Professional Documents
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D E C E M B E R 2 0 1 6
U
nless youve been avidly gym bag to nd your office wear
following my Instagram covered in green sludge. Again.
progress (and who hasnt?
Oh you? Then you can
nd me at @miss_mulloy, thanks
very much), you probably dont
5 Good gym hair is a myth.
There is no way to nish
a HIIT session and not look like
know that I am currently in the Phil Spector.
midst of a body transformation. Yep,
even health magazine editors can
nd themselves in a bit of a rut so
I nally decided to ask for some help,
6 Ditto that sentiment for gym
make-up. Yes, there are mirrors
everywhere. But looking at your
in order to shed the pounds I wanted bare face is preferable to looking
to lose and reclaim the self-esteem at your face with Jackie Stallones
Id surrendered to stress eating and, tattooed on top.
basically, sitting a lot. The incredible
lot at Londons Third Space gym in
Soho (@thirdspacelondon) offered 1 Youll sacrice an entire Sunday
to meal prepping for the
week, only to leave your perfectly
7 You will experiment with
re-wearing your sports bra
their assistance, and my PT Chiara only once before accepting life
Pellegrino (@4Fitnessake) has been proportioned Tupperware in the is now just a heady mix of
making me sweat my way to new fridge come Monday morning. workouts and laundry.
levels of tness and, as clichd
as it sounds, happiness.
Now, the reason you might 2 There is a special place,
somewhere between washing
machine and clothes dryer, where
8 Youll spend more on
peanut butter than you
care about all of this is, as of next do on council tax.
issue, Ill be sharing my plan with trainer socks go to die.
you as well as the (even if I do say
so myself) pretty impressive results
Ive got from it. But for now, here 3 The potent mix of dehydration
and protein shake results in
9 Youve forgotten to pack your
shoes so many times that
60 denier tights and Asics is
are my words of advice for anyone a special sort of dead fox quality now just a look youre rocking.
thinking of starting a new tness to your breath.
regime, or ramping up an existing
one. Because on a body challenge,
as with anything in life, there are 4 Youll quickly accept its just
better to spank a ver on a
10 You will feel shame and
comfort in equal measure
as you Instagram last weeks workout
some things you just have to accept: protein shake than risk opening your from beneath your duvet.
CONTENTS
R EGUL A R S COVER
7 Eds Letter
STAR
11 Ask WH LAURA WHITMORE
145 Stockists Would the real Laura
Whitmore please stand up?
146 My Week on a Plate
25
THE BRIEF
16 FITNESS
Why veg beats energy bars as gym fuel
18 WEIGHT LOSS
Shed fat on your way to work
90
21 BEAUTY
Take your pick of the new wave of conditioners
23 HEALTH
Your excuse to jet off this Christmas EAT SMART
29
25 NUTRITION 29 HELP WITH THE HANG
Ditch the meat and go nuts for protein Cocktails for the morning after
8 | W O M E N S H E A LT H | December 2016 |
BEST BODY
39 THE FESTIVE BODY BLOW
Protect your figure with these 25 steps
45 THE VEGAN RESTAURATEUR
126
Camilla Fayed on beauty, yoga and city life
46 SAVED BY THE BELL
Raise the bar with this one-piece workout
39
73 FEATURES
SLIM DOWN 98 PALEO CHRISTMAS
49 NOT WORKING OUT? Enjoy the big day, the caveman way
Whatever your excuse, we have the answer
105 ALL WORKED UP
COVER PHOTOGRAPHY: IAN HARRISON. LAURA WEARS: JUMPER, OPENING CEREMONY AT SELFRIDGES; BIKINI BOTTOMS (PART OF A SET), MELISSA ODABASH
GOOD LOOKS
73 PARTY PIECES
63 Clobber for the club
as well as the gym
80 PERFECT SCENTS
Weve sniffed out the fragrances thatll
STRONG MIND make the ideal Christmas gifts
The big
QUESTION...
Im aiming to get pregnant in the New
Year do I need a sober Christmas?
Kirsty, Brighton
Trying to conceive? Good for you. And whats more, turns out the odd glass of fizz
here and there wont scupper your chances. Although women are commonly advised
to abstain from alcohol while trying to get pregnant, a study in the British Medical
Journal found the Governments recommended weekly limit of 14 units (around 10
small glasses of wine) has no impact on a womans fertility at all. Great. But while
preparatory sobriety might not be necessary, once you do conceive, the foetus is
particularly vulnerable to booze in its first few weeks. Increased alcohol consumption,
such as three or four units every day, leads to a higher level of the chemical
homocysteine, which can result in poor egg quality, abnormalities of the foetus and
miscarriage, says Dr Geetha Venkat, director of Londons Harley Street Fertility
Clinic. In short, skip party binges and stick to the odd Advocaat. Cheers.
Q My beige party
diet has left me
constipated any tips
beyond adding bre?
Michelle, Cardiff
If youve become a bit too pally with
the cheeseboard, heres some shocking
news: electro-acupuncture (thats
sending low-voltage currents through
acupuncture needles) could be a safe
and effective way to get you moving
a bit more regularly. Researchers at
Nanjing Medical University found
it can relieve symptoms of severe
constipation. Dont have access to
such a buzzy treatment? A study by
Q
the China Academy of Chinese
Medical Sciences found standard
acupuncture can do the trick, too.
If in doubt, Rhiannon Griffiths of
The British Acupuncture Council says Should I really not bother ossing my teeth?
that just 15-20 minutes needling the Nazia, Leicester
eshy bit between nger and thumb
(which targets the large intestine) and Remember the headlines earlier this year, proclaiming ossing to be a waste of time? Well, dont
a point just below your knee ditch the thread yet many leading dentists still insist its essential to your oral hygiene. While
(associated with acute digestive issues) brushing twice a day remains paramount, the gaps between your teeth account for 40% of your
should be enough to get things going tooth surface, says Dr Richard Marques of Wimpole Street Dental. Neglecting those spaces could
again. It takes effect in a matter of lead to common gum diseases such as gingivitis*. But make sure you have your technique sussed.
hours, she says. If constipation Dr Marques says to avoid a sawing motion that can damage your gums, go up along the neck of one
is particularly bad, then some extra tooth, and down the neck of the other. Feeling lazy? Philips Sonicare AirFloss, 80, blasts air and
oomph may be needed, which is when water droplets to remove the lm between your teeth with minimum effort. Pearly whites are yours.
electro-acupuncture can be helpful.
If youve ever seen One is that the next time you Its denitely a good idea to spend more
Flew Over the Cuckoos sit down to enjoy your on the Christmas Eve beef. According
Nest, youd be forgiven most sinful treat, you simply to a study in Nutrition Journal, grass-fed
for being slightly, shall activate the band to give (read: pricey) livestock produces meat
we say, averse to the idea you an electric shock and dairy with more essential fatty acids
of electric shocks and of up to 340 volts once and up to ve times more omega-3 than
therapy going hand in a minute until youve grain-fed counterparts. But the good
hand, but the former is nished. By doing just news is, sometimes, cheaper can
BUTLER. PHOTOGRAPHY: GETTY IMAGES.
with electrodes strapped hardwired to avoid pain and the adrenalin high you least twice as much omega-3 than wild
AKORJVLAISRGVRWGESTH
to their head, plenty receive pleasure, explains get. If the pain outweighs salmon, says Professor Douglas Tocher
of dieters are slapping behavioural psychologist the pleasure, you will of the University of Stirling. For the
on a Pavlok wristband Marisa Peer. This band is quickly stop. Buzzing. main event, Waitrose chicken, at
WORDS:CATHERINE
(159.95, amazon.co.uk) wiring pain into your mind about 6.20 per bird, is packed
for a 21st century take on and connecting it to a WORTH IT with essential fatty acids a cheaper,
nutritious swap for turkey. Easier
WORDS:
F I T N E S S / W E I G H T L O S S / B E A U T Y / H E A LT H / N U T R I T I O N / S E X
The big
cheese
If youre the type to lie in bed wide-eyed and stressing out, there could be one
easy cure: chow down a little earlier. Tucking into a big plate of spag bol at a time
closer to Gogglebox than EastEnders may be putting your body on high alert for
the night, says a study by Dokuz Eyll University in Turkey. Thats because eating
a heavy meal less than two hours before dozing off boosts the production of stress
hormones and prevents your blood pressure taking its 10% overnight dip. Ideally
you should eat before 7pm, but what to do when thats not an option? Lentil soup
is your late-night friend, says nutritionist Rhiannon Lambert*. Its high in protein
and fibre to keep you full without sitting heavily, she says. Try Sainsburys
Lentil Dahl Soup, 1.45, then hit your box sets before calling it a night.
PACK IN
MORE VEG
Forget energy bars and protein balls, the Bag
best pre-workout snack could be lurking in for life
WORDS: LAUREN CLARK. PHOTOGRAPHY: EARWOLF, LUKE J ALBERT, RADIO X. *SOURCE: FRONTIERS IN PHYSIOLOGY. SPRNTRL.CO.UK
and beetroot could allow you to go at it
for longer by helping the body to use less
oxygen. Dan Thomson of smoothie bar
All that grunting and grimacing the gym can be anything but
Supernatural suggests a tasty way to get a laugh a minute. Yet having a giggle while you work out can boost
your pre-workout boost: juice half a raw aerobic endurance. A study by Georgia State University found that
beetroot, a handful of spinach, 10g ginger, muscles work harder when you laugh during strength, balance
and exibility-focused exercise. Laughing causes muscles to
1 large kale leaf, 2 carrots and half a lime. strengthen and relax, whether its forced or natural. Download
Youll be raring to go in no time. these hilarious podcasts and youll be lolling like a loon
as you go extra hard at the squat rack:
TAKE A REST
Has anyone told you to take it easy lately? If not, this could be your hall
My Dad Wrote How Did This Elis James and
pass for a lie-in. Research* shows that overdoing high-intensity exercises
a Porno Get Made? John Robins
can make you prone to the sniffles. Yes, that post-workout high is One brave man Bad lms torn Like listening
addictive, but it makes it easy to push it too far. Too much strenuous reads out his dads apart by three in on your two
exercise without enough rest can kill your white blood cells the ones amateur erotic comedians who funniest mates;
literature. Youll show no mercy. if those mates are
that keep the winter bugs at bay. Studies say you can do two days laugh, and the Listen to them do obsessed with Alan
in a row, but then its time for a break. Dont mind if we do. cringey bum- Burlesque youll Partridge, email
clench is a bonus. smash your PB. and the past.
DE-STRESS
Tape
FOR DIET
leisure
SUCCESS
treatment. In the meantime, let us help you bear the burden with these diet and wellbeing hacking apps: which dampens your
weight-control hormone
leptin, regardless of how
virtuous the meal. Struggle
to stay calm and keep
anxiety down? Heres an
easy way: add more olive
Get a workout tailored to Get your healthy snacks Get your gym kit cleaned oil and sunower oil to
you whenever, wherever Primal Snack Box Laundrapp, laundrapp.com
TruBe, trubeapp.com your diet. Both contain
primalsnackbox.co.uk Get the app and your kit will
Summon a real-life PT to a Subscribe to get a stash of be picked up, washed and the anti-inammatory
living room or park near you. paleo treats delivered to sent back within 24 hours, oleic acid, which relaxes
Three wishes not included. your door every month. anywhere in the UK. Dazzling. the gut. Now chill.
FLIP YOUR
HAIR ROUTINE
If you dismissed the reverse wash hair
phenomenon as another vlogger gimmick,
then know this: applying conditioner rst
is a genuine shortcut to silkier locks, say
leading hair experts. Conditioning rst
achieves all the moisturising benets,
while shampooing after washes away the
chemical residue that weighs hair down,
dries it out and makes it brittle. These
Hair to
next-gen conditioners are the perfect
believe products to get you into the trend, so pick
one that suits you. Welcome to the future...
WH DICTIONARY
KAKADU
FLORIAN SOMMET/FOLIO-ID.COM. *SOURCES: MINTEL
You might never have eaten one, but this Australian plum
WORDS: AMELIA JEAN JONES. PHOTOGRAPHY:
has been traditional bush tucker for centuries and contains FOR DAMAGED HAIR FOR PRE-UPDO FOR FINE HAIR
the worlds highest source of vitamin C 55 times more Kerasilk Color TRESemm LOral Paris Elvive
than a Florida orange. And with 85% of consumers* citing Cleansing Beauty-Full Volume Fibrology Air
Reverse System
the brightening, free-radical-ghting vitamin as their skin Conditioner, 18
Pre-Wash
Conditioner, 2
ingredient of choice, the kakadu is something youll want to Protects the natural Conditioner, 3
Softens hair without
squeeze the benets out of. Try it in Sanctuarys 1-Minute surface of the hair, Nourishes the hair, weighing it down,
Flash Facial (14), which promises to reduce the appearance locking in moisture leaving it shiny, not meaning you wont
of pores and smooth your skin. Fruity little number. and colour. A hair slippy. Ready for end up looking like
massage in a bottle. your kirby grips. a grease ball.
LOSE THE
BOOZE
ESCAPE THE
such as Rochester Organic
Mulled Berry Punch (4.99).
WINTER BUGS
35
You pack up work for Christmas and are immediately hit
with a sore throat and runny nose. Sods law. Well, heres
a cure we can all get behind: jet off to the sun for six days.
A study in Translational Psychiatry found a break will
bolster your immune system for at least a month after
you return. Switching to holiday mode triggers genetic
changes that reduce stress and reinvigorate your bodys
defences. Book one of these and youll be set till January:
WORDS: LAUREN CLARK. PHOTOGRAPHY: ALAMY, GETTY IMAGES
DESIGN
YOUR DIET
PLANT PROTEIN:
Cant afford to splurge on a
nutritionist? Get appy with these:
WHAT A HERO
FoodPrint Diet
by Nutrino, iTunes
Around 2.60 a month
WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES. *SOURCE: NEWCASTLE UNIVERSITY
CARE
GO FOR BRISTLES FOR SEX
If youve always feared the beard (hipsterphobia, lets call it),
it could simply mean that youre not up for anything serious, Sharing is caring, right? Well,
let us share this news with
says a study in the Journal of Evolutionary Biology. Apparently, you: apparently, being the
women find the Brian Blessed look most attractive in caring type is really rather
long-term partners because it signifies a survivor a man sexy*. Yep, it seems helping
REX FEATURES. *SOURCES: BRITISH JOURNAL OF PSYCHOLOGY; ARCHIVES OF SEXUAL BEHAVIOR
Cock tails
wit h
Benefits
Can you hangover-proof your night out? Science
says probably not. But with these ve intelligent
tipples, you can give it a bloody good go
PHOTOGR APHY MICHAEL HART
BIOPHYSICS; UNIVERSITY OF MEDICAL SCIENCES DEPARTMENT OF PHARMACEUTICAL BIOCHEMISTRY, POLAND; MOLECULAR DIVERSITY PRESERVATION
THE T hirst QUENCHER THE Detox CLEANSER
WORDS: MAXINE ALI. MIXOLOGIST: ELLIE BROWN AT SUPERNATURAL (SPRNTRL.CO.UK). *SOURCES: INDIAN JOURNAL OF BIOCHEMISTRY AND
INTERNATIONAL; NATURE; NATURALSOCIETY.COM; UNIVERSITY OF NAPLES; OREGON STATE UNIVERSITY; FITOTERAPIA; SPRINGERLINK
The watermelon in this powerhouse will A vision in green, packed with magnesium,
banish dehydration, that oh-so enjoyable beta carotene, vitamin C, potassium its
cause of all your morning-after pain. a total-body detox in a glass.
WATERMELON KALE
Tongue like the Sahara? Try an oasis of The ultimate veg: high in beta-carotene,
watermelon. Its 92% water and rich in which turns into vitamin A, its responsible
electrolytes, which, studies show, are what for tissue growth keeping your skin
Ingredients reduce the dehydrating effects of alcohol. Ingredients glowing and hair glossy. You might feel like
Makes 600ml Makes 600ml
800g watermelon 16 spinach leaves
total death, but youll look borderline human.
pineapple MINT 2 kale leaves
lemon Balance your body (and mind) with this 1 celery stick CUCUMBER
4 mint leaves refreshing herb. Mint has long been used to cucumber This lean, green, health-boosting
ice, crushed boost healthy digestion and calm nausea, lime machine is mainly water (thats your
2 apples
and now studies at the University of rehydration covered then), and research
Blend all the
ingredients and Northumbria show its scent can promote You know the drill also suggests that the potassium and
serve with a slice clear thinking and boost your mood. by now blitz in a magnesium in the vegetable act as
of watermelon. blender and serve a cooling agent, reducing water loss.
PINEAPPLE with ice.
Choose to You may not be glowing on the inside but, LIME
booze: Add thanks to pineapple, you can be radiant on Choose to Go heavy on the lime. The vitamin C
40ml Grey Goose the outside. Its rich in vitamin C, which booze: Add 40ml promotes glutathione production, which
La Poire vodka Finlandia vodka
aids the production of skin-plumping plays a key role in liver detoxification. So
collagen. No one need know your pain. dont book into the Betty Ford clinic yet.
1 2
A K FA ST
LUNCH
E
BR
4 ways
with
P MEGRANATE
Its high time the humble pomegranate was promoted from superfruit snack to starring role. Bonny Porter, chef
and founder of London eatery Balls & Company, shows you how to make it a healthy showstopper in any course
3 4
DES RT
DINNER
SE
LUNCH BREAKFAST
POMEGRANATE COUSCOUS SALAD WITH CHIA PUDDING WITH POMEGRANATE
SPICED CAULIFLOWER AND YOGHURT AND TOASTED COCONUT
cals sat fat sugar serves cals sat fat sugar serves
825 8.3g 9.5g 1 156 4.6g 18.4g 1
Ingredients: 2. Pour over 250ml of boiling Ingredients: 3. Spread out the coconut
2 tbsp olive oil 80g water, season and leave to 30g chia seeds akes on a baking tray and
couscous Salt simmer for 6-8 minutes. 200ml coconut milk, toast in a preheated oven
cauliower, cut into large Drain and set aside. plus extra to serve at 160C for about two
orets 1 tsp ground cumin 3. Toss the cauliower with 5g coconut akes minutes, or until golden.
1 tsp ground coriander the remaining oil, the cumin 10ml maple syrup 4. Remove the chia and
Pinch of mint leaves and coriander. Transfer the pomegranate, seeded coconut milk mix from
pomegranate, seeded mix to a baking tray and roast the fridge (and add more
1 tbsp Greek yoghurt in a preheated oven at 200C Method: coconut milk for a creamier
2 tbsp dukkah for 8-10 minutes, until golden. 1. In a medium sized bowl, consistency, if you like).
4. Combine the couscous with whisk the chia seeds with Drizzle over the maple
Method: the cauliower and add the the coconut milk. syrup and scatter over
1. Heat 1 tbsp of the oil in a pan, mint and pomegranate seeds. 2. Place the chia and coconut the pomegranate seeds
add the couscous and toast it Drizzle with yoghurt and top milk mix in the fridge for 2 and coconut akes.
on a medium heat for 2 minutes. with the dukkah. Pukka. hours to allow it to set. Breakfast is served.
PPPICK UP A POMEGRANATE
Yes, we know those pips are a faff, but heres how to seed and why theyre so worth the effort
FOOD & FUNCTION; AMERICAN ASSOCIATION FOR CANCER RESEARCH. DUKKAH: A TRADITIONAL EGYPTIAN MIX
OF NUTS, SEEDS, HERBS AND SPICES BUY A 50G POT FROM WAITROSE (2.49) OR CREATE YOUR OWN BLEND
DESSERT DINNER
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: MICHAEL HART; GETTY IMAGES. *SOURCES: ATHEROSCLEROSIS;
APPLE AND PAN-SEARED SALMON WITH POMEGRANATE,
POMEGRANATE CRUMBLE FENNEL AND TAHINI DRESSING
cals sat fat sugar serves cals sat fat sugar serves
341 5.9g 15.8g 4 616 7.4g 12.2g 2
R O OF YO
-P U
Y
RS
PA RT
ELF
Virtuous at Christmas? Yeah, not gonna happen. Sorry about that. But follow our step-by-step
plan to protect your body before, during and after getting into the festive spirit
WORDS GEORGIE LANE-GODFREY ILLUSTR ATIONS BIGSHOT TOYWORKS AT BERNSTEIN & ANDRIULLI AGENCY
PARTY
PREP
Health and fitness hacks to
get you through the festive fun
1 SQUASH FLU
THREATS
Your new power
breakfast? Move over avo.
Your toast topping du jour is
2 WORKOUT
SMARTER
How to hold on to
your tness when youre
hitting the free bar more often
3 KEEP IT SUNNY
If you havent already
heeded the warnings and
started taking a vitamin D
supplement, then do it now.
butternut squash just steam than the gym? Scientists at Obviously you know its a bone
it and spread it on gut-friendly Canadas McMaster University strengthener so, er, less chance
sourdough. Thanks to its have the answer three of fracturing your face when you
ridiculously high levels of 20-second sprints provide the fall out of that club, but, bonus,
beta-carotene (which is then same improvement to your topped-up levels also reduce
converted into vitamin A in respiratory system as 50 minutes the risk of respiratory tract
the body) as well as vitamin C, of low-intensity exercise. Even infections. Get yours in
its one big immunity-boosting, with a warm-up and cool-down BetterYou Dlux 300 Vitamin D
liver-supporting, collagen thats a 10-minute sesh, tops. Oral Spray (7.99,
pumping powerhouse. Our tip? Do three sprint sessions a week hollandandbarrett.com). More
Top with nuts and seeds for the in December and youll be effective than pills, the spray gets
protein hit and a small drizzle ready to hit it hard again straight into the bloodstream.
of maple syrup. Just because. in the New Year. Capeesh?
9 STICK WITH
SALMON
Bad news: anxiety
peaks during the festive
6
season office stress, sleepless
GET BITTER nights, festive shopping, family
IMMUNITY pressure but dont let a low
Uh-oh: alcohol mood stop you mid-ow.
compromises your immune Salmon is the best source of
system within just 20 minutes omega-3 fatty acids which,
of your rst quaff. So start according to multiple studies,
pepping up your defences can help prevent you spiralling
now. US research has shown into a pit of despair. Protect
that the beta-glucans in red yourself with smoked salmon
reishi mushrooms are one breakfasts and sushi lunches
of the best immune boosters. then head straight for those
They taste bitter, so go for sh-topped blinis at your do.
a supplement such as Reishi
Mushoroom Vitamin D
STAY
(19.99 for 30 capsules,
hollandandbarrett.com). Magic.
STRONG
7 PARTY ON Family all-dayer or night
on the tiles heres the secret
VEGAN STYLE to staying the distance
To ensure youre
partying from now until
31 December, embrace a
nutritional yeast (try Marigold
10
Engevita Nutritional Yeast
Flakes, 2.84, goodnessdirect. PUT YOUR
co.uk). Its a great source of FEET FIRST
protein which will re up the You look hot, but
detox process and heavy on your killer heels are, well,
the vitamin B12, an important killer. Try taping your second
nutrient for beating fatigue. and third toes together.
Nutritional therapist and Seriously. Podiatrist Margaret
author of The De-Stress Effect Dabbs says the space between
Charlotte Watts suggests the third and fourth toes is
sprinkling the cheese variety prone to producing a Mortons
over your pasta or mixing with neuroma: extra-sensitive nerve
Glitter olive oil and tossing through endings. Taping these toes can
bawl veg before roasting. Delish. help to alleviate this pressure,
she says. More dancing for you.
4 CRANK IT UP
For the quickest way
to tone up, pimp your
burpees. Add a press-up and
tuck jump to the end of a
5 DURACELL
BUNNY IT ON
VENISON
Of course you know regular
protein should be your shorcut
8 TIME FOR TEA
Booze wreaks havoc on
your gut by increasing
intestinal permeability when
unwanted bacteria leak
11 BRING ON
BUBBLES
Tis the season,
right? Well, now we have a
normal burpee to ramp up the to those lean party-body goals. through the gut and enter the bona-de excuse to embrace
intensity, says Jess Schuring, But dont limit yourself to bloodstream. Your immune the zz. Its true, the bubbles
founder of London studio a festive helping of turkey. system tries to ght this, do get you drunk quicker
Heartcore. As well as burning Venison should be your meat triggering an inammatory because they increase alcohol
calories, these work biceps, of choice for the party season, response that can lead to absorption into the blood
triceps, pecs and deltoids. providing double the amount weight gain, says Lambert. stream. If you stick to them,
Strapless dress sorted. of natural iron than beef. Your saviour: dandelion youll end up drinking less,
According to Schuring and According to Swiss research, greens. The leaves keep the according to the University
scientists at Nottingham increasing your daily intake digestive tract moving, she of Manchester. And the recent
University they also of iron by 80mg can reduce says. Try a cuppa, steeping trend for low-sugar bubbly
encourage the faster release of tiredness by almost 50%. dried leaves for ve minutes. means fewer calories, too.
endorphins. The result? Youre Lights on to that. Dandelion Root Tea (3.60, Look for zero dosage, it
mentally and physically ready. tealyra.co.uk). means no sugar added
after fermentation Get in.
13 SWERVE
THE SALSA
Beware the double
dip. All that toing and froing
can turn salsa and hummus
into a hotbed of bacteria.
Studies show you can catch
some pretty grim diseases from
other peoples saliva, including
glandular fever, herpes and
even TB. So avoid double-
dipped dips like the plague.
Or risk catching one.
14 REACH FOR
THE OLIVES
Most party nibbles
are full of fat and processed
carbs. Not so the humble olive.
Packed with vitamin E and
phenolic compounds such as
oleuropein, theyre great for
helping the body tackle the
toxins you pump in at this time
of year. Better still, research
shows they contain oleocanthal,
which helps reduce
inammation. Gotta help
16 17
with the morning after, right?
PERFECT
YOUR PARTY POST-PARTY
BLOAT
15 CURB YOUR
APPETITE
How to keep those
party nibbles under control?
Moderate your mixers. A study
PERFUME
Want to impress your boss at
the office do? Wear a fragrance
with rosemary. A Northumbria
University study showed it
REPAIR
The partys over, and now you
need to undo all the damage
BEATER
Fancy a nightcap? Make yours
a cup of milky cocoa and youll
reap the benets. A study by
the University of Copenhagen
by the University of Sydney sharpens your mind ideal has shown that calcium helps
found that sweeteners like the when youre trying to impress your body metabolise fat more
ones in zzy drinks can increase your manager by reeling off efficiently by increasing the
your appetite. The sweet taste past achievements. Target rate at which it processes it as
tells your brain that you must pulse points where blood waste. And, major plus: cocoa
have received a food stuffed vessels are closest to the contains more antioxidants
with calories, but then none skin and emit the most heat, than red wine and green tea.
are actually registered, says says perfume expert Ruth Have it WH-style with cacao,
Charlotte Watts. Stick to water Mastenbroek. We can smell cinnamon and honey and youll
to keep your munching in check; that January pay rise from here. feel slimmer and more
or have your whisky on the virtuous by sunrise.
rocks (as long as its past 2pm).
20 POP THE
RIGHT
PILLS
Cant shift that splitting
headache? If you must reach
for the pills, make ibuprofen
23
your go-to. Aspirin can upset
your stomach, while research SWEAT
has shown that drinking IT OUT
hinders your livers capacity to Just dont go nuts.
break down paracetamol. Want Exercise can offset some of the
to speed up your recovery effects of alcohol, but go gently
before you get to work? on a hangover. High-intensity
Drinking grapefruit juice will exercise lowers immunity,
give ibuprofen a helping hand, which makes recovery slower.
advises nutritionist Hannah Jonathan Lomax recommends
Richards. It limits the activity 45 minutes of steady exercise
of the enzyme that breaks such as jogging or cycling,
down drugs. Happy days. where your heart rate doesnt
exceed 120bpm. For weights,
21
take your pulse for 15 seconds
BATTLE then multiply by four to work
BREAKOUTS out your heart rate.
Late night + all-day
24
eating + body weight in
bubbles + another late night = STAY
skin disaster. The party season IN BED
puts your body under a lot of Okay, you might
stress, says Richards. not be able to have a lie-in and
Hormones and digestion are swan into work at midday, but
linked so your skin is a mirror a solid amount of sleep will
of your gut. Zap spots by reduce your chances of
topping up on zinc, calcium, excessive grazing the next day,
potassium and magnesium that found a study in the Journal of
can help undo the damage*. Health Psychology. Your easiest
Try this skin-boosting snack: option is to ditch the morning
125g low-fat yoghurt, 1 tbsp run to catch extra zeds. Dont
almonds, 1 tsp seeds, banana. feel guilty though research
All clear. Just like your skin. has shown that just thinking
about exercise can increase
22
muscle strength. So picture
LIQUID yourself crossing that nish
Feeling LUNCH line. See? Stronger already.
fragile? Didnt get up in
25
time for breakfast? Soup for
BE OMMM
18 19
lunch is your saviour. A study
START THE REHYDRATE POINT
HEALTH PUBLICATIONS; INTERNATIONAL JOURNAL OF MOLECULAR SCIENCES; BRITISH JOURNAL
DAY RIGHT DESERT Society has shown that the salt Put that hangover
Dodge the morning STYLE in Yaka-mein soup (a kind of to bed with some restorative
after fry-up porridge is your Forget coconut water. With beef broth) replenishes yoga. Support your liver with
hangovers new enemy. Oats half the calories and sugar, potassium and sodium lost a simple childs pose sit back
have cysteine, an amino acid cactus water is what you really thanks to the diuretic effects of on your heels and then fold
that helps break down need to rehydrate when youre alcohol. Added bonus: the over to touch your head to the
acetaldehyde a toxin feeling, er, woolly headed. It extra salt will make you thirsty oor. Triyogas Bridget Woods
produced by metabolised contains powerful antioxidants so youll drink more uids and Kramer recommends putting
alcohol that damages the liver, such as taurine, which helps to rehydrate more quickly. Just a blanket or soft pillow over
says nutritionist Rob Hobson. reverse muscle tissue damage dont make it more booze your thighs to help compress
Mix in Manuka honey, which (read: hangover) and betalains, your abdominal muscles and
has antibacterial properties which are proven to help make improve circulation to the
OF CLINICAL PHARMACOLOGY
and top with slices of banana the skin glow. The result? No lymphatic system for ve to
to further support your liver. one will know any prosecco 10 minutes or 10 breaths.
even passed your lips. Your body will thank you
for it. Trust us.
Getting
Fayed up
Wellth of
knowledge
CAMILLA
FAYED
The owner of haute-vegan
restaurant Farmacy on DIY
beauty and head-clearing yoga
My fitness
I know some people get excited
about exercise, but Im not one
of them. I never even thought
about working out until I had my rst
child at 23; I wasnt ready for the physical
changes I suddenly had hips. Luckily,
Ive found a routine that works for my
body and mind: a run in Hyde Park most
mornings, then Pilates once a week and two
Kundalini yoga sessions. Yoga has made me
stand taller and I love the way it helps me
access my spiritual side. I prefer to wear
a 100% cotton tness kit but I cant
resist a statement piece from my friend
Age: 31
Stella McCartneys adidas line. If I dont Job: Restaurateur
fancy doing a class, Ill go for a walk; my Fitness MO:
favourite route is from my home in Notting Spiritual yoga
Hill to Camden when Im passing through Wind-down secret:
Little Venice, with its canal and bridges, it A switched-off phone
feels like Im transported out of the city.
My days now start with a shot of apple cider mother, Heini Wathn, taught me how to right now, not what has happened that
vinegar, hot water and lemon. Then Ill make my own skin tonics and perfumes; day, or might happen later. Weekends spent
make some raw porridge with almond milk, now when I do buy skincare, Ill look for breathing clean country air with my family
buckwheat and cinnamon, blended in my organic over fancy packaging. My favourite also help me balance the stresses of city
Vitamix. Im constantly inspired by the buy is RMS Beauty mineral powder it gives living. My favourite everyday remedy is
Egyptian food Ive grown up around but my skin a natural sheen and helps protect it Chi Nei Tsang, an ancient Asian stomach
I give it a lighter, plant-based twist. Dinner from dirt and pollution. I still create my own massage that soothes my digestion and
is family time, and Ill make a comforting products, though; mixing coconut oil with mind. Daily 6am meditations help, too.
bowl of soup to eat with my husband, lavender to make a moisturiser, or adding My fathers work ethic has denitely been
Mohamed Esreb, and our two children, organic coffee grounds to make an energising ingrained in me, but Ive learned that,
Luna, seven, and Numair, three. I dont have body scrub. Thats always been my playtime, by taking time to do these little things,
a sweet tooth so when I want a treat, Ill and now Luna loves making lotions and Im able to be more connected and
reach for a bag of good-quality salted crisps. potions with me, too. creative in everything I do.
BARBELL
Chalk your hands, don your weight belt and prepare to sculpt a toned physique with the core
of an ox. Alternatively, just the barbell will do vein-popping facial expressions optional
KNOW THIS 1. Start with a 5kg weight on each end of the bar, and build up 2. Perform each move
in a circuit, without resting in between 3. Do 5 rounds in total, with 60-90 seconds rest between each
PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. WITH THANKS TO JJ LOCATIONS. HAIR & MAKE-UP: CHARLOTTE GASKELL AT LHA REPRESENTS
1 2
MILITARY PRESS
SPLIT SQUAT Targets: Shoulders, core
S
Targets: Legs, glutes Do: One set of 13-15 reps
Do: One set of 13-15 reps
on each leg
till associating the barbell with 1980s Russian (a) Standing with your feet
weightlifters? Well dont. Its one of the most shoulder-width apart and
powerful and versatile tools for creating (a) Holding the bar in an knees slightly bent, hold the
a lean, feminine physique. The barbell lends overhand grip, use your shoulders bar in a wide, overhand grip
itself to big, compound exercises, which to raise it over your head and in front of your collarbone.
produce a higher metabolic effect than moves that target position it on your shoulders, This is your starting position.
a single muscle group, explains Sarah Lindsay, former keeping your elbows under the (b) From here, thrust the bar
Olympic gure skater and founder of boutique London bar. Then take a stride forward above your head, straightening
personal training studio Roar Fitness. So, along with with the right leg. No wobbling. your arms and keeping your
sculpting individual muscles while you train, youll burn fat (b) Lower into a 90 lunge, core engaged to prevent leaning
faster, too. This whole-body toner will give you the honed keeping your knee over back. Return the bar to the start
thighs, sculpted shoulders, out-and-proud abs and rm, your toes, for 4 counts. Push position for 4 slow counts.
round bottom of the girls-who-lift brigade. Sold? Lets go. back from the right foot to
the start and repeat. Now
switch sides.
RAISE
THE BAR
Get your own
Womens Health
BodyWorks barbell set.
Just 39.99
at argos.co.uk
4
FRONTAL RAISE
Targets: Shoulders
Do: 13-15 reps
5
WEIGHTED SIT-UP
Targets: Shoulders, core
Do: One set of 13-15 reps. Start
with an empty bar and build up
3
FRONT SQUAT
elbows to the sides at a 90 angle,
lift the bar so its above your
chest. Using your core, slowly sit
up, pushing the bar up until youre
sitting and holding it above your
Targets: Legs, glutes, head with arms extended.
back, core (b) Return to the start position,
Do: 13-15 reps rolling down one vertebrae at
a time as slowly as possible.
As your spine returns to the
(a) Standing with feet hip-width oor, draw your elbows back
apart and toes facing forward, and return the barbell so
bend your elbows and raise the its positioned over your
bar towards your collarbone (as chest. Heave ho!
before). With elbows tucked in
and back straight, lower your bum
as far as you can for 4 seconds.
(b) Keeping your chest lifted
and ensuring that your toes are
in line with your knees, use your
glutes to return to the starting
position, increasing your speed
so it only takes 1 or 2 counts.
Check out how strong you
look in the mirror, then repeat.
I DONT CARDIO
LIKE FREE
TONE-UP
CARDIO
1. RETHINK CARDIO
Ditching the cardio
VICTORIA STEPHEN, could in fact up your
29, SENIOR PROJECT calorie burn, says the
MANAGER, HEIGHT: 6ft Journal of Strength
Ive always found it and Conditioning
difficult to stick to a Research. Going for a
regime because I get so run before you tackle
bored with cardio. So all weights could actually
my trainer asked me to do reduce their effect.
was 12,000 steps a day and People who ran for
the rest of the work was 45 minutes before
done on a Reformer Pilates weights did up to 18%
bed. It was exhausting but fewer reps than those
in a way I enjoyed it. Of who skipped cardio.
course, it meant I had to be
smart with my nutrition to
ensure I was still burning
fat but a high-protein,
high-fat, low-carb diet by BEFORE
Krystina Reimer, PT at Weight: 86.9kg 2. DONT
Lomax, took care of that. Dress size: 14 OVER-FUEL
Body fat: 28.5%
Three nutritious meals
Waist: 88cm
THE PLAN a day should give you
Five Reformer Pilates enough energy. HIIT
AFTER
sessions with PT Dmitri requires carbs to refuel
Weight: 80.8 kg
Tkatchev, 12-15,000 Dress size: 12 burned glycogen
steps a day and fasted Body fat: 19.2% stores, but after Pilates
morning workouts. Waist: 78 cm the body simply needs
nutritional support to
help muscles recover,
SCULPT VICTORIAS BUM
says nutritionist
4
Rhiannon Lambert.
1 2 3 *SOURCE: JOURNAL OF STRENGTH AND CONDITIONING RESEARCH; M CMASTER UNIVERSITY, CANADA;
AMERICAN COUNCIL ON EXERCISE. EPOCH FITNESS (EPOCHFITNESS.CO.UK)
I CANT BE YOUR
AFFORD OWN PT
A PT
1. TAKE IT SLOW
If you love a HIIT
FRANKIE HILL, 24, class, youll get best
PICTURE ASSISTANT results and avoid
HEIGHT: 5ft 7in injury if you let
My salary doesnt your muscles fully
stretch to private recover between
sessions with a personal workouts with a
trainer, but I wanted stretch session. Yoga
the results they can tones without putting
provide, so I replicated the body under too
the intensity of a one-to- much stress, says
one appointment with Emily Cole, PT at
gym classes that I knew Virgin Active.
would push me every
time. I reduced my carb
portions and focused
on protein and healthy
fats. Ive gained strength
and am the leanest Ive BEFORE 2. INJURY-PROOF
been in years. Weight: 78.8kg YOUR BODY
Dress size: 12
If youre going it
Body fat: 32.7%
THE PLAN Waist: 82cm alone without a PT,
Six circuit or bootcamp dont shy away from
style classes at Virgin asking the class
AFTER
Active (Apex Sprint, Apex instructor to check
Weight: 71.4kg
Strength, Grid Lean, Grid Dress size: 10 your form. Stop
Fit, Grid Strong) and Body fat: 22% a motion if it doesnt
1 stretch session per week. Waist: 75.5cm feel right, and watch
out as you start to
tire this is when
CARVE FRANKIES CORE bad form is likely to
creep in, says Cole.
1 2 3 4
3. KNOW HOW TO
WALKING PLANK BICYCLE CRUNCH RUSSIAN TWIST PLANK JUMP SELF-MOTIVATE
Do: 3 sets of 30 seconds Do: 3 sets of 30 seconds Do: 3 sets of 30 seconds Do: 3 sets of 30 seconds With no one there to
(a) Begin in plank with (a) With both legs in (a) Sitting on the oor, (a) Begin in plank position crack the whip, youll
your hands on the oor, table-top position, cup bend your knees and lift with your hands on the need super willpower.
arms straight, wrists under your hands behind your your feet. Keeping feet and oor, arms straight, wrists Thinking about your
*SOURCE: JOURNAL OF CONSUMER RESEARCH
your shoulders and your head and lift your shoulders knees together, lean back, underneath your shoulders workouts in advance
body straight. off the oor. Keep your ensuring your shoulders and shoulders in line with makes you exercise
(b) Keeping the rest elbows out wide. remain back and down, your hips and ankles. more than if you
of your body still, lower (b) Bring your right knee and your chest is lifted (b) Jump your feet out hit the gym on the
yourself down onto your towards your body as towards the ceiling. away from each other spur of the moment*.
forearms and then push the left leg extends out (b) Holding a medicine ball, so theyre slightly wider And vary your classes
back up onto your straight. Twist your upper twist to tap it on the oor than hip-distance apart. to keep things fresh.
hands. Alternate which body so your left shoulder to the left of your body Jump them back together So mix it up.
arm you lead with. meets your right knee. and then to your right. again and repeat.
I STILL FOCUS ON
WANT TO BALANCE
PARTY
1. EAT SAVVY 2:1
Going out for dinner?
LAUREN CLARK, 24, Choose lean protein
EDITORIAL ASSISTANT and vegetables for
HEIGHT: 5ft 4in breakfast and lunch,
I love going out, so such as an omelette
I really wanted to know with spinach then
if I could tone up without a turkey salad, to even
foregoing the booze or out any high carbs
the bread basket. What and fat at dinner, says
did I learn? When youre Krystina Reimer.
exercising hard, your Have a protein shake
diet changes organically. mid-afternoon so
Ive not given up my youre not ravenous
indulgences totally, but when you order.
to build lean muscle (I
gained 5kg of it) I had to
fuel myself with healthy
protein and preferably
not be hungover. BEFORE
Weight: 69kg 2. DO METABOLIC
THE PLAN Dress size: 10 CONDITIONING
Three 60-minute weights Body fat: 31% Known as metcon,
Waist: 76.2cm
sessions (with high-intensity this interval workout
metabolic conditioning focuses on intense
AFTER
circuits), with PT Ashleigh exercises with weights,
Weight: 69kg
Lawrence, plus two Dress size: 10 plus 30-second rests,
classes (HIIT, spin or Body fat: 25% which maximises fat
yoga) each week. Waist: 72.39cm burn. Itll re up your
metabolism so youll
continue burning
GET LAURENS LEAN LEGS
calories after your
4
session, says
1 2 3 Lawrence.
*SOURCE: NORTHERN KENTUCKY UNIVERSITY; HUMBOLDT UNIVERSITY. GYMBOX (GYMBOX.COM)
I WANT TO GET
TRAIN LESS TONED
FAST
OFTEN
1. MAKE MACROS
EASY
CAMILLA WOOD, 26, Tracking your protein,
ACCOUNT MANAGER carbs and fats gets
HEIGHT: 5ft 6in results. Sadly, few of
Ive always been t and us have the time to
healthy I run and do become slaves to
HIIT and spinning ve every gram, so make
days a week but what educated estimates.
I was doing wasnt giving Instead of using
me the denition I wanted, scales, use the weight
so I wanted to change on an items packaging
things up for better to get a rough idea,
results. With heavy says Krystina Reimer.
weights and strict macro
counting, I nally have
the abs and arms I have
been after.
3
pushing you through.
1 2 4
VITA LIBERATA SPRAY TAN FROM BENEFIT COSMETICS CARNABY STREET BOUTIQUE.
*SOURCE: UNIVERSITY OF TEXAS. ULTIMATE PERFORMANCE (UPFITNESS.CO.UK)
3. PLAN YOUR
SINGLE-ARM LYING DUMBBELL SEATED BICEP CURL SEATED DUMBBELL PROTEIN
DUMBBELL ROW TRICEP EXTENSION Do: 3 sets of 12 reps SHOULDER PRESS Only the rst 30g of
Do: 3 sets of 10 reps on Do: 3 sets of 12 reps (a) Sit on a bench with Do: 3 sets of 10 reps protein in a meal is used
each side (a) Lie back on a bench a dumbbell in each hand (a) Sitting with back to produce muscle*,
(a) Rest your left knee and with a dumbbell in each (try 6kg) and arms down straight, hold a dumbbell so eat a little at every
left hand on a bench with hand (try 6kg). Lift your by your sides. in each hand with arms one. Need a quick way
your right foot to the side arms straight above you. (b) Lift the dumbbells out and elbows at 90. to up your intake?
and your right hand holding Engaging your triceps, towards your chest with (b) Extend your arms Protein powders
a dumbbell (try 15kg). lower the weights down palms facing your body and drive the dumbbells are great for topping
(b) Draw the dumbbell together above your head. and bending at the elbow. towards the ceiling until up a medium chicken
up, pause for a second as (b) Pause at the bottom Squeeze for a couple of they meet at the top. After breast is equivalent to
it reaches your chest. Then before lifting the weights seconds at the top before a couple of seconds, slowly one and half scoops,
slowly lower it back down back, following the same controlling the weights lower them back down says Reimer.
to the start position. path, to start position. back down again. to the starting position.
54 | W O M E N S H E A LT H | December 2016 |
CHEMICAL INFLUENCE
TESTOSTERONE OESTROGEN
CHEMICAL CLASS
A Remember
when we all
went BPA-free? That
system out of whack,
with weight gain as
a noted side effect.
BPA in plastic
products, show
hormonal effects
was because studies Well, now it looks similar to those
found that bisphenol like the alternatives caused by BPA,
A (used in plastics) may not be any according to a recent
was an endocrine better. The chemicals study in Fertility and
disrupter, mimicking bisphenol F and S Sterility. Bottom
CREDITS HERE PLEASE
Q Are there any other hormones I should know about? will get you ghting t again
in just six weeks. Usually
into weights? Switch to a
*SOURCE: JOURNAL OF ATHLETIC TRAINING
A Hundreds of hormones
are thought to affect
body weight in a minor
Low levels have been linked
to obesity in adults, and it
may be key earlier in life as
produced the most,
suggesting spexin may
play a role in whether or
few sessions to work muscles
as hard as you can at that
moment, without over-taxing
way, but scientists have well. Teens who produced not you become overweight. them. More into cardio? Cut
recently been zeroing in on the least were over five Research is ongoing; so down to 25% of the workout
spexin as perhaps a bigger times more likely to be expect to hear a lot more length you were doing
player than they realised. obese than those who about spexin soon. before. Then build back up
by ve minutes per session.
The 600
calorie cut
CHICKEN
All the nger-licking avours you love,
nutritionists and co-author
of The Detox Kitchen Bible
(robhobson.co.uk)
SEEING RED
The purple hue of the
cabbage is thanks to
but with none of the greasy-hands issues anthocyanins, which,
studies show, reduce your
LOVE ME cancer risk, ght fat and
TENDER boost heart health*. The
In the original recipe, best bit? Red cabbage
the chicken is soaked Original contains 36 different
in a sugary brine, chicken anthocyanins*. So
but, by using a more disease-ghting
Key ingredients:
succulent breast, pigments for you.
Deep-fried chicken
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS. FOOD STYLING: MARI WILLIAMS. *SOURCES: UNIVERSITY OF CALIFORNIA, IRVINE; CHUBU UNIVERSITY, JAPAN; AMERICAN HEALTH ASSOCIATION;
Then
Id never eaten well. Though my
parents would feed me healthy
dinners, I would secretly binge
How
I joined Slimming World, which
helped me cut out all fast food
and rened sugars. I started
eating melon with yoghurt
for breakfast, chicken with
vegetables for lunch and an
omelette for dinner. Id snack on
fruit for a sweet x without the
empty calories. By May, Id shed
three stone. Then I started using
the cross trainer and treadmill
for 40-minute stretches at the
gym. I knew I was making visible
progress, but I lacked tone, so
I started HIIT and weights with
a PT twice a week along with
two solo jogs or cycles and
WEIGHT lost a further three stone.
TO GO
Now
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: NEALE HAYNES. HAIR AND MAKE-UP: CHARLOTTE GASKELL AND
I refuel with
an omelette. my anc John also helps
hes really supportive. Now Ive
Fit kit reached my goal, I can afford
Victoria Sport to relax my diet a little on our
for its fun prints, recent anniversary, I indulged in
and Nike for its cheesecake and ice cream but
top-quality trainers. Ill always go back to looking
after myself. Shedding six stone
Killer move has given me a new lease of life
Battle ropes. Its the and I want to make the most of
most fun you can it. First stop: my wedding next
have doing cardio. July. With my new gure, dress
shopping with my mum will
be so much more fun.
SHOULD YOU BE
MORE MINDLESS?
If youve downloaded every meditation app going but still
struggle to be mindful, there could be an easier way
WORDS VICTORIA WOODHALL
ILLUSTR ATIONS OLIVER BURSTON
I
100 to go
am watching what
may well be the
internets most
boring video. And
given that the realm of
internet videos includes other
peoples proposals (no one
else cares) and the inside of a
dishwasher, thats a big claim.
A blonde woman in well-
applied make-up and black-
rimmed glasses is tapping her
fingers on a table. Hang on,
now shes scratching them
over a towel before folding
it. In a moment, shell start
passing tiny balls of beeswax
from one hand to the other
so they sound like dry rice
being tipped into a saucepan.
Throughout it all, she gives
a whispered commentary of
what shes doing though, and get lost down the mental rabbit hole,
for the uninitiated, the says Dr Danny Penman, mindfulness
question of why shes doing expert, neuroscientist and author of
it remains a mystery. new book The Art of Breathing. And the
blatant and dening inanity of these new
mindless techniques (therell be more it as a head orgasm or braingasm.
on those later) isnt so different from And who wouldnt want one of those?
more traditional meditative therapies, In an attempt to chase the tingle, I have
argues Cornelius OShaughnessy, mind watched everything from someone making
Thankfully, I already know why: this is and meditation expert at bodhimaya.com. (then eating) courgetti, to demonstrating
an ASMR (autonomous sensory meridian Take all those personalised mantras in their new oil burner (lots of nger tapping
response) video part of a bona-de transcendental meditation, he says: Theyre opportunities), yet it eludes me. One theory
YouTube subculture, in which millions just two made-up sounds chanted over and is that it only affects a personality type known
of people (some ASMR videos have had over to give the mind something to focus as the HSP (highly sensitive person), thought
up to 18 million views) tune in to watch on other than your thoughts essentially, to be 20% of the population. Edinburgh
the seemingly pointless and banal as a sort theyre meaningless, he says. psychotherapist Michelle Woodall, who
of meditation. There are a host of ASMR specialises in the HSP, says they are probably
artists whispering presenters who crinkle IN RESPONSE more likely to experience ASMR because of
paper, pop bubblewrap or, say, ick the There is a bit more to ASMR than just their nely tuned sensitive systems subtle
pages of a book into sensitive binaural relaxation though. The response itself arousal has a more powerful effect.
microphones so that when you listen is a phenomenon that has piqued the Google ASMR and the results pages are
through headphones, it is as though they interest of the scientic community. full of testimonies of how it helps with
are next to you. Its all slow movements It refers to the tingling sensation that insomnia, migraine, bromyalgia,
and crisp sounds with no other point many people feel when watching these depression and anxiety which scientists
than to help you de-stress and disengage. videos. Until 2010, when the phrase are only just starting to test. Researchers at
Mindless, it seems, is the new mindful. ASMR was coined, people referred to the University of Swansea published a study
Its certainly similar to mindfulness in March, which looked at 475 people who
in that it helps you disconnect with your claimed to be sensitive to ASMR. They
rational, cognitive thought so you dont found that 80% of participants believed
constantly build more and more thoughts ASMR boosted their mood and, of
4 ASMR STARS
AND THEIR
WEIRDEST
VIDEOS
Dr Penman. In any natural environment,
when it goes silent, theres danger and your
evolutionary ght or ight response can
kick in. A lot of meditation actually involves
focusing on the sounds around you but its
about learning how to not engage with them.
And despite being without the tingles,
its easy to let the hushed words and sounds
oat over me. I nd it slightly more difficult
1
to disengage from the fact that the woman
in the video has chosen to fold leopard print GENTLE WHISPERING
towels (why not just a nice uffy one from GENTLEMENS SUIT FITTING SESSION
The White Company?), but when I switch Rubbing a blazer, ngering a mens
from watching to listening I soon drift fashion magazine, chalking some
off to sleep. Potentially out of sheer fabric; its all here and its all for
boredom? Its hard to say. stress relief. Apparently.
SOFT SHUFFLE
Following ASMR, the next mindless
therapy I try involves more words: Prune
monkey Pacic Ocean wrestling. Im
trying to fall asleep listening to a string of
random phrases read out at eight-second
2
intervals on mySleepButton, an app
developed by Canadian cognitive scientist COSMIC TINGLES
Dr Luc Beaudoin. Picturing the random words CRANIAL NERVE EXAM
(but not relating them to each other) will, the DOCTOR ROLE PLAY
app claims, shuffle my thoughts to sleep. Just like your own doctor. If your doctor
Imagining diverse, random things (serial whispers, cant actually hear you
diverse imagining, dubbed cognitive shuffle and is, lets face it, pretty sinister.
for the iTunes generation) affects the brain
in two ways. First, says Dr Beaudoin, its
productively distracting.
It interferes with the
respondents who kind of thinking that keeps
suffered chronic pain,
42% reported an I DRIFT OFF you awake, he says. So
while you are thinking
3
improvement.
All the participants
TO SLEEP. about these images, you
wont be thinking about ACCIDENTALLY GRACEFUL
had experienced the
tingling sensation, but
POTENTIALLY your mortgage or whatever
concerns you might have.
VIRTUAL HAIRCUT ROLE PLAY
Role play? No, not Fifty Shades, but
even if youre not the OUT OF Second, it triggers a virtual trip to the hairdresser, all in
tingly type, ASMR could
still offer you something.
SHEER incoherent mentation, the
thinking that your brain
the pursuit of binaural benets. Sure.
Creepy or
calming?
experiences with prunes or monkeys, although cortex, where sense making and decision
I did have difficulty picturing an atom. It may making take place. By writing it down, you
be nonsensical, but it is undeniably effective. are allowing your emotional centres and
With my usual spinning, pre-sleep thoughts higher cortical areas to work
kept at bay, I fall easily into a sound sleep. safely releasing things that in tandem, processing and
could fester and implode. storing whats relevant and
A GOOD DUMP Writing down your
DUMPING clearing out whats not.
My nal dose of mindlessness is a morning feelings is such a common So whats the result of my
affair and, this time, the words are my own.
I am scribbling them down on paper: after
notion, its almost clichd.
Yet theres science to
IS LIKE week of living mindlessly?
Well, what each of these
15 minutes, Ive written mostly fragments of support it. One study A MENTAL techniques has in common
to-do lists, snatches of conversation and song
lyrics anything that comes to mind, whether
found that people who
wrote expressively about BOWEL is that you cant really fail.
There is no end game.
or not theres any sense or reason to it. This is
brain dumping the mental equivalent of
traumatic, stressful or
emotional events for 15
MOVEMENT Thats also true with
mindfulness, points out
PHOTOGRAPHY: GETTY IMAGES. THE ART OF BREATHING (7.99, HARLEQUIN)
a good bowel movement; do it rst thing in to 20 minutes had better Dr Penman. But your own
the morning to let go of old crap. Devised by physical and psychological self-judgement, when your
life coach Michelle Roques ONeil (and outcomes compared with those who wrote mind starts spinning with thoughts, gets in
inspired by an exercise in Julia Camerons about neutral topics. Another study even the way. The outcome of being mindless is
seminal self-help book The Artists Way), brain found that it helped wounds heal faster. very similar to being mindful to realise you
dumping is a way of offloading the things Even if youre not dealing with deeply are not your thoughts; to stop yourself being
clogging up your overloaded mind. Three traumatic events, neuroscientist and consumed by them. Really its just a different
pages, suggests Roques ONeil, without taking performance coach Magdalena Bak-Maier way to get there. So now I am going back to
your pen off the paper. Dont read it back (maketimecount.com) points out how YouTube. To watch a nine-minute video of
because it probably wont make a lot of sense. chronicling the everyday and inane can have brightly coloured plastic balls bouncing
The process is whats important. Its a way of a direct effect on your neural pathways. When down an escalator. Havent seen it yet?
your emotional centres, such as the amygdala, Youll be mesmerised.
are activated say if a friend offends you and
you cant let it go it puts the brakes on the
higher cortical areas, such as the pre-frontal
FESTIVE
STRESS
and how to
SURVIVE IT
Tis the season to be jolly, so why does it end up
being so damn stressful? Reclaim your Christmas
with our guide to managing the mayhem
WORDS CORINNE REDFERN ILLUSTR ATIONS STEPHEN COLLINS
you can come up with savvy responses HOW TO HANDLE IT: Known by social settled down with anyone yet, but its hard
in advance, so youre not caught off guard. scientists as rst movers, these individuals to meet new people when I work such long
But, with families becoming increasingly are trying to quickly assert their power over hours. Did I mention I was promoted twice
complex (in the UK, 11% of coupled families the conversation and its hard to win last year? One theory of CBT is that if you say
include one step-parent*), Stokoe reckons against them. Youre immediately in something positive about yourself out loud,
that sometimes the only way to keep the a position where you need to defend yourself youre more likely to believe it, too.
THE
RE AL
DEA L
Your wardrobe needs stamina
over the party season, so instead
of splurging on this seasons
hero fashion pieces, invest in
sporty doppelgngers theyll
up your game on the dance oor
HAIR & MAKE-UP: GIGI HAMMOND. JACKET, 139.95, ADIDAS BY
THE SWAP
THE JOGGING
BOTTOMS
Prepare yourself for
news: tracksuit bottoms
as legitimate fashion
statement. These days,
though, theyre less
hanging around the market
on a Saturday and more
high-end Sporty Spice.
Wear this eece-lined Stella
McCartney pair with heels
and a metallic jacket
to nail the trend.
THE TREND
THE SILK
BOMBER
45, Dorothy Perkins
THE SWAP
THE SPORTS
JACKET
What do we miss about the
90s? Choosing between
Dewberry, Exclamation
and Tribe. Oh, and bomber
jackets. The latest silk
incarnation is a winner, but
opt for this sporty version
and youll get more bang
for your buck. The neoprene
fabric traps in body heat and
wicks away sweat. Sorted.
THE SWAP
THE LEGGINGS
Goodbye skinnies, hello
colour-block jeans. Your
new go-to denim heroes
pack a vibrant punch.
Our alternative leggings
offer all the slimline
style but bonus have
compression technology to
hold in any less-than-rm
bits. The four-way-stretch,
quick-drying fabric
comes in handy for pulling
next-level moves, too.
THE TREND
THE FASHION
TRAINERS
130, Carvela
Kurt Geiger
THE SWAP
THE RUNNING
TRAINERS
Hitting the dance oor but
dont fancy heels? Totally
ne to wear trainers. On
the proviso they make
a statement. Metallics
hit the athleisure sweet
spot perfectly and negate
the need for added bling
elsewhere. Hands-free
bag non-negotiable for
complete freedom.
THE TREND
THE TURTLENECK
425, JW Anderson
at Net-a-Porter
THE SWAP
THE ZIP-UP
FLEECE
Ignore your initial
Anchorman and not in
a good way reaction. The
turtleneck is the stylish way
to ditch the scarf and keep
your neck warm on a chilly
night out. Our colour-block
zip-up ticks all the same
style boxes plus its eece
lining keeps you warm. Oh,
and the thumb holes give
you a better grip on that
cocktail. Yes, we tested it.
Raise
your game
Meet the new tech that
makes t bodies better
W
hen youre at the top
of your tness game,
hitting a plateau isnt
an option. Just ask Molly
Teshuva, founder of Progress Pure:
a 12-week online body-sculpting
method. Inspiring over 100,000
Instagram followers is all in a days
work but what about Mollys own
gains? I used to want to get t, but
only when I created quantiable goals
did I nd the determination to achieve
them, she says. Her everyday ally:
TomToms Spark 3. I do 15-minute
bursts of HIIT and use it to measure my
heart rate, so I know that Im pushing
myself, Molly explains. TomTom Sports
game-changing tech enables her to
train braver, too. Ive always found
distance running challenging partly
because Ive not been condent enough
FOR M FOLLOWS
to set a route and get going. But the
GPS route exploration helps me get
excited about exploring new areas,
says Molly. Ready, set, goals.
FUNCTION
Three things you can do with your own on-arm PT
S
cent. Its personal.
What makes you snort
for more could leave
someone else retching.
Theres nothing worse than
being on the receiving end of
a scented gift so saccharine it
makes your teeth itch, or so
lavender-heavy it whiffs of old
ladies and incontinence pads.
In fact, its pretty easy to hit
the wrong note. Selecting
a fragrance for someone can
be challenging, says leading
perfumer Frdric Malle.
Its an intimate gift.
Yet, 20% of fragrance sales
are made in the 10 days before
Christmas*. Think its just
forgetful husbands and errant
sons? Wrong. A report* found
that one in four women will
give perfume this season.
Hoping to get it right? Our
crack team of perfumers
and psychologists find your
trickiest nearest and dearest
CREDITS HERE PLEASE
do you like? Jan sparkling top note a perfect match for including Grasse and
Fockenbrock, of mandarin thats rich amber, jasmine Damask roses and
Makes perfumer at Drom as brisk as a walk and an unexpected peony spiked with
scents Fragrances, tells you in the woods twist of pepper pink peppercorn
what to scan for.
1 2 3
TIME IT RIGHT RISE N SHINE PLEASE YOURSELF
Hold off until the Shop in the morning Buying for yourself?
third week of for fragrance, says Write the names of
December to Harrods perfumer fragrances on a
pounce retailers Roja Dove. By the blotter, then spritz
traditionally offer the afternoon there will them until saturated,
biggest discounts be so much alcohol but dont sniff, says
then, says in the air from Dove. Dont let them
moneysavingexpert. enthusiastic spritzers touch, then eliminate
coms deals hunter you wont be able to them one by one until
Jordon Cox. smell a thing. you nd your fave.
YOUR SISTER
OR MUM
THE CLUE
FRAGRANCES SHE
ALREADY LOVES
Many of our scent perceptions are
hereditary so a common gene
pool is, at least in theory, a leg up, Ask our expert
says Dr McGann. By how much?
Youre more likely to agree with
family members on the intensity of The expert: Bobbi Brown
particular scents, agrees Dr Herz. Who: Make-up
Also helpful are all the shared artist, founder
memories holidays, your and CCO of
grandmas cooking etc. What we Bobbi Brown
come to know as a fragrance we Cosmetics
like or dislike is all based on
personal experience, adds Dr Herz. Q Whats the
Dont be shy use every bit of quickest way to look
information to your advantage. better in seles?
Two ways
to wear
WH Tests
FACIAL
CLEANSING
BRUSHES
Weve heard the buzz about grime-busting gadgets,
so we decided to nd out if they really are more
effective than good old-fashioned elbow grease
PHOTOGRAPHY: LUKE J ALBERT. *CITY BLOCK BRUSH HEAD, 17; SONIC SYSTEM BRUSH, 79
about my night-time They say: The anti-ageing Value for money
cleansing routine action of its two heads offers an
Who: Amelia as I should be. Of exfoliating cleanse and a massage They say: As well as being the
Jean Jones
Youll know her as course, I cover while you moisturise improving worlds rst three-in-one epilating,
WHs Health and the essentials but, facial microcirculation, hydration cleansing and exfoliating brush, it
Beauty Editor to be honest, speed levels and the appearance of lines. has a gentle brush for parched skin
is my main priority. Amelia says: It claims to work and a make-up sponge for when
Really, who wants in one minute, but I needed four you want to cover it all up.
to be fannying around at the bathroom 30-second stints (cheek, cheek, Amelia says: There are few
sink when they could be scrolling through forehead, chin) to feel properly times Im bamboozled by
Instagram between the sheets? So you cleansed. As for the massaging a beauty gadget. But after
see why Im a fan of the electronic brush. attachment, while it seemed to rereading the instructions several
Sonic technology (read: tiny vibrations) make my moisturiser sink in faster, (dozen) times, I got to work
and oscillation make this wave of cleansing Im not sure the vibration was removing, cleansing, buffing
gadgets more than a fad, and they claim rapid or intense enough to boost and beautifying. Its like a spa
to be up to six times more effective than blood ow. Still quite nice though. package for the cost of a single
your hands. Sounds good to me. Confused treatment. Bells and whistles
about which gizmo to go for? Read on. and then some.
WANTING
HARVEY MARCUS
IAN HARRISON
womenshealthmag.co.uk
|
December 2016
|
W O M E N S H E A LT H
LAURA
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94
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womenshealthmag.co.uk
LAURA WEARS: JACKET, 55, RIVER ISLAND. TOP, 50, VARLEY. BIKINI BOTTOMS (PART OF A SET), 93, MELISSA ODABASH, RINGS, AS BEFORE
LAURA
WHITMORE
STATE OF MIND
Its not just the dancing. She gets a similar high from
running, too. She only started two years ago Its good
for clearing your head. I nd if Im stressed about
something, I just go for a run. Until last year shed never was prompted after Laura was seen cosying up to
run before, but slowly built up to 5k, then 10k, then 20k Leonardo DiCaprio at a BAFTAs after-party. Another
and kept on going, until she completed the Hackney tabloid scriptwriter at work? My job, she claries, is to
half marathon in just over two hours. She was hooked. interview musicians and actors. Of course theres going
Her new-found love of the open road coincided with to be pictures of me with them and some are my friends.
her decision to quit MTV. (Shed been at the channel for But its like having work colleagues.
more than seven years.) Mentally, running is good for
me. Whenever I go away Ill throw a pair of trainers in REAL LIFE
my bag. And while semi-regular Jane Fonda-style dance Laura shares her at with her dog Mick and a 24-year-
classes at east London studio Frame (see our workouts old photographer housemate You can tell his shelf
overleaf) take care of the tness levels, she swears in the fridge by the pizzas She, meanwhile, mainly
by Bikram yoga for relieving anxiety and promoting sticks to sh salmon or mackerel and abstains from
overall wellbeing. She goes to a north London studio red meat. I havent eaten it since I was 15, and Ive
near her home most mornings. Im there at 6.30am always been a weirdo about vegetables. Even when
and Im addicted. I started I was younger, I used to love
four years ago and, honestly, snacking on raw veg and would
if I dont go I feel terrible. go round munching broccoli.
Her mum, she reveals,
sometimes worries about her IF IM She is tter now than she was
in her mid-twenties. I think, she
hectic schedule. She cant
understand why anyone would STRESSED continues, Im more comfortable
in my body than I was back then.
attend a class at that hour of
the day But I love getting ABOUT Maybe its an age thing. You know
what parts you like or you dont
up early, she laughs.
I feel like Ive got one over
SOMETHING like you know what suits you and
you just dont care as much.
on the rest of the world.
Given this is the woman we
I GO FOR A RUN There are things its clear
she does care about, though.
associate with red carpets and For starters, her professionalism:
festival VIP areas, is this all a it being undermined or
bit holistic hedonist? Hard at the weekends, healthy overshadowed by the untrue and the inconsequential.
during the week? Not so. I think people think Im an And also something that we seem to come back to a few
MTV party girl, says Laura of a label that, despite her times: making the most of opportunities, grabbing life
good spirit, obviously rankles. Its funny because I dont before it can pass. Fuck it, she says when asked about
drink an awful lot and Ive never touched a drug in my her attitude to fresh challenges. Just give it a go! Its
whole life, nothing. Never smoked weed, anything. I like how Strictly happened and its how she explains a
a glass of wine but maybe because Im Irish and Im return to her rst love, acting, which she studied at
quite bubbly, people think Im drunk when I havent the Leinster School of Music & Drama in Dublin.
touched a drop. In January, no doubt to the surprise of many, she can
Her professional image means a lot her, and theres be seen appearing opposite Shane Richie in the stage
an obvious belief that the two-dimensional portrait adaptation of Peter Jamess best-selling thriller Not Dead
sometimes painted in the papers is neither fair nor Enough. At her audition, the shows producer Josh
accurate Ive been in this industry eight years and Andrews initially recoiled at the idea of casting a TV
I wouldnt still be working if I drank excessively. And presenter in the role: He told me afterwards that he
I havent gone out with all these people Ive interviewed thought I was probably going to be shit, remembers
either. In March this year, she broke up with her Laura. I actually quite liked that because it meant I had
boyfriend of eight months, Rory Williams, singer with to prove myself to him. She falls silent. You know, she
the indie band Sunset Sons. The tabloids said the split says, Im not competitive with others but I am with
myself. This is for sure: there is steel beneath that smile.
I could have done MTV forever and been happy, she
concludes. But like I always say, Ive got one life.
Lunge and squat Press-up and Low plank hip twist High-knee sprint Sexy back
For: bum, quads frog squat For: core, shoulders For: heart rate For: back, posture
Standing with legs For: arms, core, From a low plank, Run vigorously on Lying on your front,
apart, lunge your bum, hips imagine drawing the spot, bringing make a W shape
right leg back. Next, From a high plank, your navel away your knees up as with your arms.
do the other leg. do a press-up, from the oor and high as possible. Lift your chest
Then jump into a exhaling as you push squeeze your Keep going. Now and legs into the
squat. Drive through up. Jump your feet glutes and twist imagine the DJ air. Perform three
the heels into outside your hands, your hips 90 then has just dropped pulses before
a stand to nish. keeping your bum turn slowly to the Sisqo. Flo Rida. Or lowering your body
Tough, right? low and heels down. other side. Craig. Lose the plot. down again.
womenshealthmag.co.uk
|
December 2016
|
LAURA
W O M E N S H E A LT H
|
WHITMORE
97
Who says the festive season has to signal
the death knell for your diet? Chef and paleo
guru Rosa Rigby gives you the ultimate
hunter-gatherer Christmas plan
INGREDIENTS
1 whole duck 1 orange, zested
and thickly sliced Chinese
ve spice and coarse sea salt,
to season
METHOD
1. Put the duck in a large roasting
pan and sprinkle with orange zest
and generous amounts of Chinese
ve spice and sea salt. Massage
into the skin, then lay the orange
slices underneath the duck.
2. Roast uncovered in a preheated
oven at 200C for 20 minutes,
then turn the heat down to
180C and cook for a further
40 minutes. Remove and
baste with the duck fat that
has been released in the pan.
3. Make the cabbage salad by
combining all the ingredients,
except the balsamic vinegar
and oil, in a bowl. Drizzle with
balsamic and oil as desired.
Season with salt and black
pepper to taste and serve
with the roast duck.
STRAWBERRY AND
GOOSEBERRY TRIFLE
I wrote this recipe when I was
working at Pure Taste, the UKs
rst paleo restaurant. The best bit
about the trie is you can adjust
or change the fruit used to make
all manner of different types
of layered dessert.
INGREDIENTS
5 tbsp coconut oil 75g coconut
cream 3 eggs 100g palm
sugar tsp pure vanilla
extract 2 tbsp coconut our
1 tbsp tapioca our 1 tsp
baking powder 1 or 2
handfuls of blackberries
For the gooseberry preserve: METHOD 4. Add the coconut cream and 6. Finally, make the custard: in
Makes one 227g jar 1. Make the gooseberry preserve: vanilla, and whisk lightly. Sift in the a bowl, beat the honey, vanilla
250g fresh of frozen heat all the ingredients in a pan on coconut our, tapioca our, baking and egg yolks. Warm the coconut
gooseberries A squeeze a medium heat for 20 minutes, powder and coconut oil; fold. Do cream in a pan then slowly add
of fresh lemon juice 50g stirring occasionally you dont not over mix. Transfer to a greased this to the yolk mixture while
sugar-free strawberry preserve want it to get too thick. When and lined cake tin and bake in a whisking constantly. Pour it all
(I use St Dalfour) honey its at setting point, transfer to preheated oven at 150C for 1520 back into the pan and whisk over
(or your choice of paleo a sterilised glass jar. Screw on the minutes, until a skewer comes out a low heat to thicken. Transfer the
sweetener), to taste lid and turn upside down the clean. Store the cake for up to ve lling to a clean bowl. Lay a piece
pressure created while cooling will days in an airtight container. of clinglm over the surface to
For the strawberry jelly: seal the jar. Store in the fridge. 5. Make the strawberry jelly: soak stop a skin forming and put in the
2 leaves grass-fed gelatine 2. Melt the coconut oil in a pan on the gelatine leaves in water. Blitz fridge for at least three hours.
200g strawberries 100g a low heat then set aside to cool to the fresh strawberries and jam in 7. When ready to serve, layer the
sugar-free strawberry preserve room temperature. In a separate a processor until smooth. Warm trie into glasses or bowls: start
(again, St Dalfour for me) pan, repeat with the coconut cream. the strawberry mixture in a pan with a slice of cake, then a layer
PHOTOGRAPHS: MOWIE KAY
3. In an electric mixer, or using over a medium heat then squeeze of strawberry jelly. Cover with
For the custard: a handheld whisk, cream the eggs the gelatine of any excess liquid clinglm and refrigerate for a few
30g honey tsp vanilla and palm sugar together. The and add. Whisk. Remove the pan hours to set. Next, add a layer of
bean paste (or seeds from mixture will double in size and from the heat and leave to cool, gooseberry preserve, blackberries
1 vanilla pod) 2 egg yolks become creamy and lighter whisking every so often so the and custard. Return to the fridge
150g coconut cream in colour than when you started. gelatine is evenly distributed. for 20 minutes before serving.
MY TRAINING
ESSENTIAL
Hire a babysitter I used to
Leap
train in the mornings, but
now I carve out workout
time for myself after my
little boy is in bed
of faith
Nike master trainer, CrossFit
champ and multitasking
mum-of-one Joslyn Thompson
Rule shares her training secrets
I
dont always wake up wanting to train,
but I see every session as a small step
that will contribute to my bigger goal.
Im 38 now, and I will never give
myself an age limit on what I can achieve.
Competing in my sport, CrossFit, requires
me to have maximum respect for my body.
PANCAKE
For me, thats getting the sleep I need for SNACK
recovery, and fuelling my workouts with
proper nutrition. Eating enough protein is 1 egg 1 tbsp almond
important so is balancing that out with butter 1 banana
the right amounts of fats and carbs. People 1 tbsp Arla Protein
want there to be some magic secret to cottage cheese
achieving optimal health and tness, but 1 tsp coconut oil
I tell my clients what I tell myself: eating or butter
sensibly might seem boring, but youll Combine the ingredients
get incredible results that last. together with a fork to
form a paste. Heat the
frying pan on a medium
setting and add coconut
oil/butter. Spoon out
a tbsp of pancake recipe
mes to
u e stio n : when it co m or
q le
Awkward , is your job the prob e in
re ss u c o p
work st lly y ou ? How yo onment
is it actu a g env ir
h -p re ss ure workin nd happiness
a hig your healt
ha
tested
can affect w long you live. We ful
ho ss
and even t rates of ve succe stunt
the h e a r r to
f ro m ju nior docto ts for
women nd out their secr nd e
pilot to h stressful jobs a
it
dealing w an learn from them
c
what you
LACK OF
CONTROL
Having no autonomy at
work causes stress. Time to
get the ball back in your court
HAZEL ROBINSON, 32,
IS A TEACHER AND HOUSE
LEADER OF 11 TO 16-YEAR-OLDS
AT BROOKFIELD COMMUNITY
SCHOOL IN HAMPSHIRE
with any students who might as I know it wouldnt have (imagining what may go wrong goals, says Professor Stephen
require a telling off. happened if Id been there. and subconsciously causing Palmer, director of the
1PM I dont officially have 6:30PM I leave work and drive herself stress). Her comment coaching psychology unit at
a lunch break; with my role, to my evening CrossFit session. about what really stresses her City, University of London. This
I need to be available to the I train ve times a week. out the uncertainty over the could be exercise, meditation
students over the lunch hour. When Im there, I dont think curriculum is something or reading anything you
Today was quiet, but some about work at all. I like that Ive found true of a lot of actively want to be doing (not
days its non-stop and Ill be I determine the outcome how teachers. The boundaries are just passively watching TV). Be
shoving food down my neck much I get out of it depends constantly moving and they as selsh as you like about it.
in the last few minutes. on how much I put in. dont feel in control.
EMOTIONAL
DEPLETION
If your job is as emotionally
draining as Sannas, heres
how to get on an even keel
spent one-on-one with patients. But I dont feel stressed at this which is certainly the case high-carb foods can
Making decisions for people point. As a doctor, you gradually with Sanna, says Professor destabilise your mood, says
isnt as scary as youd think; learn not to take work home Cooper. Sannas heart rate is nutritionist Rhiannon Lambert.
obviously were trained, but with you. There are emotionally consistently higher through the Some days, it can feel
there are also protocols. You draining days of course, and afternoon when shes dealing impossible to factor in healthy
have a Plan A, a Plan B and earlier in my career I may have directly with patients, which food, but a quick-mix protein
a Plan C. Im like that in every cried on the journey home a few could suggest those more shake and a few nuts will
part of my life Im never really times. But that happens less emotionally taxing exchanges boost your energy, brain
late for anything because Ill now. The hospital staff room are harder on her than the more function and mood in a more
account for anything that could can be an incredibly supportive rational decisions she makes measured way than junk food.
delay me. Im very rational, and cathartic place where you from behind a computer.
PRESSURE
TO PERFORM
Boardroom or cockpit, were
all in tricky scenarios at
times. Beat them like this
AUDE LEMORDANT, 33, IS
AN AIRLINE PILOT FOR AIR
FRANCE AND THE REIGNING
WORLD AEROBATICS CHAMPION
AND OFFICIAL BREITLING PILOT
deemed unsafe you dont do it. pressure you dont make it which, for pilots, go hand in self-esteem, stimulate
Today its safe to y. through training if you cant. hand. All pilots are tested on testosterone and reduce
12:30PM Time for lunch. I eat 5:30PM I push the aircraft back their ability to cope under cortisol*. Stand in front of a
a light meal at least two hours into the hangar and make the pressure and shes practised mirror, feet wide, shoulders
before I y, usually something post-ight checks. I dont sleep intensely for events like this. back and hands on hips, and
like a small sandwich or salad. well that night I never tend to Besides, display pilots like Aude, make like Wonder Woman.
1:30PM I prepare the aircraft when Im away from home. For in particular, are doing their Breathe deeply. (Do it in the
and do safety checks. me, travelling for work and in dream job stress doesnt affect loo rather than during
2PM Next, I do my pre-ight different time zones is whats you in the same way when you the introductions.)
stretches. I always warm up my stressful. The ying itself is not. love whats actually causing it.
womenshealthmag.co.uk
WORKED
UP
THE NEED TO
BE PERFECT
Ever feel youre just not good
enough? Heres how to ignore
that voice of self doubt
CHALLENGE ALL-OR-
NOTHING THINKING
Perfectionists tend to think in
black and white if they fail
at one thing, they think
theyre a failure as a person,
explains Professor Palmer.
You need to get rid of that.
Practise with mantras like
I am not a failure if I fail
at this one task and Not
everyone has to like me;
no one is liked by everyone.
Heart rate
11AM After discussions with HR train and make it back just in hassle. But its compounded by great way to break this habit
and my manager, I decide it is time to collect the dog. the fact that she takes it so as it forces you out of your
better that the member of staff 8PM I am exhausted, but I can personally. Id say shes somewhat own head. Apps can help with
leaves today I feel that its still feel my heart thundering; of a perfectionist, and her this (try Headspace, Calm, or
obvious she doesnt want to be Between catching up on the perceived failure as a team Buddhify). Body-scanning
here and I believe thats toxic work Id planned to do today Im leader hits her hard. She seems exercises help too. Notice
for the team environment. Im worrying that Im not doing a unwilling or unable to ask other how your feet feel touching
upset. I have quite a no-nonsense good enough job. Although it people for help and tries to cope the oor, says Professor
attitude at work but I care wasnt a typical day, managing by herself. Her heart rate is still Peters. It becomes easier to
deeply that my team are staff is denitely what stresses high in the evening when she get out of your own head.
happy and enjoy their jobs. me out most and its never- should be calming down.
POOR
SLEEP
A long work day can lead to
difficulty sleeping. Try
these stress-busting tips
UNIVERSITY OF EDINBURGH **APPALACHIAN STATE UNIVERSITY. HAIR & MAKE-UP: MARGOT HOLDER AT LHA PRESENTS
Peak Zone 24 minutes Cardio Zone 6 minutes Fat burn Zone 215 minutes
PHOTOGRAPHY: ALAMY; GETTY IMAGES. *SOURCES: ANNUAL REVIEW OF PSYCHOLOGY; HARVARD BUSINESS SCHOOL;
here as Im practising some really swap your usual moisturiser
intense new Kundalini moves for BetterYou Magnesium
that involve holding positions 8:30PM Friends come over HOW STRESSED IS GABRIELLE? Body Lotion instead (9.99,
like planks for a long time. for dinner. Ive spent the Id say her stress is working out hollandandbarrett.com).
11AM Its my rst client of the evening sorting things out for her, says Professor Cooper.
day. I love teaching. Its not and running up and down You think of a yoga teacher and
physically demanding for me four ights of stairs from my you picture someone relaxed.
because Im mainly adjusting at, unpacking the car after But, actually, Gabrielle is
clients in their poses. On the an event the day before. self-employed, so she has to
whole, I consider myself a pretty 12AM I can have difficulty generate her own income.
GIVE UP EVENING TRAINING
chilled out person. Things have winding down. I know I dont Shes the face of her business so Sorry, post-work gym bunnies,
been more stressful recently function well when I dont get she always has to be on that a study** found that morning
because Ive been without an enough sleep. My boyfriend is can be quite stressful in itself. workouts lower blood
assistant. I want to teach and a chef and he gets home late. Although she may be better pressure by 10% for the rest of
focus on the creative side of When you dont sleep well, you equipped to deal with stress the day and can lead to a 25%
the business thats what actually become fearful of being than most of us and Id say drop by bedtime. Youll also
fulls me but, without woken up and then not being that shows in her generally get a longer and better nights
help, Ive been executing able to get back to sleep. Im low heartbeat and occasional kip than if you hit the gym
every detail of every event. working on my sleeping issues responsive spikes shes later in the day. If you do work
5PM My second client of the at the moment. Im seeing an not immune to it and suffers out in the evening, just make
day. Im totally focused when acupuncturist and Ive tried the same difficulty achieving sure its not the last thing you
Im with clients; Im not to draw strict lines between a work/life balance as a lot do before bed.
thinking about anything else. work time and home life. of other people.
FOR THE
CURIOUS RUNNER FOR KINGS AND
TomTom Runner 3 QUEENS OF
No time to plan THE GREEN
a route? Every time TomTom Golfer 2
you hit the road, the Knowledge is key for
GPS traces your path golng success. This
so you can always one ags any trouble
nd your way back. spots on the course
and lets you analyse
your performance
Gift
post-round.
gains
FOR THE
of
SKI BUFF
TomTom Adventurer
Measuring speed,
elevation, ascent and
descent, this gadget
enables boarders to
check their metrics
However you train, TomTom Sports from the chair lift after
FOR THE game-changing tech can help you and an exhilarating run.
TRY-IT-ALL FITSTER
TomTom Spark 3
your loved ones get tter, faster
Mixing things up
neednt slow progress.
A
This one measures your s the season of sloth rolls around, it pays to think
success in any workout about what lies in store for your body following the
and stores your 500 festive foodie frenzy. For most of us, that means turning
favourite workout tunes. our tness up a notch. But as the ways we work out
vary, how we track our progress also needs to be
tailored, so were focusing on the information we need to raise our
game. But dont sweat the detail; TomTom Sports latest generation
of on-wrist tness coaches has you covered. From instant analysis
of your lean muscle mass to all your go-faster workout jams available
at a tap of your wrist this is tness upgraded. Its not only gym
bunnies who stand to reap big wins: new tech helps trail runners
nd their way; shows snowboarders just how gnarly their exhilarating
descent was and gives data-hungry golfers an edge on the
competition. The only question is, which one do you choose?
FOR THOSE ON A
HOT BODY MISSION
TomTom Touch
Tap the Touch and youll
discover your body
fat percentage and
lean muscle mass. The
perfect motivation
when things get tough.
A
moving stretch is a non-negotiable
feature of every post-workout cool
down for personal trainer and Fit
Brit Collective founder Brit Williams.
She attests to feeling stronger and more
mobile as a result of combining her signature
high-intensity training style with regular
dynamic stretching.
But for a little extra help tackling muscle
aches after her stretches, Brit turns to Tiger
Balm to complement her cool down.
The warming sensation of Tiger Balm
creates such a strong sense of wellbeing, she
says. Plus the menthol smell is so stimulating
it helps to revive me post-workout.
Tiger Balms unique formula is proven to
increase blood ow to the muscles and helps
to soothe aches and pains. Used after active
stretching, it provides a relaxing end to your
workout if youre feeling stiff and sore.
Brits go-to area is her lower back: As most
of us spend a lot of time sitting, the lumbar
spine can get compressed and uncomfortable,
eventually reducing our range of motion. Thats
why I spend a lot of time focusing on back
bends and spinal rotation.
After stretching, if I still have muscle aches
and pains, Ill add a balm such as Tiger Balm
to further ease tightness around the area.
PROMOTION
BREATHE EASY
Every 20 minutes, take just 30
seconds to stop what youre doing,
look away from your current task
and take three slow deep breaths.
This helps to lower the stress
hormone cortisol, gives your eyes a
break to prevent excess screen time
and increases physical and postural
awareness. All in less time than it
took to read this paragraph.
BEAUTY
AWARDS
2016
WORDS: AMELIA JEAN JONES. PHOTOGRAPHY: SHUTTERSTOCK
JO FAIRLEY AMELIA
Leading beauty JEAN JONES
writer and Health and
co-author of Beauty Editor at
Ultimate Natural Womens Health
Beauty Bible and self-confessed
fragrance-phile
DR TERRY
LOONG SAM
London-based BRYANT
cosmetic doctor International
specialising in make-up artist
hormone and whos worked
acne treatments with brands
such as Burberry
AZZI and legendary
GLASSER photographer
Award-winning Mario Testino
master perfumer
who has created
F R A G R
fragrances for Bella
Freud and Agent
Provocateur and,
this year, launched
her own line, The
Perfumers Story A bouquet of the best new scents for your body and home
BEST PRESTIGE
F R AG R A N C E
Creed Aventus For Her
210
A nely tuned
composition of bramble
apple and bergamot on
top, exotic orals in the
middle and an unusual
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sexy, yet clean just
like the bottle. AG
BEST DESIGNER
F R AG R A N C E
Alexander McQueen
McQueen Parfum
285
This is a total
power scent. Jasmine,
tuberose and a touch of
pepper make it feminine
with a sexy punch. KM
O U T S TA N D I N G
I N N OVAT I O N :
F R AG R A N C E
Byredo Mojave Ghost
Hair Perfume 40
An interesting woody
composition with
surprising notes of fruit
and warming amber and
musk. Spritz this, swish
your hair and everyone
will want to nuzzle. AG
BEST HOME
F R AG R A N C E
Lolas Apothecary
Sweet Lullaby
Naturally Fragrant
Candle 34
A N C E S
Something that is 100%
natural yet luxurious is
hard to come by and
the simple blend of light
and dark orals in this
candle is punchy without
overpowering
a room. AG
H A I R
The mane ingredients for healthy-looking locks
B E S T FA K E B E S T FAC E B E S T B O DY O U T S TA N D I N G
TA N N E R SUNSCREEN SUNSCREEN I N N OVAT I O N : S U N
Clarins Self-Tanning Exuviance Sheer Daily Alpha-H Protection Dior Capture Totale
Milky Lotion 20 Protector 34 Plus Hand Cream Dreamskin Perfect
Tans for days and With UVB, UVA and SPF 50+ 35 Skin Cushion SPF 50
hydrates for 24 hours oxidative-damage The skin on your hands PA +++ 55.80
to prevent patchiness, protection, this both sees so much sun that it Its smart ingredients
as skin-loving protein protects and doubles needs quality products are able to mimic the
laggrin helps protect as a blendable skin to stay looking young. natural pigment of the
the skins barrier function tint. Polyhydroxy acids Quick-absorbing, this skin, while antioxidants
and keep it functioning improve moisture levels cream protects against and a high SPF act
healthily. GD and enhance skins UVB, UVA and oxidative on signs of ageing
capacity to repair and damage and disappears underneath. AJJ
maintain moisture. GD like magic. GD
O U T S TA N D I N G
I N N OVAT I O N : H A I R
TRESemm
Beauty-Full Volume
Pre-Wash
Conditioner 4.99
With volumising bres,
use before shampooing to
cleanse the hair, protect
lengths against breakage
and maximise body. JS
M A K E - U P
The nishing touches that top the beauty leaderboard
OUTSTANDING
INNOVATOR OF
THE YEAR
B O D Y
Give your blemishes a body blow with these oils, scrubs and gadgets
I N N OVAT I V E
R E TA I L E R
Harvey Nichols
Beauty Lounge
A concierge sees to your
every beauty need from
8am to 10pm. Blow-dry and
vitamin boost? Yes! AJJ
I N N OVAT I V E
BRAND
Anann Super
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Founder Urs Pohlman
has created products to
work on a sensory and
cellular level. AJJ
BEST HAIR
N A T U R A L
S A LO N
Taylor Taylor at Liberty
Unisex, luxe and with a
team of award-winning
These products go back to basics with unrivalled effectiveness stylists who know how to
wow with your hair. AJJ
B E S T B E AU T Y BEST FREE B E S T N AT U R A L / O U T S TA N D I N G
FROM WITHIN FROM ORGANIC I N N OVAT I O N :
Esthechoc Cambridge Skincere Night Cream Oway Fabulous N AT U R A L
Beauty Chocolate 24.99 Body Oil 38 ORGANIC/FREE
42.50 Moisturising aloe vera With organic and FROM
Chocolate thats good and plumping mimosa biodynamic ingredients, Melvita Nectar Suprme
for you? Powerful provide effective this vitamin-rich oil is La Crme 49
antioxidants including skincare benets, but good for you and the Infused with nectar from the B E S T I N -S TO R E
anti-ageing astaxanthin because it contains no planet. Inca Inchi oil from red hot poker or kniphoa T R E AT M E N T
and epicatechins improve dairy, wheat, soya or a Peruvian plant repairs plant, this is bursting with 111Cryo at
dermis circulation and nuts, its safe if you have and replenishes the skin. revitalising sugars and Harvey Nichols
turn your daily treat into an allergy. JF Oh, and it smells and minerals for a natural Cryotherapy that boosts
a skincare ritual. GP feels heavenly too. GP retinoid effect. JF collagen, circulation
and mood. Denitely
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I LOST 3KG
Thats certainly the advice of with amazing, activated the immune
molecular biologist Nikolai life-affirming system, bolstering it by
Shevchuk, who proposes taking results. giving it a little training
a three-minute cold shower, after IN A MONTH exercise. (Hypothermia,
a ve-minute warm one, once or FREEZE SWAPPING Dr Harper points out,
twice daily for several weeks as a FOR LIFE is a different thing
treatment for depression. When
your sympathetic nervous system
And hers is
not the only
THE GYM entirely: this weakens
your immune system.
[that ght-or-ight response again] is testimony youll FOR THE SEA But its not really
activated, beta-endorphin is released, hear from cold possible for an adult
which we know has a mood-elevating water converts. in British waters to
effect, explains Shevchuk. It is the Ask any outdoor swimming zealot become hypothermic in less than
process associated with runners how the freezing water has half an hour, he explains.)
high and why researchers believe changed their lives and youll hear Sudden exposure to cold also
exercise can help alleviate symptoms a range of claims. Allow me: I too increases antioxidant levels in the
noticed my moods improve and
stabilise. As someone who
struggles with anxiety and periodic
depression, to me, sea swimming
FREEZING TIME
The hottest (sorry) face and body treatments that use cold technology to blast fat and keep you glowing GARVAN INSTITUTE OF MEDICAL RESEARCH, SYDNEY; THROMBOSIS RESEARCH INSTITUTE
PHOTOGRAPHY: GETTY IMAGES. *SOURCES: RUTGERS UNIVERSITY, NEW YORK;
Zeltiq CoolSculpting Hansderma SkinCool 111Cryo at Harvey Anne Semonin Eye Express
at Cosmetic Skin Clinic, Ice Roller, 28, Nichols, 95, 111cryo.com Radiance Ice Cubes, 43,
from 800, skincooliceroller.com You wont believe how annesemonin.com
cosmeticskinclinic.com Ice cubes: Kate Mosss good it feels to dance in Get the reviving benets of
This non-surgical treatment skin-recovery secret. Stash a futuristic cold-air-shower cryotherapy at home with
freezes fat cells, so they this facial roller in your pod for three minutes at these botanically enriched
crystallise and are naturally freezer instead, then trace it -80C. Regulars insist they cooling cubes, which swiftly
eliminated from the body across your face for a more emerge euphoric, smooth wipe out signs of fatigue
over ensuing weeks. sophisticated approach. skinned and rejuvenated. and give you a glow.
How to
NAIL
CHRISTMAS
What to buy what to wear what to cook? Prepare
to win with the WH guide to the festive season
PHOTOGR APHY LUKE J ALBERT, SHUTTERSTOCK
CHRISTMAS
DINNER
Dont let the big day run away with you its time to take control
in the kitchen. Youll be all set for a feast to remember
P
ulling off everyones
favourite meal of
the year isnt a walk 1.45PM
in the park. Thats Put your potatoes in the
why its best to call in the oven to roast. Make the
experts weve roped in top 12.45PM stock for your gravy.
chef and author of Seasons Get your sauce on
Eatings Gizzi Erskine, for her cranberry, bread, whatever
professional pointers. Tear oats your boat. You can
out this page, stick it to your reheat these just before
fridge and cook up this feast. youre ready to eat.
Dinner will be served at 3pm.
ORDER OF 12 NOON
SERVICE Lay the table. Have a glass of
something alcoholic and fan 2PM
Love a timetable? Good, because your face with an oven glove. Remove the turkey from the
its the only way to avoid a oven and leave to rest on
Christmas Day calamity a plate covered in foil. Slap
away greedy hands.
9AM 3PM
Remove turkey from the Laden the table with
fridge (and its brine). Let it 11AM your toils. Let someone
come to room temperature. Prep your carrots and parsnips carve the turkey and get
in the tin. The same goes for ready to gloat. And drink.
your sprouts if you plan to go
2.15PM
PHOTOGRAPHY: ALAMY; GETTY IMAGES; SHUTTERSTOCK; STEVE HIETT/TRUNK ARCHIVE
all out with bacon bits.
Cook your sprouts. Turn the
potatoes over and put back
in the oven. Put the carrots
and parsnips in to roast.
10AM 10.45AM
Preheat the oven as per Trim sprouts and cross them 2.45PM
the instructions for the bird on the bottom. Peel, chop 2.30PM Put plates in the oven to
(half an hour should do it) and parboil your potatoes. All about the pigs in warm if you have space.
and prep according to your Steam-dry as much as blankets? Get them in Finish the gravy. Cook red
recipe, stuffing it if you wish. possible for perfect roasties. the oven now. cabbage and reheat sauces.
STUFFING: BIRD
OR BALLS?
Its all about the bird for
me: stuffing directly into
the turkey cavity means
that when the turkey
cooks and rests, the
juices ooze into the
stuffing, which really
benets from this extra
moisture and avour. Its
your rst time? Never
fear. Tip the bird so the
cavity is facing upwards
and open. Take stfuls of
the stuffing and push it
into the cavity. Fill the
bird up, then round the
Game stuffing off at the end,
old bird making sure you dont
overstuff it because the
bird will push a little
stuffing out as it cooks.
Your goal is to achieve the and bay leaf. Cover with fresh SHOULD I SOAK
consistency of single cream, stock or cold water and simmer
says Gizzi. And it goes without for 1 hour. Strain and set aside.
THE BIRD?
saying you risk losing all your 2. Pour out any juices from the First things rst, lets use
hard-earned chef points if its roasting tray while your turkey the correct terminology.
not brought to the table is resting. To make sure no Brining or reverse
steaming more than a Bikram meaty goodness escapes, stir osmosis if you want to
yoga class in July. the our into the roasting tray be technical is putting
(with any leftover onions you the bird in cold water
Ingredients cooked alongside the bird) and with added salt in a
Neck and gizzard from your place over a highish heat. Cook container. Left to soak
birds giblets 1 onion, sliced the our for 1 minute, scraping anywhere from 30
HOW TO 1 carrot, sliced 1 bay leaf away at the meaty sediment at minutes to a few days,
brining draws out excess
MAKE
1.2 litres (2 pints) fresh chicken the bottom of the pan.
stock or cold water 2 tbsp 3. Pour in the white wine, let it water and compacts the
plain our 1 large (Ill let you bubble away until the pan starts meat to the bone,
GR ANDMA- be the judge of that) glass of to hiss again, then pour over the leaving a rm, juicy,
white wine sea salt akes and strained stock, whisking as you easy-to-carve bird thats
APPROVED freshly ground black pepper go. This is make-or-break time infused with all the
for avoiding the dreaded avours youve brined
GRAVY
Method lumps whisk until your arm it in. Try it its a
1. Dismiss inevitable ashbacks goes numb (no pain, no gravy). revelation. I use a big
of dissecting animals in GCSE Let the gravy bubble away industrial pot, but its
biology and get your hands on gently until it reduces and is perfectly acceptable to
the neck and gizzard from your rich and full of avour. Season use a clean bin or large
Lumpy or smooth? Gizzis fool-proof gravy turkey giblets place them in a to taste and serve piping hot. plastic storage box.
small pan with the onion, carrot Theyre going to love it.
CHRISTMAS WARDROBE
CHRISTMAS EVE
Kit yourself out with these and youll be ready
to take on local gastro-pub festivities with your
mates before the family duties in the morning
Platform, 29.99, Stradivarius Comer than heels. Trousers, 345, Sibling x Brora PJ comfort with high-end style. Clutch, 18, Miss Selfridge For eyeing up the
cute barman. Earrings, 25, Hobbs Embrace your inner Pat Butcher. Rollneck, 205, Tory Burch at Net-a-Porter Cashmere jumper and log re? Sounds good to us.
CHRISTMAS DAY
You cant very well have a solo sofa-and-duvet
day. Get cosy in these theyre the next best thing.
And your nan wont tell you off for being a slob
Cashmere jumpsuit, 345, Harrods The two in one. Necklace, 19.50, Marks & Spencer Detracts from those bags under your eyes. Cashmere socks, 35,
The White Company TLC for your feet. Slippers, 22.50, White Stuff You just have to have them. Jumper, 178, All Saints A jumper nan would be proud of.
Going out, staying in, entertaining or sofa surng... you need the right attire for whatever Yuletide
throws at you. Take a peek at our Christmas wardrobe matrix and youll be well dressed till New Year
BOXING DAY
You want to stay in bed but you have to
brave a car journey for lunch with the in-laws.
These are the perfect compromise
Knit, 89, Hobbs Show off your fork-lifting biceps. Slippers, 39.99, Zara Backless for easy removal so you dont mess up Auntie Judiths new carpet. Necklace,
30, John Lewis More bling for your buck. Bag, 19.99, Pull & Bear Stash the choccies you nicked from the tree. Pyjamas, 175, Whistles x Yolke PJs for daytime
BONUS DAY
The perfect get-up for those strange days in
between Christmas and New Year. Wear only in
emergencies when someone suggests a winter walk
Jogging bottoms, 115, Zoe Karrsen Easing you back in to proper trousers. Hand-warmers, 60, Cocoa Cashmere Perfect for walks (and Instagramming).
Hat, 12, Oasis Bring back the pom-pom. Boots, 195, Russell & Bromley Made for walking. Jumper, 99.50, Boden Nail that walk in style.
COMMITTED GYM
COMMUTER BUNNY
If the commute accounts for half their The person whos Instagrammed their pre-
step count, kit them out with one of these work barre class before youve even got out
gadgets. Delayed trains just got bearable of bed? Yep, theres something here for them
THE FIT
Leggings, 75,
Vie Active at
hipandhealthy.com
LIST
Helmet, 85,
Thousand at cyclechic.co.uk
Apple watch
Nike+, 369,
apple.com/uk
Water bottle,
42, Swell at
amara.com
Weve hand-picked the best Mirror USB charger,
29.95, Hyper Pearl
presents this Christmas, at johnlewis.com
whichever tness tribe your Gloves, 35,
recipient belongs to. Revel liveclothing.
com
in the gift-giving glory
Hat, 45,
whistles.com
Portable Bluetooth
speaker, 17.56,
Amazon Basics
amazon.co.uk Bath oil, 48,
Pineapple Olverum at The
cocktail shaker, Conran Shop,
34, oliverbonas. conranshop.co.uk
com
The Wholefood Pantry
by Amber Rose, 19.99, Ayurvedic skincare,
kylebooks.co.uk from 69,
Scout bag, 310, samayaayurveda.com
michaelkors.co.uk
STYLE EDIT
LOOK AFTER
YOURSELF
THIS MONTH
STERIPOD CLIP ON TOOTHBRUSH THE PERFECT GIFT FOR YOUR MAN HUNGER FREE DIETING
PROTECTOR 2UNDR Athletic Performance Underwear, with With the GoFigure range of healthy meal
Freshens and protects. Ideal for home, travel the anti-chafe #JoeyPouch to hold, uplift and replacement shakes and bars, with added
and the gym. Available at Boots and Superdrug enhance your mans most valuable assets. patented Slimbiome. At Whole Foods Market
& Asda. www.steripod.co.uk #Getyourpodon RRP: From 19.99 www.2undr.eu and online at www.gogurediet.com
DECEMBER 2016
Rodale International
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
Michele Mausser
Coordinator Shoi Greaves
Transformation secret? Be Nutritious breakfast? Oats soaked Workout fuel? A black Americano Womens Health is published in the UK by Hearst-Rodale
Limited, a joint venture by Hearst Magazines UK, a wholly
consistent. Its no use smashing it in coconut milk with protein powder before a beef protein shake after. owned subsidiary of The Hearst Corporation, and Rodale
International, a division of Rodale Inc. Womens Health is
at the gym one week and skipping and chia seeds, topped with berries. Weekly regime? Five resistance a trademark of, and is used under licence from, Rodale
Inc. Hearst Rodale Ltd, 72 Broadwick Street, London W1F
the next because youre burnt out. Go-to workout? When Im back training sessions one day for legs, 9EP. Company number: 00519122. Editorial team tel: 020
7339 4466. Womens Health (ISSN 2049-2243). Copyright
Move youll never give up? home in Zimbabwe, Ill go for an two for chest, and two for shoulders 2016. All rights reserved. Womens Health is printed
and bound by Southernprint Ltd. 17-21 Factory Road,
Squats. You work your hamstrings, early morning run if its cool, then and arms plus a strongman session Upton Ind. Estate, Poole, Dorset BH16 5SN. Distribution
by Comag. Published 10 times a year. Conditions apply.
quads, calves, glutes and core TRX suspension training I always at Ultimate Performance (think Womens Health does not consider unsolicited material
for publication and will not return it if submitted.
all in one movement. carry the rope with me. seriously tough strength training). Hearst Magazines Environmental Statement All paper
used to make this magazine is from sustainable sources
in Scandinavia and we encourage our suppliers to join
an accredited green scheme. Magazines are now fully
recyclable. By recycling, you can reduce waste and add
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
INTERVIEWS: LAUREN CLARK
Maggie Baska, Lucy Bowen, Lian Brooks, Eva Pineda, Andrew Saxton
Gillette Venus
gillettevenus.co.uk P
Goldwell Kerasilk Panasonic at boots.com
goldwell.co.uk Pavlok pavlok.com
Peak Performance
H peakperformance.com
Harrods Plein Sud at Yoox
harrods.com PrettyLittleThing
Hobbs hobbs.com prettylittlething.co.uk
Public Desire publicdesire.com
Pull & Bear pullandbear.com
J PR Cosmetics
purcosmetics.com
John Frieda johnfrieda.co.uk
JW Anderson
j-w-anderson.com R
K REN renskincare.com
Rimmel London
Kent kentbrushes.com rimmellondon.com
Kristina Fidelskaya River Island riverisland.com
kristinafidelskaya.com Russell & Bromley
russellandbromley.co.uk
L
S
LOreal at boots.com
Liberty Sanctuary at boots.com
libertylondon.com Skincere skincere.co.uk
Lisa Franklin Smashbox smashbox.co.uk
lisafranklin.london Starskin starskinbeauty.com
LNDR lndr.uk Stradivarius stradivarius.com
V
Melvita uk.melvita.com
A C E Miss Selfridge
missselfridge.com Victoria Sport
Adanola adanola.com Chanel chanel.com Elemis elemis.com
Murad murad.com victoriassecret.com
adidas adidas.co.uk Clarins clarins.co.uk Elizabeth Arden
Alpha-H alpha-h.com Clarisonic clarisonic.co.uk elizabetharden.co.uk
N
Anann ananne.co.uk Clinique clinique.co.uk
Cocoa Cashmere
Esin Akan esinakan.com
Esthechoc esthechoc.com Nails Inc nailsinc.com
W
Aveda aveda.co.uk
cocoacashmere.com Exuviance exuviance.co.uk NeoStrata neostrata.com Whistles whistles.com
Net-A-Porter The White Company
B Cycle Chic cyclechic.co.uk
net-a-porter.com thewhitecompany.com
Bobbi Brown
bobbibrown.co.uk
Darphin darphin.co.uk Foreo foreo.com O Yoox yoox.com
Dior dior.com Frank Body uk.frankbody.com
Braun uk.braun.com Dolce & Gabbana Oasis oasis-stores.com
Brora brora.co.uk dolcegabbana.com Office office.co.uk
Z
Bumble and Bumble
bumbleandbumble.co.uk
Dorothy Perkins
dorothyperkins.com
G OM omskincare.co.uk
Origins origins.co.uk Zara zara.com
By Terry byterry.com Dove dove.com Gap gap.co.uk Oway oway.co.uk Zoe Karssen zoekarssen.com
My week on a plate
Zanna van Dijk, 24, PT and tness blogger
AS TOLD TO LAUREN CLARK. STRONG BY ZANNA VAN DIJK IS OUT ON 29 DECEMBER (16.99; HEADLINE)
My meals have Im lucky that, I prefer to train I nd meal If I want to have a Like most weeks, I usually have
to support my at 6ft 2in, I can on an empty preparation Galaxy chocolate I havent had any big main meals,
intense training get away with stomach rst so tedious; bar, Ill have it, alcohol yet. Ill so snacks are
regime: I do HIIT eating a bit more thing in the I much prefer and I eat two have a vodka and simply to tide me
and weights- food. Ill have morning or a few to cook meals tablespoons of Diet Coke about over. If Im not
based sessions, dessert, too. hours after lunch. fresh at home peanut butter once a month. Im hungry, I wont
for 45-60 I believe in If I eat rst, I feel rather than every day its rarely tempted have one. I drink
minutes, up to having all foods sick and dont make a weekly a regular treat. from water or lots of water
ve days a week. in moderation. perform at my batch and freeze. My diet is good soft drinks as (three litres
Ill have protein in I dont believe best but If I am on the the rest of the none of my a day), so Im
most meals to in cutting I always make go, Ill grab time, so whats friends are big less likely to eat
aid recovery. things out. up for it after. a smoothie. the harm? drinkers either. unnecessarily.