowl of Rice Chicken breast 1pm mixed salad with with mixed salad vegetable stir-fry Krispies with with a mixed Chicken breast 7pm balsamic dressing and balsamic and soy sauce protein powder salad and one with vegetable Cheeseburger dressing and almond milk grated head of stir-fry and and fries with 4pm 4pm cauliﬂower soy sauce half a bottle Chocolate ﬂavour 4.30pm Greek yoghurt 4.15pm of red wine protein shake Chocolate ﬂavour with honey Four rice cakes 4pm 4.30pm with almond milk protein shake Greek yoghurt Protein shake 9pm with almond milk 7pm 7.30pm with honey with almond milk Half a tub of 7pm Wagamama Tin of tuna, Ben & Jerry’s Chicken breast 7.15pm salad with chicken, a celery stick 7pm 7.30pm Chocolate with grilled bacon Salmon ﬁllet with cashews and and a bowl of Chicken salad Salmon ﬁllet with Fudge Brownie and asparagus grilled asparagus sweet chilli sauce white rice at Nando’s grilled asparagus ice cream My diet is I do my morning Dairy foods I eat quite a lot of When I’m trying I eat at regular Cheat days made up of workout fasted are delicious, starchy carbs to to eat within my intervals, allow me to ﬁnd 50% protein, at around 9am, particularly give my muscles calories and including an hour balance. I used 25% carbs and then I’ll eat my cheese, but the glycogen they macros, I don’t before I train and to be very strict 25% fats. breakfast as I don’t think need to perform. let it stop me straight after to for weeks, then Tracking my soon as I’m back they’re essential I train hard: from eating out. ensure I have eat everything macros and from the gym. to a healthy diet. high-intensity I just choose an enough fuel. I’m in sight, but it calories helps That way, I’m Green leaves, cardio in the option packed strict most days, left me feeling me monitor what eating when my like the spinach morning and with vegetables keeping my rubbish. Having I’m eating. And metabolic rate I’ve used in lifting weights and lean calories to around a day when I can AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES it’s worth it: I can is up and my my stir-fry, six evenings a protein – there’s 1,800 each day. eat what I want see the results in body is burning contain all the week – so I need usually one on But on Sunday is a healthy my body shape. more calories. calcium I need. the fuel. every menu. I totally relax. middle ground. WH nutritionist Eve Kalinik gives her verdict: ‘On the whole, tinned tuna has much less. Honey is best raw and local to avoid this is a really healthy, protein-rich diet – essential for someone high amounts of processed sugar. It’ll also support her immune EXPERT who trains as much as Chloe and needs her muscles to recover system, which may get depleted from intense exercise. For the VERDICT quickly. However, on that note, I’d like to see her getting more same reason, Chloe could interchange almond milk with keﬁr to omega-3 to aid that muscle recovery and to avoid inﬂammation. give her a boost of beneﬁcial bacteria. Sourdough, quinoa and Wild salmon and other unfarmed oily ﬁsh, organic and grass-fed buckwheat would make more nutrient-dense swap-ins to the meat and poultry and free-range eggs all contain high levels; rice cakes, white rice and Rice Krispies Chloe currently eats.’ 146 | W O M E N ’ S H E A LT H | March 2017 | womenshealthmag.co.uk

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