Women's Health - April 2017 UK

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So this is it. My final letter to you. I have decided MY BEST MOMENTS AT WH
to move on from Womens Health. (I like to say it
quickly, otherwise theres a good chance Ill start
crying again.) Its been an emotional decision, but
ultimately the right one. The more Ive become Working out with
Millie Mackintosh
involved in the world of health and tness, the and watching
more Ive come to believe making the right choices her deadlift 60kg
for your body and mind can be life-changing. when everyone still
thought she was
So Im planning to retrain as a nutritional just that skinny
therapist and hopefully work with people on girl from MIC.
a more bespoke level. (If youre in need of
nutritional advice in four years, do look me up.)
Ive loved every moment of being at Womens
Our #inshapemyshape
Health. Im proud that the magazine is an award-winning market leader, of its campaign going viral
uniqueness, of how it blends science and style and usefulness. The wellness world thanks to women like
has blown up in the past few years and Ive always wanted Womens Health to cut Iskra Lawrence, Carly
Rowena and Caroline
through the white noise, to give you the opinions of leading experts and to translate Flack taking part.
the latest science into information thats relevant and useful. And while I take all It encapsulated what
of that really seriously, Ive never wanted the magazine to take itself too seriously. I always wanted WH
When health and tness becomes too uptight, too literal or too black-and-white, to stand for the idea of
working with your body
thats when the problems start. Balance has become some sort of hashtagged and being the healthiest
clich in recent years but its something I believe in. You can eat all the kale in the version of yourself.
world but if you cant have a chocolate bar or a glass of wine or miss a gym session
and still feel good about yourself, then Im not sure you can claim healthy.
Im pretty condent thats an opinion shared by this months cover star, model When Daisy
and body-positivity campaigner Iskra Lawrence. Her cover shoot was on one of Lowes dog Monty
my nal days at Womens Health and was the perfect way to say goodbye shooting added a little
colour to the set of
someone who exercises and eats well but would never become a slave to it in order our monochrome
to pursue someone elses body ideal. Her condence and comfort in herself are as cover shoot. And
sexy as those DNA-gifted curves and hard-earned denition. Ive mentioned some no, Daisy didnt
ask anyone else
of my other highlights opposite. But the shining light over all of it? You. Ive never to clean it up.
worked at a magazine thats felt so connected to its audience. Of course, that works
both ways it wasnt always easy to hear when you thought Id got things wrong,
but it was worth it for all the emails, letters and messages that let me know when
we were on the same page. So as well as thanking my gorgeous and wonderfully
talented team, I thank you for making my years at Womens Health the best of my Collecting the
professional life. Im leaving you in great hands and Im sure youll love whats PPA Magazine of
the Year award 2016
coming next. So this is me, signing of, feeling scared and excited and totally weirded with WH publisher
out, but in the best sort of way. Stay in touch and Ill let you know how it goes. Alun Williams and
Fearne Cotton.
(No idea who the
other guy is, sorry.)
PHOTOGRAPHY: JOHN WRIGHT, IAN HARRISON, MARK CANT
Katie Mulloy / Editor When Chrissy Teigen

brought John Legend to
her Naked Issue cover
shoot. I interviewed her
NEVER MISS AN ISSUE over breakfast the next
day and she decided
Get WH delivered direct to your door we should start on the
every month or choose to download it mimosas even though
to your mobile or tablet. Go to p118 she was going of to
for our latest subscription ofer. train with Simone De
La Rue afterwards.
6 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

Group Publishing Director
Alun Williams
Head of Marketing and Events Jane Shackleton
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Brand Director Chloe Barrington
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Account Manager Camilla Wood
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Editor Katie Mulloy

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Senior Partnerships Executive
Jason Milton-Barker
Creative Partnerships Art Director Ben Briley
Creative Partnerships Designer
Aoife Kavanagh Acting Deputy Editor Creative Director Workflow Director Managing Editor/
Project Manager Kathryn Tait
Project Executive Megan Blackburn
Terry Barbrook Adam Gerrard Kris Pace Picture Editor
Regional Sales Director Keely McIntosh Emily Murphy
Regional Ad Manager Clare Crookes
Advertising Enquiries 020 7339 4684
Production Manager Roger Bilsland WORDS
Product Development Manager Mark Peacock
Marketing and Events Executive
Meg Stephenson
Head of PR Karen Meachen
Features Editor Health & Chief Sub Editor Deputy Chief
PR Manager Ben Bolton Emma Pritchard Beauty Editor Victoria Rudland Sub Editor
Managing Director, Brands Michael Rowley
Chief Financial Officer Claire Blunt
Amelia Jean Jones James Brown
HR Director Surinder Simmons
Circulation Manager Bianca Lloyd-Smith
Chief Revenue Officer Duncan Chater Features Writer Editorial Assistant
Director of Communications Lisa Quinn Roisn Dervish-OKane Lauren Clark
Circulation Director Reid Holland
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International Editorial and Content THE MASTER CHEF THE TRAINER THE MODEL
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Benoit Marmoiton, head chef at On p101, learn how to sculpt a defined Model India Lownds rocks the
Londons Farm Girl Cafe, works waist like Iskra Lawrences with Kobox latest affordable athleisure in
INTERVIEWS: LAUREN CLARK. PHOTOGRAPHY: IZZY CROCKER; ANDRES DE LARA
wonders with watercress on p63 trainer Toby Huntington-Whiteley our high street special on p77
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7339 4466. Womens Health (ISSN 2049-2243). Copyright
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womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 7

April 2017
KNOW HOW 36 SLIM DOWN
11 IF YOU DO ONE 45 KNOW YOUR ENEMY

THING THIS MONTH... Struggling to lose weight may
not be your fault after all
12 WELL WORTH IT?
Sorting the science from the bull 49 FAT BURNERS DIARY
From size 18 to personal trainer
13 WHAT HAPPENS WHEN...
...you pump iron? 51 MEXICAN STANDOFF
Low-calorie nachos? Gracias!
15 DOES IT ACTUALLY WORK?
The 10-day, no-rest fast tone-up
EAT SMART
17 FIT KIT HERO
Its a fitness tracker in disguise
18 ASK ANYTHING 55 MIX N MATCHA

Self-love: how much is too much? Recipes that are more
than just your cup of tea
20 TECHNIQUE SCHOOL
Master the perfect burpee 60 SHROOM TO IMPROVE
Meet the new super mushrooms
21 THE BIG DILEMMA
Need help finding inner peace? 63 FOUR WAYS: WATERCRESS
22 SKIN CLINIC
Secrets of an A-list dermatologist
12 72 Much more than just a garnish
STRONG MIND
23 FOOD FOR THOUGHT
Ditch wheat? We bust the myth
24 15-MINUTE WORKOUT 69 GET ON BORED

A new way to use the rowing Learn to tame the tedium of life
machine? Youre welcome
72 DEMENTIA DEFENCE
Lifestyle changes you can make
BEST BODY to keep Alzheimers at bay
27 BOXING DAY
Get a lean body, a sharp mind,
oh, and a mean left hook, too
125 GOOD LOOKS
77 HIGH STREET ATHLEISURE

36 GO WITH THE FLOW On trend and on budget
Get pumped about blood,
the overlooked cardio hero 86 SCARRED FOR LIFE?
Erase the signs of your spotted
39 A TOUCH OF SPICE history and find smoother skin
Melanie C on triathlons, Kettle
Chips and learning to be happy 91 DOUBLE DENIM
Two ways to wear jeggings
40 COME OUT SWINGING
The kettlebell workout you can 92 DONT SWEAT IT
do at home. Just hold on tight We test natural deodorants

94
Iskra
Lawrence
FEATURES
94 ISKRA LAWRENCE
The Insta star on body positivity
and stripping on the subway
107 POPULARITY PARADOX

COVER PHOTOGRAPHY: JOHN WRIGHT. HAIR AND MAKE-UP: AMI PENFOLD AT LHA REPRESENTS.
Hundreds of followers but you

STYLING: CHARLIE LAMBROS. ISKRA WEARS (ON THE COVER): TOP, ADIDAS; PANTS, AERIE
feel isolated? Youre not alone
112 FITSPO FRAUD?

The truth behind the
transformation
120 GO WITH YOUR GUT

Its time to be friends with the
bacteria that lives in your body
125 POWERLESS TO RESIST

How to take back control and
overcome secret bingeing
131 WELL TRAVELLED

Like your health grown on
site? Theres a getaway for you
Pipe 138 MY WEEK ON A PLATE

dream Food blogger Deliciously Ella
| W O M E N S H E A LT H | 9
T H E H E A LT H N E WS TO U S E N OW
Get
waisted
Cheaters never prosper. Unless

were talking weekend cheat
day and youre getting stuck into
a Sunday roast then youll be
pretty prosperous, thanks to
all the health-boosting and
fat-melting youll be doing.
Surely not? Well, yes, actually.
Okay, red meat gets some bad
press, but a new study* found
theres no proof thrice-weekly
WORDS: LAUREN CLARK. PHOTOGRAPHY: LEVI BROWN AT TRUNK ARCHIVE. *SOURCE: PURDUE UNIVERSITY
85g portions will actually lead

to a higher risk of cardiovascular
disease. Factor in, too, that its
packed with B vitamins, zinc,
selenium and haem iron, which
is absorbed by the body far more
effectively than plant-derived
iron. But the most succulent
news? Your weekend joint
contains the midriff-whittling
amino acid L-histidine which,
according to a Chinese study,
helped women shift an impressive
2kg in 12 weeks. Win. Pass the
mint sauce, would you?

Well worth it?
Want to know which bandwagons to jump on this month and the ones
you should swerve at all costs? Let us point you in the right direction
ALL OVER IT
Fighting disease with KIWI
Small, furry and soft inside. Daniel Radclife likeness aside, the kiwi could very well be the only
fruit you need in your bowl. A study by the University of Colorado found it contains a natural
antioxidant, pyrroloquinoline quinone also present in soy, parsley, papaya and celery which can
protect against non-alcoholic fatty liver disease, cardiovascular disease, type 2 diabetes and liver
cancer. Add it to your smoothie or oats. Or Butterbeer. Stop thinking about Harry Potter? Never.
Shifting weight with ALMONDS

If youre looking for a new friend with benets, say hello to the almond. More than just a rich
source of healthy fats, its packed with plant-based protein, too, and a study in the Journal of
Nutrition found it can help you shed body fat as part of a calorie-restricted diet. Just make
sure 15% of your daily calorie intake is from the nut plain or salted which equates to
roughly 40g or two small handfuls. Bonus: itll give you glowing skin, too. Cheers, mate.
READING to actually live longer

The morning commute, also known as being glued to my smartphone to avoid, heaven forbid, eye
contact with a stranger. Use that time more wisely and you could actually gain years on your life.
A study in the journal Social Science and Medicine found just 30 minutes of daily reading can help
you live two years longer. It engages your mind at a deeper level, leading to improved empathy,
social perception and emotional intelligence all qualities necessary for greater survival.
THE JURYS OUT

Being a WEEKEND WARRIOR
Store a weeks worth of workouts for the weekend, by all means a study* found those who
exercised intensely on their days of, having spent ve days largely sedentary, had a 30% lower
WORDS: LAUREN CLARK. PHOTOGRAPHY: GETTY IMAGES; ALAMY.
overall death risk than non-exercisers. But those who spread their sweat sessions throughout
the week pipped them to the post with a 35% reduction. The verdict? Spinning Saturday and
Sunday will do you good, but a Monday lunchtime HIIT class as well will do you better. Just.
LIKE, DONT BOTHER

*SOURCE: LOUGHBOROUGH UNIVERSITY
Restricting CARBS after 6pm

Revelation alert: leaving your carb-fest to the evening has actually been proven to aid
weight loss. Save roughly 80% of your daily carb intake for later and you could lose 2kg
more than people who spread them throughout the day, according to a study published
in the Journal of Obesity. So leave your post-work pasta guilt at the oice.

WHAT HAPPENS TO PRIZE
WINNER
MY BODY WHEN Hypertrophy
which is the muscle
growth that occurs after
your sweat sesh is the
ultimate prize. As soon
I lift as you put a heavy load

on the muscle, youre
degrading its protein
structure, says Whyte.
weights
Pumping iron? Not all lifts are
This triggers the hoovering
up of cell debris and
eventually the release of
growth hormones. So
when the muscle rebuilds,
it does so leaner and
created equal. Read our guide stronger than before.
before you hit the bar(bell)
ILLUSTRATION BARRY DOWNARD
FLYING
HIGH
Its not just runners
who revel in post-exercise
FLOW elation, you know there is
such a thing as lifters high,
RIDER too. When you exercise,
Struggling to you send hormones to the
finish your first set? You brains reward centre, which
wont hit PB-worthy makes you feel good, says
reps without some prep. Whyte. Your body can
Warming up redistributes release these chemicals
blood flow to the working with as little as 10 minutes
muscle, optimising its work, but intensity is key:
function, says Professor the harder you push
Greg Whyte, director of yourself, the greater the
performance at the Centre feel-good rush will be.
for Health & Human
Performance. But its no
use doing a treadmill
warm-up on upper body
day. Hit your target muscle ABOUT
with low-weight, high-rep TIME
versions of each move That said, you
you plan on smashing. need to spend around
30 minutes in the weights
room four times a week
to reap the toned benefits.
EPIC While doing high reps at
FAIL a low weight for minimal
Its the age-old sets might make your
question: low weight and muscles pop (because
high reps or high weight blood immediately starts
and low reps? The answer: flowing into them to
whichever you prefer. Its deliver the nutrients they
all about the mismatch require from the first few
between energy demand reps), youll only see
and availability, says results temporarily. Youre
Whyte. What you want is not going to get muscle
to overload your muscles hypertrophy in that short
to the point of failure in space of time all youve
WORDS: DANIEL MASOLIVER
doing that youll trigger done is taken a relaxed

growth. If you want gains, muscle and activated it,
you need to hurt first. says Whyte. Soz.

THE GUINEA PIG
Who: Lauren Clark,
WHs Editorial Assistant
DOES IT WORK IN REAL LIFE?
No-rest-day
training
PHOTOGRAPHY: THELICENSINGPROJECT.COM
For the time-poor, 10 days of HIIT with no rest is the ultimate

tone-up quick fix, right? WH finds out if its worth going all out
hen the realisation hits constantly surprising your muscles by
W that your 24th birthday

party complete with
a dress that makes a
statement without saying a word but
is, well, less than forgiving is just
mixing up the lengths of sprints and
the number and intensity of reps.
Cut to the midway point of my
10-day torture trial and Im struggling;
my muscles feel drained and Im
around the corner and your new already dreading each workout. Thats
year gym routine has been, shall we the problem with working out every
say, sporadic at best, anything that day, says sports scientist and former
promises to get you in shape in a mere Olympian Professor Greg Whyte. Its
10 days is akin to tness nirvana. So not sustainable. While its unlikely
then to the latest too-good-to-be-true youll over-train in such a short space
fast-results workout trend that centres of time, without rest days youll get
around high-intensity sessions every fatigued. The quality of your training
day for nigh on two weeks. With drops in terms of form and intensity.
No Rest Day. The UKs top studios But can exercise alone, with no
including Barrys Bootcamp change in diet, make you lean?
(Hellweek), 1Rebel (Rehab Squad) Most people wont burn enough
and Kobox (Fight Club) are all over calories, even in an intense exercise
it, ofering packages of seven to 10 session, to initiate weight loss, says
days, so I ignored my quite rational cardiologist Dr Aseem Malhotra.
fears and signed up. All in the name My nal session eventually arrives
of science. And that dress, obv. and Im elated but exhausted. I am
With the aim of getting leaner in just leaner, though particularly my
240 hours, I nd myself with quivering thighs and my abs are more dened.
muscles, an acrylic nail down and I dropped 4.9kg in body fat and my
hobbling on to an inclined treadmill. dress is snug right where it needs to
Its day one of London-based 1Rebels be. That said, a week later, the thought
Rehab Squad and Ive arrived at a of hitting the gym lls me with dread.
45-minute Reshape class an intense Going hard for a big event is doable,
mix of body weight exercises, sprint but for the long-term, Ill have those
intervals and weights. Nine more rest days if only to keep me sane.
days after this? Yep daunted.
Training every day for just over
a week will lead to improvements
in body fat percentage, muscle tone
and cardiovascular tness, says THE VERDICT
Danny Gates of 1Rebel. But only a Fat burning
mix of HIIT and weights; steady-state Muscle sculpting
cardio wont trigger the same results. Quick results
Vary your workouts though if you Value for money
want to see gains. Your body adapts Fitness boost
quickly, says Gates. You need to be OVERALL SCORE
| April 2017 | W O M E N S H E A LT H | 15
Good news for swimmers. The
watch case is water-resistant
up to 50 metres. But dont go
diving in just yet the leather
strap isnt. Oh. No matter, just
swap it for the silicone band
style-seekers who consider that comes in the box
regular trackers to be the
Quasimodo of the watch
world. It runs off a standard
watch battery, but syncs
with your phone via the
Timex Connected app to
log your steps, distance,
calories burned and sleep
efficiency. It even has
a nightlight function for
evening runs. Bonus.
The nifty subdial tracks

your progress by telling you
what percentage of your
steps/distance goal youve
completed so far. Literally
as easy as checking the time
so no excuses
WORDS: CHARLIE LAMBROS. PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS
THE MICRO TREND

Slogan
GYM GEAR
Have something to say? This H&M GEM&I NEW LOOK BE HERE & LOVE
seasons slogan trend provides 19.99 50 19.99 55
the perfect platform. Keep it Run like no ones watching. Flip the bird at the Day of but youre in the Ooze Zen on the mat.
clean, people, keep it clean No one is, you narcissist green juice devotees gym anyway? #boss Or, you know, the sofa

Not just a
pretty lace
Running to work will pollution

outweigh the benefits? Rachael, London
Youre right to be worried about air pollution during outdoor
workouts. You take in longer, deeper breaths and draw in
10-20 times more air when exercising strenuously, explains
Anoop Shah, cardiology professor at the University of
THE BIG Edinburgh. So if youre in a polluted area, youre breathing in
QUESTION more of those nasty chemicals, too, which can lead to heart
attacks and strokes. But dont return that running backpack
just yet. Researchers at the University of Cambridge found
that, even in cities with high pollution levels, the benefits of
exercise stronger heart included far outweigh the risks.
Our logic: congested areas have the dirtiest air, so run through
the park instead. That extra kilometre? Totally worth it.

Shaking
bad
Q Can exercising
when Im really
stressed actually harm
my health? Evelyn, Dundee
Its a good idea to be wary about
working out when youre all
wound up. Cortisol is released
in response to stress, says
Ashley Grossman, professor of
endocrinology at the University
of Oxford. It naturally spikes
when youre under pressure or
exercising. Nothing to worry
about there. But when cortisol
is raised for a long time, this can
lead to anxiety and depression
and cause fat cells to accumulate
around your belly, Grossman
adds. But youve brought your
gym bag to work you dont
want to skip a sesh because of
one harrowing meeting, right?
So what to do? Avoid HIIT or
endurance running and play
netball, take a ballet class or try
WORDS: ROISN DERVISH-OKANE. PHOTOGRAPHY: KAT PISIOLEK AND MARTHA PAVLIDOU AT HEARST STUDIOS; MICHAEL HEDGE. HAND MODEL: ANTONIA AT HIRED HANDS
anti-gravity yoga, says trainer

Dan Roberts. These arent
intense enough to turbocharge
Q Should I drink
a protein shake
cortisol and they come with
stress-soothing perks, too.
Learning a skill focuses your
during my gym sessions? attention and youll get a hit of
Hayley, Worcester dopamine from exercising with
other people, explains Roberts.
Short answer: no. First, taking Meeting? What meeting?
in mid-workout protein wont
help you train for longer. Youd
need carbs and electrolytes for
that get them in an energy gel,
says sports nutritionist Drew ASKING FOR Strumming, frapping, rubbing dough. Sneaking in a cheeky
Price. What about for recovery?
Sporadic swigging during
A FRIEND one out whatever you call it,
masturbation like drinking
skittle diddle on the top deck
of the number 73 bus? Best not
a workout wont cause the
spike in amino acids that Pleasuring black sambuca is to be
encouraged. On the proviso it
(unless you want some less than
savoury admirers). And what of
needs to happen to trigger the
muscle-building process. You oneself is doesnt spill over and afect you
negatively in any way. Is there
impact? Quickie solo sex you
know, when you can get in and
need to chug it down before
or after. Around 30 minutes
there such a bean-icking barometer of
badness? Its all about timing,
out in under ve minutes will
give you a just serviced glow
before you train is actually
better in terms of recovery,
a thing as location and impact. Timing:
woke up 10 minutes before your
before that party (and everyone
will want to know what new
says Price. Youll have amino
acids already circulating in
too much? alarm? Give yourself a little treat.
Nipping of to the loo at work
serum youre using). But if your
phone is ringing of the hook
Laura, Norwich
the blood, so muscle repair for a KitKat shule when you because your mates are waiting
can start as soon as possible. should be booking a meeting for at the bar while youre knuckle
A post-sweat shake is your ideal, your boss? Not so ne. Location: deep, that may be too much.
though. Your muscles benefit polishing the pearl as you Oh, almost forgot the most
from you taking in protein up to languish in your other halfs bed important thing: beware chang.
three hours after a workout, while theyre cooking up a killer No one wants an undercarriage
says Price. No stress. breakfast? Go on, knead that that looks like beef carpaccio.

LEARN
THE LINGO
PLYOMETRICS
Explosive moves that involve rapid
extension and contraction of your
muscles, like the burpee. Theyre
designed to increase strength
and, because of the efort
you exert, they also
build endurance
Burpee
virgin? Ditch
the press-up and
the jump until
you feel more
comfortable
5
Tighten your glutes
as you jump of the
ground, landing
back in a standing
1
T
he burpee is the position
supermarket of From a standing
workout moves: you stance, lower
can get it all in one your body into
go. It integrates a combination a squat, keeping
of cardio and resistance training your core engaged
throughout
in one fluid sequence, says
sports scientist Claudia 4
Gravenorst. Thighs, back, arms, Jump your
bum, theres hardly a muscle feet back into
group not utilised. It even tones a squat
your tum. Your abs are recruited
to keep the core stabilised and 3
protect the lower back, explains Do a press-up,
Gravenorst. Plus, that jump at making sure
the end is a killer explosive move your core is
thats hard to match. engaged
While there are a bunch of
WORDS: MICHELLE OCTOBER. PHOTOGRAPHY: IGOR POLZENHAGEN. MODEL: IRENE SCHOLZ AT ERGO SPORT MODELS
variations flying around (with
press-up, without the jump,
corkscrew), Gravenorst advises
caution before trying even the 2
basic full move straight away. Place your
Introducing new forms of exercise hands on the
into your routine is exciting, but oor and kick
maintaining correct form while your feet back
executing the movement is key, into press-up
position
she says. Doing it incorrectly
can cause a magnitude of
injuries start with a modified
version and then gradually build
up your overall strength to execute
the movement in full position.
NO EASE INTO THE
SQUAT TO PRESS-UP
SAVE YOUR JOINTS
Step your feet in
GO GENTLY ON
THE PRESS-UP
AVOID IF...
Youre pregnant youll put
MORE PAIN TRANSITION
The first few times,
and out one at a
time. This will allow
Go for the knees
down version at first.
too much strain on your lower Three ways to avoid place your hands you to become This will help you
back and pelvis. The hormone the physio on a higher surface, stronger in the engage your core and
relaxin loosens your ligaments such as a bench. press-up position. stabilise your back.
during pregnancy, making you
more prone to injury.

Spinning So, your brains fried. Certified
like a top How bad are we talking? dead
How longs it Are you

been spinning? down, too?
Feels like Less than Yes No

an age a week
Youre sleeping Heavy Does Does it help

though, right? No to be around
workload? sweat help?
people?
Out like a Its not as easy Yes Yes

light, thanks as it should be
Are you a
visual person?
Do you
already practise Do you prefer Is the end
meditation? alone time? in sight?
No
Yes Yes No No
No Yes No
WORDS: VICTORIA JOY. PHOTOGRAPHY: GETTY IMAGES. EMMAS BOOK, INHALE. EXHALE. REPEAT:
A MEDITATION HANDBOOK FOR EVERY PART OF YOUR DAY (RIDER BOOKS, 9.99) IS OUT NOW
Yes No Yes
DIRECT PATH GUIDED PEACEFUL CREATIVE MOVEMENT YOGA

Okay, its time to Dont wanna go it Ready for some Zen? This one? Oh, its all While slogging away When you need
get to know yourself alone? Think of this Eyes closed, release about relaxing your to nail your best dead the endorphins of
(bear with us). Get as the hand-holding any expectations you mind by learning lift yet may not seem exercise without
comfy and pop on option. Join a class, have of yourself or of a new creative skill. the natural antidote the stimulation of
some music. Ask, use an app such as clearing your mind. Think: colouring in to brain pain, exercise a big sweat session.
What is it in me Headspace or Sattva, Make your exhalation or baking. Everyones increases levels of Join a class or do
thats hearing the or try airmations longer than your at it and itll clear norepinephrine, it alone in your
music? Sounds that youve read inhalation to reduce your thoughts and proven to moderate own space and
touchy-feely but if in a book. Having your stress response. encourage focus. Do the brains response at your own pace.
you do it whenever some assistance If that causes you it for ve minutes or to stress and, in Not your jam?
you listen to music, can help to train to focus too much your whole Sunday short, act like a An unhurried walk
over time, itll ease your brain at rst. on your breath, just itll be worth it. bufer before you can provide similar
stress levels. Youll get there. breathe normally. Plus, you know, cake. reach full meltdown. benets. Step to it.

SKIN
CLINIC
Dr Stefanie
Williams Skin secrets from a dermatologist.
Because who better to ask?
VITAL STATS
Age: 45 Job: Specialist dermatologist and founder

of European Dermatology London (eudelo.com)
Skin issue: Ageing and depleted collagen levels
Skin aim: To get skin that looks fresher and plumper
AM
Inflammation-causing oil is Next, I press SkinCeuticals The final step is a layer of
behind most skin conditions, Phloretin CF serum (142, anti-glycation make-up,
so I start my routine with a skinoracle.com) on to my like Exuviance Skin Caring
gentle glycolic cleanser like oily T-zone. Rich in the Foundation SPF20 (24.99,
Jan Marini Bioglycolic Face flavonoid phloretin, this skinoracle.com). It limits
Cleanser (26, dermacare apple-derived antioxidant damage to the skins
direct.co.uk). It leaves skin interrupts melanin synthesis connective fibres caused
soft, hydrated and prepped to reduce skin discoloration by sugar, which can lead
for the products to follow. and curb collagen breakdown. to sagging and wrinkles.
PM
In the evening, I cleanse Every other day, I use a On the other days, I use
AS TOLD TO AMELIA JEAN JONES. PHOTOGRAPHY: LOU DENIM; GETTY IMAGES. HAIR: AMI PENFOLD AT LHA REPRESENTS
first with micellar water, vitamin A retinol serum. a serum like AQ Solutions
then a foaming cleanser, Ill vary between something Active Serum with Growth
USING AVEDA. MAKE-UP: CASSIE STEWARD AT LHA REPRESENTS USING GIORGIO ARMANI BEAUTY AND SKINCARE
which I use with a sonic light, like La Roche-Posay Factors (135, thecosmetic
cleansing brush, such as the Redermic R Anti-Wrinkle practice.co.uk). It contains
Clarisonic Mia Fit cleansing Treatment (29.50, Boots), growth factors similar to
device (170, selfridges.com), and a prescription 0.05% those made in the body that
for a twice-weekly deep strength serum. It boosts decrease with age, promoting
yet gentle cleanse. collagen and evens texture. natural growth of collagen.
FACT FILE
I get a laser facial. Its Microneedling every I stopped endurance I get baby Botox Cutting out sugar. It
not invasive, but it really month to promote running. It may have and llers. Its not causes inammation,
makes a diference collagen levels and help been the free-radical for everyone, but the which produces enzymes
to the health and my skin look plumper. damage caused by contouring plumps up that break down the
quality of my skin. putting my body the cheek area, which collagen in the skin,
under physical stress. deates with age. leading to sagging.

THE EXPERT
Who: Sarah Macklin
Youll know her as A nutritionist
and model (sarahannmacklin.com)
Each month, nutritionist Sarah Macklin challenges one

big healthy-eating misconception. This time: wheat
or me, the word wheat evokes wholegrain foods containing wheat
F the glorious scent of freshly

baked bread. Yet many have
more negative associations,
blaming the grain for everything from
post-dinner energy slumps and bloating
are packed with fibre. So when people
cut out wheat, they tend to limit this
vital nutrient too. We need 30g of
fibre a day to support digestion, but
most of us fail to meet this, which
to foggy brain and weight gain. leaves us with an increased risk of
But why does it have such a bad rep? type 2 diabetes*. Wheat products are
Anti-wheat rhetoric has grown in recent particularly high in insoluble fibre,
years, but wheat has been a staple part which is essential for promoting
of our diet for centuries is it really healthy bowel movement.
plausible that something our ancestors Moreover, many wheat-free products
survived on has suddenly become are made of starches such as rice flour,
bad for us? And were the 16% of Brits cornflour, tapioca starch and potato
who bought wheat-free food last year flour, which have a high glycaemic
actually justified in doing so? index (GI), known to raise blood sugar
For a handful of people, the answer levels and increase appetite, which
is yes. Those who have coeliac disease could cause you to gain weight.
an autoimmune condition caused by Wholewheat foods, on the other hand,
a reaction to gluten, which is found in are low-GI, keeping you feeling fuller
wheat (as well as rye and barley). And for longer and reining in snacking.
those who have a wheat allergy which Prepared to give wheat a chance?
will make itself known within minutes Make sure you opt for it in its whole
of consumption of even a small amount, form. Whole grains are much more
triggering swelling, headaches and nutritionally dense than refined
vomiting, among other symptoms. versions and can contain up to 75%
But when dodging wheat could be more nutrients including folic acid,
harming your health, should you really essential fatty acids, protein and
*SOURCES: THE UNITED EUROPEAN GASTROENTEROLOGY JOURNAL; HARVARD UNIVERSITY
be cutting it out if you dont actually antioxidants such as vitamin E.

need to? For a start, wheat is incredibly Still think you feel better without
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS.
nutritious, and ditching it could mean wheat? Keep a food diary and note
you miss out on vital goodness. Its your triggers. You may find something
high in B vitamins and trace minerals else is causing your symptoms. If
like magnesium, but most importantly, youre worried, consult your GP.
WHEAT: YAY OR NAY?

Panic not! You can get enough daily fibre with or
without wheat just pick three of these single servings
WHEAT WHEAT-FREE
1 slice of 2 heaped 21g 60g lentils 1 tbsp 2 heaped

wholewheat tbsp bulgar couscous (uncooked) oats tbsp quinoa
bread wheat (uncooked)
(uncooked)

Use the underrated rowing
machine right and your strength
and fitness levels will stay afloat.
Time to put your back into it
Totally
oar-some
ou have to feel
Y sorry for the

humble rowing
machine; sat on
its own in that quiet corner
of the gym gathering dust and
1 2 3 4
being bothered by no one. Its
ILLUSTRATIONS: LIZZY THOMAS (LIZZYTHOMAS.COM). FOLLOW FIRAS ISKANDARANI ON INSTAGRAM @COACHFUFU

basically being ignored because
nobody knows how to use it
right. You know how to row,
SIDE SPLIT SQUAT BEAR CRUNCH PUSH PLANK STANDARD ROW
sure but it can ofer so much
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: CLAUDIA AND RALF PULMANNS AT TRUNK ARCHIVE.
Targets: Glutes, Targets: Abs Targets: Abs, triceps, Targets: Full body
more than just a cardio blast, quads, adductors (a) Set yourself up anterior deltoids (a) Row as hard as
says Firas Iskandarani, master (a) Stand behind in a plank position (a) Pop your feet you can maintaining
trainer at Gymbox, home of your rower, left with your feet on on the seat and get correct form: start
Row30, a 30-minute rowing side-on. Keeping the seat of the rower in a plank again with with a tall torso in
HIIT session. Its the most your right heel and your palms on your palms on the the catch position,
firmly on the floor, the floor behind it. floor. Lift your right drive back with your
underrated machine in the gym,
put your left foot (b) Core activated? hand and replace legs, extend your
he says. Use it for common on to the seat. Bum clenched? your palm with your hips and pull back
bodyweight exercises the (b) Straighten your Great. Pull your elbow. Repeat on with the arms. Once
instability of a sliding surface left leg as you squat, knees up towards the left side. youve finished the
will really help boost your allowing the seat your chest, then (b) Pause briefly pull, return to your
core activation. Try these four to slide away. Go push out to return then reverse the starting position by
as low as you can, to the starting movement to disengaging in the
moves for starters theyll
ensuring your back position. Avoid return to the start. opposite order.
tone everywhere while raising remains flat, your raising your hips (c) Repeat, this (b) On the final
your heart rate to help strip right knee does as you move. This time leading with round, row for one
excess body fat. Result. not overshoot your should be a level, your left hand. Easier minute. Log your
toes and your right controlled movement. said than done. PB and try to beat
FYI Do each move for 45 seconds, heel stays pressed it next time, without
followed by a 15-second break. into the floor. Now, sacrificing form.
Repeat the circuit four times. raise and repeat. Game on.

FITNESS TRICKS TO LOOK AND FEEL GOOD
PAGE 36 PAGE 39 PAGE 40
THE RED MENACE ZIG-A-ZIG-AH! STICK THE KETTLE ON

Why you should be looking after your blood Athleisure queen Mel C on dawn swims and PJ days Brew up a killer body in 25 minutes with the kettlebell
Boxing
clever
Float like a butterfly, sting like a bee...
think like Hawking? Boxing aint just
about body gains memorising those
complex routines works your mind, too.
Just watch the face, please not the face
WORDS AMELIA JEAN JONES

E ver since the
Victorias Secret
squad started
Instagramming
the shit out of their
punchbag-based sessions and
Nicola Adams knocked her
Olympic competition out cold,
boxing has basically become
de rigueur if you want to sculpt a
honed and toned physique. Boxing
demands that your body is fit and
strong, explains Shane Collins,
founder of Kobox* boxing gym.
But it needs your brain and nervous
system to be as switched on as your
muscles. You have to remember
some pretty complicated sequences
to avoid getting smashed in the face
and, once you start getting better,
each punch will use every muscle in
your body to create a chain reaction
of muscular and nerve activity. So
tape up your fists, put in that gum
shield and lets get ready to rumble.
THE STANCE
Before you do anything, start with the basics
and master the stance. Cue Rocky montage
(a) Feet shoulder-width

apart, knees slightly bent,
step your left foot forwards
and your right foot back. The
toe of your right foot should
be in line with the heel of
your left. If youre left-hand
dominant, reverse this
position (and the punches).
(b) Shoulders are relaxed,
elbows are tucked in and
hands up by your chin.
28 | W O M E N S H E A LT H | April 2017 |
BE S T
BODY
PUNCH BY NUMBERS
Nailed the stance? Good. Next, learn how to swing a fist thatd have
Anthony Joshua on the ropes, then youre ready for the workout
STRAIGHT PUNCHES
A B
JAB CROSS
(i) Extend your left hand (i) Twist your right foot into
towards the target, turning the floor, forcing your hips
your palm to the floor and to turn towards the target.
rolling your shoulder to (ii) Extend your right arm,
cover your chin. turning your palm to the
(ii) Snap it back to your floor, then snap your hand
chin as quickly as you can. back to your chin.
HOOKS
C D
FRONT HOOK REAR HOOK

(i) Lift your left heel and (i) Twist your right foot into
pivot your feet, rotating the floor, forcing your hips
your body with the punch. to turn towards the target.
(ii) Make a 90 hook shape (ii) Make a 90 hook shape
with your left arm and punch, with your right arm and punch
keeping your elbow high and with your elbow high and
forearm parallel to the floor. forearm parallel to the floor.
UPPERCUTS
E F
FRONT UPPERCUT REAR UPPERCUT

(i) Lift your left heel to pivot (i) Twist your right foot to turn
TURN
and rotate with the punch. your hips towards the target. FOR FULL
WORKOUT
Its a (ii) Drop your left fist and (ii) Drop your right fist and
knockout swing it up, palm facing you. swing it up, palm facing you.
The workout
Jab-and-punch routines + strength training = one full-body
assault. After the warm-up, youre in for four rounds
WARM-UP 4
MINS
Before you get going, you gotta get into beast mode
1 4
SHADOW-BOXING STAR JUMP

Do: 30 seconds Do: 30 seconds
Rapidly repeat punches A (a) Bounce off the balls of
and B (from previous page). your feet as you jump your
legs out and raise your arms
2 out and overhead to touch.
(b) Bounce and reverse the
movement, bringing your
legs together and touching
your hands on your thighs.
5
PLANK WALK OUT
Do: 30 seconds
(a) Starting from a standing
position, hinge at the hips
to bring your palms to the
mat, then walk your hands
forwards into a plank SHADOW-BOXING
position, drawing your Do: 30 seconds
navel towards your spine.
(b) Hold the plank position
Repeat punches E and
F as fast as you can.
1
for a second, then reverse
the move, walking your
hands back in towards
6 Fighting
fit
your feet and rolling
back up to standing.
3 7
HIGH KNEES
Do: 30 seconds
(a) Run on the spot with
your hands in front of your
hips, palms facing down.
SHADOW-BOXING (b) Try to tap your knees
Do: 30 seconds to your palms as you SHADOW-BOXING
Repeat punches C and alternate your legs as Do: 60 seconds
D as fast as you can. quickly as possible. Repeat punches A to F as fast as you can.

BE S T
BODY
ROUND 1 LOWER BODY 6

MINS ROUND 2 UPPER BODY 6
MINS
Do each move for 45 seconds followed by a 15-second rest Do each move for 45 seconds followed by a 15-second rest
1 4 1 4
PLANK
(a) Place your wrists directly
under your shoulders with
SQUAT SHADOW-BOXING a straight line from your SHADOW-BOXING
(a) Stand with your hands Repeat punches A, B, A shoulders to your heels. Repeat punches E, F
clasped for balance. and D as fast as you can. (b) Push through your heels, and E as fast as you can.
(b) Sit back until your draw your navel towards
thighs are parallel with the
floor. Pause, then drive up
5 your spine and engage your
glutes. And hold. Simple, eh? 5
through your heels to the
starting position, squeezing
those glutes. Repeat. 2
2 PRESS-UP
(a) Get in a plank position,
with your hands directly
under your shoulders.
TUCK JUMP (b) Keeping your elbows
(a) Bend your knees tucked into your sides, bend
and jump as high as you them to lower your body to
can, raising your knees the floor, then contracting
toward your chest. BOX your abs and glutes reverse
(b) Land softly through the Repeat punches C, D, A to return to the start.
SHADOW-BOXING balls of the feet. Repeat. and D as fast as you can.
Repeat punches A to 6
C as fast as you can. 6 3
3
SUPERMAN RAISE
(a) Lie on your belly, engage
your abs, then extend your
arms out in front of you.
(b) Lift your legs, arms
and chest off the floor,
hold for a second, then
lower. Were nearly halfway
through, dont throw in
SQUAT JUMP the towel just yet. Plus,
(a) Lower into a deep squat you know, repeat. SHADOW-BOXING
with your knees tracking SHADOW-BOXING Do: 60 seconds
over your toes, hands in Do: 60 seconds Repeat punches C, D, A and
front of you for balance. Do punches A, B and C. Take D, then step forwards and do
(b) Jump up, raising your a step and do A, B, A and D. E, F and E as fast as you can.
arms overhead, then land
back in your squat. Repeat. 30-SECOND RECOVERY 30-SECOND RECOVERY

BE S T
PHOTOGRAPHY: JRGEN GOMNS AT CAMERA PRESS/FIGAROPHOTO. ILLUSTRATIONS: LIZZY THOMAS ILLUSTRATION (LIZZYTHOMAS.COM). *KOBOXLONDON.COM
BODY
SHADOW-BOXING
Do: 60 seconds
Repeat punches A, B, A, A and
B then step forwards and do E,
E, D and D as fast as you can.
30-SECOND RECOVERY
Hard
hitter
ROUND 4
CONDITIONING
Time yourself so you have
ROUND 3 ABS 6
MINS a PB to beat tomorrow
Do each move for 45 seconds, followed by a 15-second rest Do 1 squat, 1 press-up,
1 set of an A/B punch combo.
1 3 5 Do 10 sets, adding 1 rep of
each move every time until
you reach 10 reps.
BASIC CRUNCH JACKKNIFE BICYCLE CRUNCH

(a) Lie on your back, knees (a) Lie flat on your back (a) Lie flat with your lower
bent and feet flat on the mat. with your palms facing back pressed into the
(b) Lift your head, shoulders down. Bend at the waist floor, navel pulled towards
and upper back off the floor, while raising your legs your spine and hands
keeping your belly button to your chest and your behind your head. Bring
pulled in. Reverse to the arms towards your feet. your knees in towards
starting position. (b) Reverse to the start. your chest and lift your
shoulders and upper back
2 4 off the ground without
straining your neck.
(b) Twisting at the waist,
straighten your left leg at
a 45 angle to the ground,
while turning your upper
body to the right, bringing
your left elbow towards
the right knee. Repeat
SHADOW-BOXING SHADOW-BOXING on the other side. This
Repeat punches A, B, A, Repeat punches E, E, D one will leave you out
A and B as fast as you can. and D as fast as you can. for the count.

BAD
BLOOD
Its vital for your survival, but your blood is
also key to your wellbeing. Learn how to
take care of it and itll look after you, too
WORDS JESSICA POWELL
f your organs were in the
I business of self-promotion,
the heart has its PR nailed.
Cute, pink, not at all gory
and, most importantly, youve
got the message to do what
you can to look after it. But the
two other key players in your
cardiovascular system dont
get the same recognition:
SKIP A STICKY
namely the five litres or so SITUATION
of blood that pumps through Consider this your blood crash
course: cut yourself and a blood
you and the vessels it flows clot forms its aim is to plug
along. Where are their emojis? the wound, stop the bleeding
and let your blood continue become activated or sticky
Cardiovascular health is on its journey. Simple, no? and block the leak, which, of
about the heart, the blood But clots can also form if your course, is a good thing. However,
and your vessels working vessels are blocked, and that if blood vessels become diseased
can spell disaster think heart due to a build-up of fat from
in synergy, says Dr Niamh attack, stroke or even death. a poor diet, the platelets will
OKennedy, cardiovascular Within your blood are platelets, become activated unnecessarily
the smallest cells in it, and they and stick to the damaged tissue.
researcher at the University act like a circulating puncture And its not just furry, diseased
of Aberdeen. Most problems repair kit, explains Dr Gavin vessels that increase your
Jarvis, cardiovascular expert clot risk smoking and even
that occur in the heart from Cambridge University. a sedentary lifestyle can both
dont actually arise in it. When you cut yourself, they contribute, too. But its not all
bad news. Heres how to do the
best by your red stuf to avoid
getting in a right bloody mess...

470
The millilitres of blood you give
in one donation around a tenth
of your supply. The NHS needs BE S T
200,000 new donors this year,
so why not sign up and spread
BODY
the love at blood.co.uk?
GO EASY ON
ANIMAL FAT
OK, you already know unhealthy
fat can contribute to fatty
deposits, and top of the NHS list
of fats to curb are animal-based
ones, such as fatty cuts of meat.
Dr OKennedy explains: If you
eat meat, the membranes of
your platelets will be made of
EXTRACT YOUR animal fat, which can trigger
SWEET TOOTH them to be stickier than if you
Cardiovascular disease eat fats from fish and vegetables.
doesnt just happen to you in So aim to limit yourself to 70g or
your eighties, says Dr Chris less red or processed meat a day.
Jones from the Institute of Try to have at least two portions
Cardiovascular and Metabolic of fish a week, one of which
Research, University of Reading. should be oily. And know this:
The damage can start at any while tuna is an oily fish, canned
age. American research that tuna is stripped of omega-3 fatty
looked at autopsies of people acids, so it doesnt count as
in their late teens and early a fish-oil fix. Instead, choose
twenties whod died of causes sardines, mackerel, salmon and
unrelated to cardiovascular anchovies (no, that doesnt make
disease found the progression your Napoletana pizza cardio-
of fatty streaks in their vessels friendly). The other fat-packer
was already obvious. But you to add to your menu is your old
can slow down the process. friend the avocado, which lowers
If you eat too much sugar, its your bad cholesterol levels.
converted into fat and stored,
says Dr Michael Emerson, DROP THE
a researcher in platelet PRESSURE
pharmacology at Imperial High blood pressure can increase
College London. Over time, your risk of a clot but not
the fat can build up in vessels everyone needs to be monitored.
and cause damage. Normally, The combined contraceptive pill
blood vessels produce substances and pregnancy can raise your
that stop platelets being activated blood pressure as can being
if a wound isnt present, but over the age of 40 so your
that ability deteriorates when blood pressure should be tested
vessel damage occurs. Its easy at appointments to renew your
to overshoot the recommended Pill prescription and at antenatal
max of 30g of added sugars per check-ups. If youre over 40, it
day. Take healthy flavoured should be checked once a year.
waters, for example: some But be proactive if its not
contain as much as 13g of sugar checked, request it. And a crafty
per 100ml. Download the new way to keep blood pressure in
Change4Life Sugar Smart app check yourself is to up your
to scan barcodes and discover wholegrain eats. A study in
the hidden sugar that some the Journal of Nutrition found
products are packing. participants diastolic blood
pressure (the resistance to
blood flow in the vessels) to
be three times lower after an
eight-week wholegrain-packed
diet, compared with one high
in refined grains. Serve up some
porridge for a wholegrain hit.

Fresh
SPLITTING blood
BLOOD
Make sure youre taking
care of every last drop
PLASMA
How much: Around 50%
of your blood volume.
Function: A yellow fluid
containing proteins, salts
and hormones that drives
blood cells around the body.
Boost it: Its mostly made
of water, so stay hydrated. HARNESS
The European Food Safety TOMATO POWER
Authority suggests aiming Chomping on a variety of fruit
for two litres per day and vegetables helps keep
through food and drink. your cardiovascular system
happy. So far, so obvious. But
RED BLOOD CELLS new research suggests popping
How much: Around 49% a tomato supplement could be
of your blood volume. an additional way to show it
Function: Your lungs some love. Fruitow* derived
minions, they contain from an active ingredient in
haemoglobin, which carries the jelly around the seeds EASE OFF
oxygen around the body
to where energy is needed.
in tomatoes was shown THE GAS
in a study in the European Being active promotes
Boost them: Dose up on
Journal of Nutrition to reduce continual blood ow and helps
iron-rich foods, essential for
their production. Easy win: over-stickiness in blood prevent clots from forming,
swap white rice for brown platelets. When compared which is why sitting still for body produces adrenaline
for over double the dose. with taking aspirin (used to a very long time can increase and cortisol, which drives
reduce the risk of clots in your risk, says Dr Jarvis. up blood pressure, says Dr
WHITE BLOOD CELLS people whove had heart Exercise, then, is essential. Emerson. This can increase
How much: Around 0.5% attacks or strokes), it had a Even if youre chained to your risk of a blood clot over
of your blood volume. similar anti-sticking efect on your desk, simply getting time if its continually raised.
Function: Your personal platelets but approximately up for a tea break can make a Really intense training itself
hit squad for taking three times weaker. This diference. Research published will hike your heart rate and
on nasty infections. subtler impact may be no in the journal Medicine & can temporarily increase
Boost them: Folic acid is bad thing, as regularly taking Science in Sports & Exercise your bloods tendency to
essential for their production aspirin has been associated found that standing up for at clot by making your platelets
and cruciferous greens with an increased risk of least 10 minutes every hour stickier, says Dr OKennedy.
PHOTOGRAPHY: GETTY IMAGES; GALLERY STOCK; ALAMY. *FRUITFLOWPLUS.COM
are the answer think kale bleeding in the event of an over an eight-hour day reduced So its not the kindest combo
and broccoli. injury. It makes your platelets systolic blood pressure (the for your cardiovascular
unable to respond and clot force at which your heart system long term. I wouldnt
PLATELETS when they need to, so isnt pumps blood around your say young, healthy people
How much: Around 0.5%
advisable for those who havent body) by 4%. If you are doing shouldnt work out at high
of your blood volume.
been recommended it by their a workout proper, know this: intensity, she adds. If you
Function: A biological
GP. With Fruitow, the efect higher intensity may not want to get certain tness
Elastoplast, causing blood
to clot and bleeding to stop on the platelets is reversible, always be better. If youre gains, you might need to.
when you injure yourself. explains Dr OKennedy. So if super stressed, blowing of But its about looking at the
Boost them: If you smoke, they get a signal in the body steam by pushing yourself overall picture: are you also
then quit. It increases the that theyre needed, they can to the limit may not be wise. stressed? Eating badly?
risk of fatty deposits in still respond. Of course, a pill When youre stressed, your Drinking too much? Doing
your vessels, which can wont compensate for a dodgy too many sessions? If you do
trigger platelets to form diet, but it might be an extra high-intensity training, make
a dangerous clot. investment in the healthy sure your body has the chance
blood bank to consider. to recover. Doctors orders.

VITAL STATISTICS
Age: 43
Job: Singer BE S T
Fitness MO: Competitive training
Wind-down secret: Lazy Sundays
BODY
MY FOOD
I spent my years in the band so scared
of gaining fat that I didnt feed myself
properly. When we split up, the crash came.
I had awful depression and desperately
tried to dull my feelings with food: bingeing
then starving myself. Learning to develop a
AS TOLD TO ROISN DERVISH-OKANE. PHOTOGRAPHY: MARLENE MARINO. *SUNWARRIOR.COM; THEBARBARY.CO.UK; GERADKITE.COM
healthy relationship with food was diicult,

but vital. Now, my days start with smoothie
bowls, boosted with Sunwarrior protein*,
coconut yoghurt and cacao nibs. Covent
Garden in London is my favourite place
to eat out: I love sharing plates of veggies
and grilled meats at The Barbary*. If we have
wine Ill stick to two glasses. Any more and
Ill feel low the next day. Though I struggle to
exercise the same restraint with Kettle Chips.
MY FACE
All through my twenties, I was frustrated
that people thought of me as just Sporty
Spice, but it took me years to feel condent
enough to experiment with diferent looks.
Day-to-day, I keep my make-up simple.
Now Im in my forties, Ive learned that
theres nothing more ageing than being
caked in foundation. I sip water throughout
the day to ensure my skins hydrated and
always remove my make-up before bed.
I buy my skincare products from my
favourite dermatologist, Dr Harold
Lancer, in LA. Theyre quite pricey [from
Spice 44, lancerskincare.com], but theyre
of life really bloody good. After all, my skin has
to last a lifetime, so its worth splurging on.
MY FITNESS MY FOCUS
WELLTH OF KNOWLEDGE Before the likes of Sweaty Betty, I made
looking sporty cool and Ill always be
I accepted I needed help with my
depression 17 years ago, but it was two
proud of that. Growing up, I competed diicult years before I even felt on the
in athletics and gymnastics, so I thought road to recovery. Ive had years of therapy
tness was all about getting sweaty and since, though one of my most important
Melanie C really going for it. It wasnt until after my

time in the Spice Girls that this all changed.
I was in LA making my rst solo record
breakthroughs came from my acupuncturist,
Gerad Kite*. I told him I was frustrated at
doing all the right things going to therapy,
The former Spice Girl and original and discovered how efective yoga was at eating well, being kind to myself but still
calming my anxiety. Now, I take a vinyasa feeling dreadful. He replied: It took you
athleisure pioneer on how she ow class at Triyoga Camden every week. a long time to get into this state. It will take
stays calm and confident I still love the thrill of competing, though, you a long time to get out of it. I repeat this
and last year trained for two triathlons. to myself when times are tough. Sometimes,
When my alarm went of at 6.30am on a taking things slowly is the best medicine.
Saturday for a swimming training session, Thats why, no matter what else I have
yes, I questioned my life choices, but as going on, every Sunday is uninterrupted
I jumped into the water, I was energised chilling time for me and my daughter
all over. I love to push myself, so my [Scarlet, seven]. When were sitting in our
next goal is to take up parkour. I havent PJs on the sofa, Im in my happy place.
backipped for a couple of years, but Melanie Cs latest album Version of Me is out now;
I reckon Ive still got it. buy tickets for her UK tour in April at melaniec.net

ONE-PIECE WORKOUT
Kettlebell
Get whole-body fit from the comfort of your
living room? Yes, it is doable. Just reacquaint
yourself with this classic piece of kit
o, spring is basically here, which means youre

2
ROTATING BACK LUNGE
S
nally waking up in daylight and therefore have Targets: Quads, glutes, back
no excuse not to fit in an early morning gym Do: 45 seconds, then rest for
session. Not keen on actually leaving the house? SWING 15 seconds. Do 4 rounds
Then its time to get to grips with the kettlebell. Targets: Glutes, hamstrings, abs
You can work every muscle in your body with one: Do: 1 minute of swings, then rest
its essentially a handheld gym, says PT Elliot Bulley, founder of for 30 seconds. Do 5 rounds (a) Standing with feet together,
Londons Go Hard Go Home classes. Focus on explosive speed and hold the kettlebell in both hands.
endurance to melt stubborn fat and nail that tight, toned look, or Step your left leg back into a lunge
lift steady and heavy to build a strong, cut physique. This 25-minute (a) Hingeing at the waist, grip the then rotate your shoulders to the
circuit will max your metabolism, tighten your glutes and reward kettlebell in both hands. With right, holding the kettlebell over
you with a knockout core, all from the comfort of your living knees slightly bent, transfer your your right leg, above your hip.
room. So move your cofee table out the way and get swinging. weight to your heels and let the (b) Push off from the right foot
kettlebell swing between your legs. to return to standing, pulling
(b) Thrust your hips forward to a the handle up under your chin,
standing position and let the weight and keeping your elbows high.
swing up to shoulder height. As it Repeat on the other side.
falls, stand straight with a strong
FYI 1. Start with an 8kg kettlebell build up to 12kg when you
need challenging 2. Do the workout in a circuit, with a 1-minute rest core until your forearms reach your
between each exercise 3. One round will be enough. Seriously hips, then hinge forward and repeat.

BE S T
BODY
TAKE
A SWING
Get your own
Womens Health TURKISH GET-UP
kettlebell. Targets: Arms, shoulders, core
From 16.49 at Do: 4 sets of 8 reps on alternating
argos.co.uk sides, 5-second rest between reps
and 30-second rest between sets
(a) Lying down, with the kettlebell

in your left hand, left leg bent and
right leg straight, extend your arm
to the ceiling. Maintaining a vertical
line, sit up, keeping your right
hand on the floor. Raise your hips
up and sweep your right leg under,
placing your right knee below your
hip and pushing up to kneeling.
(b) Push through your left foot
to stand without lowering the
kettlebell. Reverse and repeat.
WORDS: ROISN DERVISH-OKANE. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS. HAIR AND MAKE-UP: JULIE READ
AT CAROL HAYES MANAGEMENT. WITH THANKS TO JJ LOCATIONS. FIND OUT MORE AT GOHARDGOHOME.CO.UK
HALO
Targets: Shoulders, abs
Do: 3 sets of 10 reps, 30-second
rest between sets
CYCLONE
Targets: Glutes, quads, obliques
Do: 3 sets of 10 reps, 30-second (a) With both hands, hold the
rest between sets kettlebell upside down in front
of your chest. Keeping your core
tight and both hands on the
(a) Hold the kettlebell in your left kettlebell, raise your forearms up,
hand, lower into a squat and feed it placing the left arm over your
through your legs to your right hand. head. Going towards the left, circle
Bring it round your right leg and up your head with the kettlebell until
to your left shoulder, cushioning you reach your starting position.
the impact with your left hand. (b) Lift your right forearm over your
(b) Feed the weight back through head and circle your head in the
your legs to your left hand, round opposite direction. Thats a rep.
your left leg and up to your right
shoulder, cushioning the impact
with your right hand. Thats one.

Slim Down
S M A RT ST R AT E G I E S FO R FA D - F R E E W E I G H T LOSS
HUNGER GAMES COMING ON STRONG THE JOY OF MEX

Learn the new slim-down secret How one reader lifted herself out of a rut Lean, hot, guaranteed to satisfy. Yep, its nachos
What do you do if lost pounds find their way back on your body? You stop
beating yourself up, for one thing. New research reveals that when it comes
to keeping the weight off, theres more going on than just your willpower
WORDS ROISN DERVISH-OKANE ILLUSTRATIONS BARRY DOWNARD

Cruciferous
crisis
J ust like spending your Sunday Insta-stalking

your ex while picking at last nights Mighty Meaty
from Dominos, clichs are designed to make you
feel better about yourself. What goes around
comes around. Everything happens for a reason. Its just mind
over matter. That last one, though, gets trotted out incessantly
as a get-out-of-jail-free card when it comes to weight loss or
rather the lack of it. Hate to break it to you, but it just aint true.
Try this one instead: Your body actually wants you to be fat. But
its not doing it out of spite. Youre hardwired to want to hold on
to fat because that tells your brain how long you can survive
without food, says Dr Giles Yeo, a geneticist at the University of
Cambridge. And the culprit behind this self-sabotage? A little
hormone called leptin. But get to know leptin and exactly what
its up to and you can get it to work with, not against, you...

SLIM
DOW N
toll brutal headaches and exhaustion she

opted for a less dangerous diet: cutting out
sugar, basing her three daily meals around miracle cure for obesity, since they found
lean protein and greens, snacking on an that injecting it into people who were unable
apple or handful of unsalted almonds. The to produce their own leptin a rare medical
Dont be mistaken, leptins a good egg it result? In just 12 months, she regained all condition saw rapid drops in appetite and
regulates your appetite, tells you that youre the weight shed previously lost. I was fat loss of a third. But when scientists gave
full and that its time to step away from the hungry, confused and angry with myself, she the hormone to people who were not decient,
bufet. It lives in your fat cells though, so if says. Was I just not trying hard enough? which accounts for a vast majority of the
you lose weight, youll also kiss goodbye to Dr Scott Isaacs, an endocrinologist and population, it didnt do much. Why?
your leptin. So? No leptin means no stop author of The Leptin Boost Diet, regularly Essentially, there was already enough leptin
eating messages, so you keep munching. sees women in Zeynabs position at his clinic in the body, but the brain satised that it
The consequences? As well as increasing
your appetite, this response slows your
metabolism (the rate at which you burn fat ONCE YOU LOSE WEIGHT, YOUR
for fuel). From the rst time you lose a
signicant amount of weight, your body is BODY IS TRYING TO BRING IT BACK
always trying to bring you back up, says Dr
Yeo. Research from the University of Exeter
backs him up, revealing that those who try to
lose weight actually end up gaining more in
the long term than those whove never dieted. in Atlanta, US. There are two things going had plenty of fat stores stopped registering
on, he explains. First, when Zeynab crash it. In laymans terms? Articially topping up
ON THE FRONT LINE dieted, her leptin levels will have dropped. someones leptin levels had little efect.
Zeynab Mohammed, a 27-year-old blogger Research has shown that they dont rise Ultimately, theres no quick x.
from London, has always battled her weight. again for at least a year, even when the In someone with a fully functioning
Hitting 13st, she was determined to change, person has regained all the fat. Second, the leptin system (ie the naturally lean or those
so started cooking veg-packed meals from leptin her body fat was producing wasnt whose weight has remained steady), fat cells
scratch and doing cardio workouts three doing its job and telling the brain that she release leptin and kick-start a chain of
times a week. After eight months with little didnt need to eat more. This is down to signals in the part of the brain responsible
impact, she made the decision to start something called leptin resistance, which for appetite control, called the hypothalamus,
cutting meals. I know it was wrong, but 99.9% of obese people have, says Dr Isaacs. explains Dr Stephan Guyenet, author
I was basically living of fruit and my weight Resistance to leptin was identied shortly of The Hungry Brain. One of these
dropped 22lbs in two months, she says. But after the hormone was discovered in 1994. signals called POMC suppresses food
once the physical damage began to take its Scientists had hoped leptin would be a intake and raises calorie expenditure.
At the same time, leptin switches of an
appetite-driving neuron called AGRP. But
when the hypothalamus doesnt register the
leptin signal in someone who is resistant,
WHATS SWEAT GOT TO DO WITH IT? the efects reverse: turning satiety neurons
of and activating hunger ones.
Team our lesson in leptin with an optimised workout to keep the weight off for good
MIXED MESSAGES
Scientists and doctors cant agree on exactly
how leptin resistance takes place or what
to do about it. Had he examined Zeynab,
Dr Isaacs might have prescribed an
appetite-suppressing medication called
THE UPSHOT THE WORKOUT THE SCHEDULE Saxenda, which acts similarly to leptin.
Exercise lowers your Skip the HIIT and Sweat on the regular
body-fat base level train for endurance When overweight
But leptin resistance is not recognised by
When calorie-restricted Scientists found that rats women exercised the NHS. Government guidelines advise GPs
rats were split into (yes, rats again) doing regularly, scientists to consider referring a patient to a hormone
two groups one that endurance training shed found they didnt specialist only if lifestyle changes dont work.
exercised, one that didnt body fat and were able to compensate by I was basically told to eat less and move
both lost weight. When keep it of, suggesting overeating*. So regular more, says Zeynab. But by this point I was
the food limit was lifted, that going long acts training may dampen the
the exercisers kept the fat like leptin, triggering starvation response to
of*. A parable for us all. satisfaction hormones*. signicant weight loss.

16
The number of diets the average
British woman will start in her
lifetime, each lasting around
a month. And the weight lost
during each? Around 5-7lbs*.
Did anybody say yo-yo?
plan for a little hormonal help? Eggs for

breakfast, lean chicken with greens and
Watch your brown rice for lunch, carrots and low-fat
appetite
hummus (low-calorie and bre-rich) for
a snack and a dinner rich in leptin-boosting
zinc (beef and black beans are both
WHEN LEPTINS UNHEARD, THE good sources). Bon apptit.
As well as dietary changes, Dr Isaacs also
STARVATION RESPONSE KICKS IN recommends solid, structured sleep. Leptin
*SOURCES: AMERICAN JOURNAL OF PHYSIOLOGY; LIPIDS HEALTH DISCUSSION; INTERNATIONAL JOURNAL OF OBESITY; FORZA SUPPLEMENTS SURVEY
is mostly secreted at night, so if youre
getting less than seven hours, its going to
lower your levels, he says. Backing him up
is research in the journal Annals of Internal
eating a maximum of 1,200 calories and kicks in. One potential solution? Eating Medicine, which shows that, if youre getting
walking at least 15,000 steps a day just to more omega-3 fatty acids nd them in oily only ve hours a night, youll have 15.5% less
maintain my weight. The subject of testing sh or axseeds shown by researchers at leptin than if youre managing the full eight.
her hormone levels never came up. Dr the University of Liverpool to mitigate the Plus, insuicient shut-eye can have you
Vaibhav Sharma of The London General impact of inammation on the hypothalamus. eating up to 400 extra calories a day, mostly
Practice explains the likelihood of why: You Spanish researchers also found that the of high-fat, low-protein food, according to
can check leptin levels with a simple blood antioxidant resveratrol (found in grapes) the European Journal of Clinical Nutrition.
test that costs around 119, he says. But the strengthened leptins signalling in the brain. So what of Zeynab? She was ofered
results take a month to get back and, as leptin Dr Isaacss second suggestion is for Zeynab fat-blocking drugs, which she declined, and
resistance is so under-researched compared to tweak her diet to boost levels of leptin and then made her own lifestyle changes. As well
with the likes of glucose intolerance and appetite regulators, like the peptides GLP 1 as eating healthily, I now exercise more, she
diabetes its typically standard practice and peptide YY, and dampen the hunger says. Typically, I have porridge for breakfast,
to pursue diet and exercise rst. hormone ghrelin. So, what does that mean a salad with a piece of fruit for lunch, and
in practice? First, go big on protein. Youll chicken with vegetables for dinner; and I go
GAMING THE SYSTEM get an increase of these more satisfying gut to a spin class and do HIIT twice a week.
Some experts are more optimistic about the peptides from digesting a protein-based As a result, she has lost 11lbs of the weight
options. For someone like Zeynab, Dr Isaacs meal over a carb-heavy one, says Dr Yeo. she regained. I am hoping to be tested for
suggests tackling the condition on two fronts. Dr Isaacs agrees and advises clients to base leptin deciency, though, she says.
First, by combating the inammation he their meals on protein and bre, both of When it comes to leptin, there is so much
attributes to leptin resistance and believes which suppress ghrelin. His ideal meal we dont know, admits Dr Isaacs. But we do
amplies the problem. Dr Guyenet agrees: know these lifestyle changes do not work as
When the area around the hypothalamus is an instant x. The only way to reset the point
inamed, this makes leptins pathways less at which your brain defends your body fat
responsive. And with leptins stop eating is to start making these changes now and
messages unheard, the starvation response stick to them. Long game it is, then.

FAT BURNERS DIARY SLIM
DOW N
Lifting weights THEN

Thanks to swimming and dancing
helped me shed 3st lessons, I was a lanky child. But

after getting lazy in my teens,
the weight began to creep on.
Swapping workday bingeing for weightlifting helped Aldine Im 5ft 8in, and at university
I ballooned from a size 10 to
Preisner, 35, give her body (and mind) an overhaul a size 16. After uni, I got a mainly
sedentary job in legal marketing and
developed a penchant for junk food.
Following the birth of my daughter
at 26, I was a size 18. The stresses
of being a mum werent helped by
my unhappiness with my size. Five
months after giving birth, a stranger
called me fat on a night out. I went
home in tears and decided never to
cry about my body again.
HOW
Although I felt intimidated, I joined
a gym and approached a PT, who
helped build my confidence with
TRX, kettlebells and weights. With
three sessions a week, I saw results
straight away. Exercise encouraged
me to fuel my body correctly, too. I
WEIGHT cut out processed foods and starchy
carbs, and began eating avocado on
TO GO
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: NEALE HAYNES. HAIR AND MAKE-UP: DESMOND GRUNDY AND JULIE READ AT CAROL HAYES MANAGEMENT
toast for breakfast, a mid-morning

protein shake with a piece of fruit,
chicken, sweet potato and broccoli
for lunch, and steak with buttery
spinach for dinner. My stomach
GOOD FUEL flattened, my bum lifted and my
Greek yoghurt with strength increased. I could deadlift
fruit and granola 95kg no problem.
for a post-training
protein hit. NOW
Having spent my twenties
dreaming of being a skinny size 6,
Im now much more body confident
as a size 10 to 12 with muscles
FIT KIT and curves. Changing my lifestyle
Reebok leggings inspired me to give up my desk job
always pass the and study for my PT qualification.
squat test they Now, as the health and fitness
never go see-through. manager of a local gym, Ive taught
about 100 women to love lifting
weights. Scheduling five HIIT
and weights sessions for myself
every week helps with my anxiety,
FITSPO too. I will always make time for my
Beyonc and Jennifer own fitness, even if it means getting
Lopez Im inspired up at 6am and fitting a workout
by curvy women in before the school run. Fitness
who are healthy to me has become as much about
and strong. helping my mental health as it
is about looking good.

THE EXPERT
Who: Rob Hobson
Youll know him as One of the UKs SLIM
foremost nutritionists and co-author of The
Detox Kitchen Bible (robhobson.co.uk)
DOW N
THE CALORIE CUT
Nachos
Some healthy tweaks turn this Mexican fat bomb into a get-lean snack. De nada
Original
nachos
Key ingredients:
Tortilla chips Sour cream
Cheddar cheese
Cals: 780
Sat fat: 19.4g
Lite
nachos
Key ingredients:
Sweet potato Greek
yoghurt Paprika
Cals: 451
Sat fat: 4g
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. *SOURCES: NUTRIENTS; UPPSALA UNIVERSITY, SWEDEN;
PENN STATE UNIVERSITY. ROBS BOOK, THE DETOX KITCHEN BIBLE (BLOOMSBURY, 14.99), IS OUT NOW
CURB THE CRUNCH DONT SAY CHEESE SWEET THING CREAM OF THE CROP SUPER SPICE
Corn tortillas cut, fried The original dish has Sweet potato, the Nachos not complete Spice things up with
and salted: what could a hefty serving of wellness worlds without a dollop a sprinkle of paprika.
be wrong with that? Cheddar, making up fave root veg, is high of dairy? Lose the Researchers* found
Oh yeah, everything. a good portion of its in resistant starch: sour cream and get that adding a paprika
Common varieties huge sat fat content. a specific kind of fibre thee to the Greek. spice blend to
pack just 2.3g of fibre As well as clogging that helps reduce fat Researchers at the high-fat meals
per 30g serving. Plus, arteries, sat fat is more accumulation in the University of Missouri lowered the blood
the oil theyre fried in likely to be stored on body, according to found high-protein sugar-spiking insulin
is high in omega-6 your belly than mono a 2015 review in the Greek yoghurt eases response by 20%,
fatty acids, too much or polyunsaturates*, journal Biomedical hunger, keeping you keeping your GET THE
RECIPE
of which can cause rendering all those and Environmental satisfied for longer. appetite in check.
weight gain*. crunches pointless. Sciences. Total winner. Tasty and practical.

120
The percentage of your
vitamin A RDA supplied
SLIM by one medium-sized
DOWN sweet potato as
well as 30% of your
vitamin C. Sweet.
et p o tat o nacho
w e s
S
CALS 451 | SAT FAT 4g | SUGAR 16.9g | SERVES 4
INGREDIENTS METHOD
3 large sweet potatoes 1 tsp 1. Preheat the oven to 220C. Peel
olive oil 1 tsp smoked paprika the sweet potatoes and slice into
pinch of cumin sea salt rounds -inch thick. Place in a bowl,
For the guacamole: flesh of 2 ripe then add the oil, smoked paprika,
avocados juice of 1 lime 1 red chilli, cumin and a little salt, coating well.
seeded, finely chopped garlic clove, 2. Lightly grease a baking sheet with oil,
peeled, grated 1 large ripe tomato, lay the sweet potatoes in one layer and
seeded, chopped 2 spring onions, bake for 40 minutes, turning after 20.
finely sliced salt and black pepper 3. To make the guacamole, mash all the
For the salsa: 4 tomatoes, seeded, ingredients together with a fork. Cover
finely chopped 1 red chilli, seeded, with cling film and chill for 20 minutes.
finely chopped 1 garlic clove, 4. In a bowl, mix the salsa ingredients
peeled, grated juice of 1 lime together, then set aside for 10 minutes.
tbsp extra virgin olive oil sea salt 5. Stack the sweet potato chips on
To serve: 2 tbsp low-fat Greek a large plate and spoon dollops of
yoghurt handful of chopped the guacamole, salsa and yoghurt on
coriander leaves top. Garnish with coriander leaves.
ARRIBA! ARRIBA!
Want your taste of Mexico without a side of washing up? Heres where to find the healthiest nachos in the UK
FOR TOPPINGS FOR THE PLANT-POWERED FOR HUNGRY APPETITES FOR ADVENTUROUS FOR FRESH TASTES
CONNOISSEURS Vegan nachos at Bodega Black bean tacos at TASTE BUDS Ceviche with totopos
Tostadas de Cangrejo at Cantina, Birmingham Wahaca, nationwide Spicy roots tostadas at Cielo at La Taqueria, Belfast
Cantina Laredo, London Meat and dairy-shunning If you want to make Blanco, Leeds and London Mexico meets Peru in
Delicious toppings are Mexican food fans a meal out of your This Mexican eatery Northern Ireland: locally
the main event at this neednt miss out. nachos, these tortilla tops two crisp tortillas caught fish is marinated in
luxe Mexican eatery in Bodegas vegan-friendly chips come topped with sweet potato, fresh chilli and lime, served
Covent Garden (hello, menu is all about nachos with fresh guacamole, pumpkin seeds and with tomato, onion and
crabmeat and pico de topped with spicy salsa, tomato salsa and frijoles, feta all washed down coriander. Fresh-baked
gallo salsa), accessorised fresh guacamole and aka Mexican black with tequila cocktails and tortilla chips on the side.
with a few tortilla chips. jalapeos. Simple. beans. Chorizo optional. turmeric-infused juices. Game = changed.

T H E L AT E S T N U T R I T I O N A L K N O W - H O W F O R A B E T T E R B O D Y
PAGE 55 PAGE 60
MEET YOUR MATCHA MAGIC CARPET

How to get more of the green stuf in your life Fantastic fungi and where to nd them
WORDS: VALERIE VETETO. FOOD STYLIST: MARI WILLIAMS. PROPS STYLIST: LUIS PERAL
Matcha lattes? So 2015, babes. But this wonder powder is far from
over and makes an ideal addition to some surprising dishes.
Feeling adventurous? Lets get green-fingered
PHOTOGRAPHY MICHAEL HART

Mixnmatcha
I ts vibrant emerald
hue has made matcha
an Instagram hit.
But the powders real
beauty is in its off-the-charts
nutritional perks. Matcha
comes from tea leaves that
have been grown in the shade,
Need some inspo? Get more goodness in your
life with these bright (green) ideas
a condition that forces the

plant to produce more of
certain health-promoting
compounds (as well as Impressed? Thats not all:
chlorophyll, which gives it that combined with cafeine (matcha
typically has less than half as
signature colour). As a result, much as the average cup of
matcha contains concentrated cofee), L-theanine has also
been shown to increase focus
doses of the antioxidant and alertness without the
epigallocatechin gallate jitters of java, providing what
(EGCG) and the amino acid its fans call a gentle buzz.
With so many benets, its
L-theanine. EGCG has been hardly surprising that chefs
shown in multiple studies to have begun experimenting with
the powders earthy vegetal
ward off cancer, aid weight loss avour. At London tea bar
and preserve heart and brain Piacha, you can start the day
with a matcha cinnamon roll
health, while L-theanine can or matcha coconut porridge,
increase brainwaves associated then ll up at lunch with a feta
with a state of calm and may matcha rye salad (piacha.co.uk).
For a sweet treat, try the matcha
help lower blood pressure, says tea slab from In Truffle We
Kristin Kirkpatrick, dietitian Trust (4, intrufflewetrust.com),
cals sat fat sugar serves
a Manchester-based artisan
and manager of nutrition chocolate maker; or for a
250 1.4g 0.3g 1
services at the Cleveland savoury fix, London restaurant INGREDIENTS METHOD

Ichiryu ofers matcha green udon 1 tsp matcha powder 1. In a small bowl, mix
Clinic Wellness Institute. noodles (ichiryuudon.com). pinch of salt 120ml together the matcha
But you dont have to go to hot water 1 spring powder and salt.
a fancy restaurant to lap up onion, sliced 2 tsp 2. Add the hot water
some matcha. Simply buy the black sesame seeds and whisk for a minute
powder and include it in your 125g cooked white rice or so, until dissolved.
everyday cooking at home. Try 3. In another bowl, stir
the spring onion and
Clearspring Japanese Organic
sesame seeds through
Matcha Green Tea Powder
the cooked rice.
Premium Grade (11.50 for 40g;
4. Pour the matcha
planetorganic.com), which is mixture over the
100% matcha so there are no rice to serve.
hidden sweeteners. Could you
be any more virtuous?

137
The number of times
more EGCG that can
be present in matcha E AT
compared with regular
brewed green tea. And
S M A RT
thats a good thing.

101 1.3g 2.3g 2
INGREDIENTS METHOD
1 tsp matcha powder 1. Combine the
1 tsp water 1 tbsp matcha powder and
fresh lemon juice 1 water in a jar, screw
tbsp extra virgin olive on the lid and shake
oil 1 clove of garlic, for 30 seconds.
minced 1 tsp finely 2. Add the remaining
diced spring onion ingredients and
1 tsp tahini 1 tsp shake again until
honey tsp salt well combined.
3. Drizzle over a
mixed salad. Saucy
womenshealthmag.co.uk
34
The amount of
cafeine in milligrams
E AT in a cup of matcha,
SM A RT compared with 95mg
in the average cup
of black cofee.

595 1.3g 2.3g 1
INGREDIENTS
240ml vanilla or
chocolate almond
milk 80g chia seeds
1 tsp matcha powder
1 tbsp coconut
flakes, toasted
METHOD
1. Add the almond milk,
chia seeds and matcha
powder to a large jar.
2. Screw on the lid,
shake for 30 to 60
seconds and store in
the fridge overnight.
3. In the morning,
transfer to a bowl, top
with coconut flakes
and enjoy immediately.
Or chuck the jar in
your bag for later.
*(18.99, JACQUI SMALL). TRY TEAPIGS 100% PURE ORGANIC MATCHA

8 0g 0g 2
INGREDIENTS 2. Add the remaining

1 tsp matcha powder water and whisk again
120ml cool water until smooth.
(12 FOR 14 SACHETS; TEAPIGS.CO.UK)
3. Pour into an ice

METHOD cube tray and allow
1. Sprinkle the matcha any foam to subside
into 60ml of the water before freezing. Add
and whisk vigorously to a glass of water to
for about 2 minutes to feel saintly. Or a G&T if
remove any lumps. saintly aint your bag.
womenshealthmag.co.uk
TEA BREAK
Get the most from your
matcha with help from
Louise Cheadle, co-author
of The Book of Matcha*
GO ORGANIC
It contains higher amounts
of EGCG meaning
youll contain higher
amounts of smug.
AVOID THE BOIL

Use hot (not boiling) water
to maintain the integrity
of the EGCG catechins.
Around 80C is perfect.
TART UP
Add a squeeze of lemon
to your cup. It aids the
absorption of matchas
beneficial compounds.
TIME FOR TEA

Drink your matcha at least
cals sat fat sugar serves one hour before or two hours
224 1.5g 5.5g 1
after eating food to absorb
higher amounts of EGCG.
INGREDIENTS ground thyme tsp
85g salmon fillet cayenne pepper
80g each of steamed
broccolini, green METHOD
beans and sugar snap 1. Combine all of the
peas lemon wedge spice rub ingredients.
For the spice rub: 1 tsp 2. Rub over the top of
matcha powder tsp the fish, bake at 200C SIMPLY THE BEST
ground black pepper for 10-15 minutes, and Matcha should come from
tsp garlic powder serve with the veg Japan and be almost neon
tsp salt tsp and lemon. Fish night green with a sweet, smooth
ground ginger tsp just got interesting. taste, never bitter or grainy.

10
The number of times more
potent powdered mushrooms
are than their wholefood cousins.
Adding them to a smoothie
or brownie will give you much
more bang for your buck.
MAGIC
If you go down to the woods today or
maybe just the wholefood store. Either way,
stock up on fungus its a health-boosting
nutritional powerhouse
WORDS LUCY FRY
ILLUSTRATIONS AARON MILLER
hat springs to mind
W when someone mutters

mushroom? That
limp, pallid addition to
your stir-fry (joke: we mean fry-up)?
Or that lost weekend in Amsterdam?
(48 hours hiding in the hotel wardrobe?
No? Just us then.) Whatever your
thought process, its time to change it:
fungi are actually worth getting excited
about. Were not talking your run-of-
the-mill button what were all over is
its medicinal relatives. You know, the
ones that look like they were discovered
on the bottom of your Asics. Medicinal
mushrooms are rich in B vitamins,
vitamin D, magnesium and a number
of immune-supporting compounds,
says registered nutritionist Christine
Bailey, author of The Gut Health Diet
PHOTOGRAPHY: TORKIL GUDNASON/TRUNK ARCHIVE
Plan (christinebailey.co.uk). With a

forests worth of exotic species to try,
youll need some help, so we asked the
experts which ones you should dish
up to cast their spell. Hey presto
Trip of
a lifetime

E AT
SM A RT
THE PROMISE THE PROMISE THE PROMISE THE PROMISE

AN ENERGY BOOST INNER YOUTH BOOSTING THE BRAIN CANCER PREVENTION
THE PROOF Also known as THE PROOF Hailing from THE PROOF This fungus has THE PROOF Nicknamed Hen of
Caterpillar Fungus, this East Asia and nicknamed the been catching the attention of the Woods, this could be your
nger-like shroom is a Mushroom of Immortality, researchers since the 1990s for lucky charm when it comes to
favourite with athletes. Why? Reishi protects the blood its nerve-regenerating power. minimising your cancer risk. It
It boosts energy, strength from oxidative damage and Its molecules can repair and fights cancer in several ways,
and stamina, according to increases antioxidant activity. stimulate nerve growth, so its says nutritionist Dr Michelle
a 2016 study*. Cordyceps Translation: itll keep your skin good for those who struggle Braude (thefoodefect.co.uk).
increases aerobic capacity looking young. Antioxidants with focus or memory, or want It protects cells from becoming
because it contains molecules stop your cells from mutating to fend of neurodegenerative cancerous, improves the
that can help transport and getting damaged, says diseases like Alzheimers and immune systems ability to
oxygen into cells, allowing Melwani. They also help to Parkinsons, says Melwani. nd and destroy cancer cells
the body to function more modulate the immune system, BUY IT Lions Mane and prevents uncontrolled
eiciently, explains which reduces inammation Mushroom Powder, 12.99 cell division and the spreading
nutritional therapist Romina in the body, another trigger for 100g (indigo-herbs.co.uk). of cancer. Dr Braude advises
Melwani. It also enhances of premature ageing. TRY IT In mushroom brownies. eating this shroom in its
lactate clearance: the bodys BUY IT Reishi Mushroom Ready? Melt 150g cacao butter whole form to better absorb
ability to reconvert lactate Pure Powder, 7.99 for 50g then add 5 tbsp cacao powder. its health-boosting properties.
*SOURCE: INTERNATIONAL JOURNAL OF MEDICINAL MUSHROOMS; PEKING UNIVERSITY HEALTH SCIENCE CENTER. RECIPE FROM INDIGO HERBS.
into energy. So those final (indigo-herbs.co.uk). In a bowl, whisk 3 eggs and Consider yourself told.
reps or sprints will be that TRY IT As an anti-ageing 100ml maple syrup. Blitz 400g BUY IT Fresh Maitake
little bit easier. PB smashed. smoothie. Try Baileys youth- cooked beetroot in a food Mushrooms, 14 for 150g
BUY IT Four Sigma Foods giving elixir: Blitz 250ml processor, add to the cacao (smithymushrooms.co.uk).
Instant Cordyceps, 23.99 for coconut water, 1-2 tsp Reishi mixture with 10 pitted dates, TRY IT In cell-protecting pasta.
20 bags (planetorganic.com). powder, 1 tbsp nut butter, 1 tsp 200g ground almonds, tsp Frying pan out for Dr Braudes
TRY IT In an energy-boosting axseed oil, 1 tbsp each raw baking powder, 40g cacao recipe: Saut 75g mushrooms
tea. Think of these like your cacao and lucuma powder, powder, 2 tsp acai powder, with a little onion and add
standard tea bags. Brew for 1 tsp each maca and acai 3 tbsp Lions Mane powder chopped tomatoes. Serve
five minutes for best results. powder, 100g frozen mixed and the egg mixture. Blend, over wholewheat pasta to aid
Make it before you sort your berries and 1 tsp manuka pour into a lined tin and bake the absorption of Maitakes
gym bag, then. honey. Slurp and glow. for 30-35 mins at 180C. antioxidants and nutrients.
THE PROMISE system. So, if youre falling foul anti-viral for cold and u.
A STRONG IMMUNE SYSTEM of every bug going, this little Spring cold? Not on our watch.
THE PROOF Say hello to your fungus will perk you back up; BUY IT Host Defence Turkey
new fast-acting pick-me-up. while if your immune system Tail, 50.15 for 120 capsules
Records of Turkey Tail being is overacting (think runny nose (biovea.net/uk).
brewed as medicinal tea in and watery eyes), it will help TRY IT Pop these like vitamins.
China date from the early 15th balance things out. Each of the Two capsules once a day. Take
century, says mycologist (read: molecules inside this mushroom between meals for optimal
mushroom biologist) Paul has two very specic types of results, but if you notice minor
Stamets. One of its secrets lies beta-glutans that have the digestive upset, try taking
in polysaccharides complex ability to attack viruses and to with food, says Mark Stengler,
carbohydrates shown in a stimulate the immune system, author of The Health Benefits
study* to regulate the immune says Melwani. Think of it as an of Medicinal Mushrooms.

THE EXPERT
Who: Benoit Marmoiton
Youll know him as Head chef
E AT
at Farm Girl Cafe (thefarmgirl.co.uk) SM A RT
1 2
A K FAST
LU NCH
R E
B
WATERCRESS SCRAMBLED EGGS CHICKEN, WATERCRESS AND

IN A SOCCA WRAP BEETROOT SANDWICH
Watercress
Easy on the eye, yes, but the go-to garnish is also a nutrient-packed green to be reckoned with. These four
recipes from Benoit Marmoiton at Londons Farm Girl Cafe prove its more than style over substance
3 4
N ER
SNACK
DI N
WATERCRESS AND CHLOROPHYLL PESTO SHIITAKE AND WATERCRESS BROTH

WITH CRUDITS WITH SOBA NOODLES

E AT
SM A RT
LUNCH BREAKFAST
CHICKEN, WATERCRESS AND BEETROOT SANDWICH WATERCRESS SCRAMBLED EGGS IN A SOCCA WRAP
CALS 651 | SAT FAT 6.2g | SUGAR 8.3g | SERVES 1 CALS 781 | SAT FAT 18.7g | SUGAR 5.6g | SERVES 1
INGREDIENTS METHOD INGREDIENTS Heat a non-stick frying pan, add

2 slices of sourdough bread 1. Toast the sourdough slices. 3 eggs, beaten 10g salted the coconut oil, then cook the
1 chicken breast, cooked and 2. In a food processor, blend the butter 50ml whole milk 50g batter as you would a pancake.
sliced bunch of watercress ingredients for the beetroot spread. watercress leaves 1 avocado, Transfer to a plate to cool.
For the beetroot spread: 1 Season, then transfer to a dish. chopped juice of 1 lime a few 2. On a saucepan set over a low
beetroot, cooked tbsp 3. For the tapenade, blitz the coriander leaves, chopped 10g heat, mix the eggs with the
wholegrain mustard tsp red olives, garlic, chilli flakes, capers, pomegranate seeds edible butter and milk, and season. Stir
wine vinegar 1 tbsp olive oil anchovies and olive oil. Season. flowers, to serve continuously. When the eggs are
For the tapenade: 25g pitted 4. Spread the beetroot mix For the wrap: 22g chickpea flour nearly cooked, add the watercress
black olives clove of and the tapenade on the bread. 45ml water pinch of ground and briefly warm through.
garlic, precooked pinch of Fill with the sliced chicken and cumin 1 tsp coconut oil 3. Toss the avocado with the lime
chilli flakes 3g capers 3g watercress. Sandwich, sorted. juice and coriander, and season.
anchovies 50ml olive oil METHOD 4. To serve, top the pancake with
Note: Precook the garlic by 1. Whisk the chickpea flour, water the avocado, eggs, pomegranate
placing it in a pan of cold water. and cumin to form a smooth seeds and edible flowers, then
Bring to the boil then remove. batter. Add a little salt to taste. roll it up. Its a wrap!
GREEN GOODNESS The ancient green has benefits that give it serious serving status
1 Eyes lacking lustre? 2 As its rich in vitamin C and 3 Ditched the dairy? Cant
Eating 85g of watercress beta-carotene, which is swallow supplements?
a day can do wonders for eye converted into vitamin A by the Watercress could be all you need
health, reducing the risk of age- body and needed for anti-ageing to increase bone density, prevent
related macular degeneration collagen production, 80g of the fractures and ward of osteoporosis.
in eight weeks*. How? It leafy green eaten daily can Just 34g contains more than
minimises DNA damage to white reduce wrinkles and improve skin 100% of your RDA of vitamin K
blood cells, and increases levels condition (think smaller pores, (needed for bone metabolism)
of antioxidants lutein and less blotchiness and redness). and has more calcium, gram for
beta-carotene. Crystal clear. Eternal youth in a mouthful. gram, than whole milk. Solid.
DINNER SNACK
SHIITAKE AND WATERCRESS BROTH WATERCRESS AND CHLOROPHYLL
WITH SOBA NOODLES PESTO WITH CRUDITS
CALS 490 | SAT FAT 2g | SUGAR 8.3g | SERVES 1 CALS 459 | SAT FAT 6g | SUGAR 13.6g | SERVES 2
INGREDIENTS Kaffir lime leaves in a metal mixing INGREDIENTS METHOD

1kg ripe tomatoes, diced 1 bowl. Add the sparkling water then 500g spinach 20ml spring 1. In a food processor, blend
WORDS: EMMA PRITCHARD. PHOTOGRAPHY: IZZY CROCKER, AGATA PEC
AT HEARST STUDIOS; GETTY IMAGES. *SOURCE: UNIVERSITY OF ULSTER
piece of lemongrass 2-3 black cook gently over a bain-marie for water 1 clove of garlic, the spinach and water. Strain
peppercorns 100g ginger, grated about two hours. Pass this mixture precooked 10g flaked almonds through a tea towel into a large
1 red chilli, finely chopped through a sieve and cloth so youre 1 handful of watercress 150ml bowl. Transfer this liquid to
2 Kaffir lime leaves 500ml left with tomato water or consomm. olive oil 4 carrots 2 sticks of a saucepan and bring it to
sparkling water 100g shiitake 2. In a large pan, add the shiitake celery a few florets of broccoli the boil, then pass it through
mushrooms, halved 150g soba and 200ml of the consomm, 2 lemon wedges a second straining cloth
noodles, cooked 1 handful of then season. Cook over a low heat immediately what is left
watercress 3 mint leaves, until the mushrooms are tender. on this cloth is chlorophyll.
chopped 4 coriander leaves, 3. Add the noodles, watercress 2. Blitz the garlic, chlorophyll,
chopped 50g flaked almonds and chopped herbs. Warm through almonds and watercress. Add
edible flowers, to serve for a couple of minutes. the olive oil gradually, blitzing
4. Pour into a bowl and top with continuously. Season to taste.
METHOD the flaked almonds and edible 3. Cut the veggies into batons
1. Put the tomatoes, lemongrass, flowers. If you fancy a post-workout or small chunks. Serve with the
peppercorns, ginger, chilli and protein hit, add an egg. Get cracking! pesto and a lemon wedge. Dip in.

P O S I T I V E ST E P S TO A H E A LT H I E R O U T LO O K
PAGE 69 PAGE 72
OVER BORED? A NEW HOPE

Well, good. Its time to exploit ennui and make it work for you Eat right to avoid Alzheimers? Something to think about
When it feels like your life is sending you to sleep, its tempting to do something,
anything, to break the monotony. But boredom can be beneficial,
inspiring and even healthy. WH shows you how to embrace your dull side
ILLUSTRATIONS TOBY TRIUMPH

O ne of the
greatest
tortures.
The root
of all evil. Philosophers Erich
Fromm and Soren Kierkegaard
didnt really rate boredom.
Neither does anyone else: studies
show nearly half of you would
zap yourselves with electricity
rather than sit alone in a room
with no distractions. Outside
the lab, boredom can drain focus
and raise your risk of anxiety,
addiction and depression. Its
enough to make you whip out
your smartphone at the first hint
of downtime. But hold those
digital horses. Were addicted
to stimulation thats part of AT WORK
the problem, says Dr Sandi
Mann, senior psychology BOREDOM = BRILLIANCE WARNING!
Stuck in a seemingly endless meeting Beware of self-sabotage. On-the-
lecturer at the University of with a colleague who drones on and clock malaise can lead to such
Central Lancashire and author on (and on)? Instead of trying to pay career-hampering behaviours as
of The Upside of Downtime. attention, just stop and let your mind
drift; you might actually come up with
subconsciously messing up a task
to add excitement, or avoiding work
Sitting with tedium helps you a corker of an idea. Studies suggest by taking long breaks or leaving
cope with stillness, which leads we get our most original and creative early. Even worse, in one study,
thoughts when we daydream. Your mind perma-bored employees (particularly
to less ennui in the long term. wanders to seek stimulation, says Dr women in their thirties and forties),
Even better, experts say the Mann. You tap into your subconscious, were two and a half times more likely
which comes up with connections and to die of cardiovascular disease over
feeling can be exploited to amp solutions that go beyond the bounds the next 24 years compared with
up creativity at work, set new of rationality. So next time you need those who werent feeling less than
fitness goals, and motivate you to think outside the box, take a walk stimulated. The fix could be job
around the block, doodle on a notepad, crafting expanding your role to be
to sex up a flagging love life. or trudge through your most tedious more challenging. Volunteer for an
Raising an eyebrow? Read on. tasks (sorting through your desk interesting project, or see if you can
drawer, for starters), which might free mentor a new junior staff member.
the inventive part of your brain just
enough to spark an aha moment.

27
The percentage of UK
employees who are fed up
with their jobs and looking S T R ON G
to leave, according to a
survey by the Association
MIND
of Accounting Technicians.
AT THE GYM
BOREDOM = TONED
Feeling tired of your workout could
actually be a positive sign that youve
mastered it. An easy way to get out of
the rut is to add variety boot camp one
day, kickboxing the next and yoga the
third. This shakes up your mind and
body, because youre training the heart,
muscles and brain in diferent ways by
doing diferent things, says Dr Judith
Juvancic-Heltzel, assistant professor of
IN YOUR RELATIONSHIP sport science and wellness education at WHEN YOU EAT
the University of Akron, US. The sweet
BOREDOM = BLISS spot for mixing things up is every two BOREDOM = HEALTHY
Its normal for excitement levels in weeks. A study* found people who Looking to drop a few pounds?
relationships to ebb and ow, says Dr changed their workouts this often enjoyed Monotonous meals might be just
Kristen Mark, director of the Sexual them 20% more and were 15% more the ticket. A study found that people
Health Promotion Lab at the University likely to stick with them than those who who maintained weight loss of at least
of Kentucky. Boredom often sets in after followed an unvarying routine every 30lb for six years had significantly
a major milestone, like moving in together, day. If you want to do the same exercise, less variety in their diets compared
tying the knot, or having a kid*. Those like running, daily, try a few new routes, with those who had lost weight within
peaks mark a goal ticked of and, as or add some sprints to your session. Or the previous six months. A lack of
the reward of hitting the goal fades, the do the following to beat workout blahs: diversity helps slash calories, says
doldrums can set in, says Dr Shane Bench, Dr J Graham Thomas, an associate
professor of psychology at Utah State 1. Try a new spin on an old favourite. professor at the Warren Alpert Medical
University. Simply knowing that no If you always do mat Pilates, have School at Brown University, US (the
relationship is rousing constantly can help a go at a reformer class, says personal sheer breadth of foods available these
you accept and wait out the slow times. trainer Idalis Velazquez. days may be partly to blame for the
As can realising dull moments make the obesity epidemic, he notes). When you
thrilling ones even better, says Dr Mark. 2. Sign up for something. A race. A yoga eat the same food over and over, you
Here are three ways to liven things up: retreat. A team. Youll stay active, learn tend to eat less. Researchers call it
new skills, have fun and meet people. sensory-specific satiety we call it
1. Do something different. Exploring bored taste buds. Try it with just one
a new city or activity fosters closeness. 3. Find your sweat sister. It helps to meal a day though; if you nosh the same
have someone holding you to account. eats each morning, noon and night, you
2. Get scared. An adrenaline-raising may miss out on the range of nutrients
activity induces an amped-up state of
arousal, intensifying your connection.
WARNING! that research shows can help ward of
metabolic disease. Plus, youre likely
When any workout seems tedious, to get so bored that when you slip up,
3. Walk down memory lane. Nostalgia rethink your motivation. Its better your splurge could become a binge,
reminds you of whats important, to focus on how a sweat sesh says registered nutritionist Amy Gorin.
which provides a sense of meaning. makes you feel rather than how it
makes you look. A single workout
WARNING!
WORDS: LISA HANEY. *SOURCES: GOODINBED.COM; UNIVERSITY OF FLORIDA
WARNING! can slay stress; but it takes longer

to see visibly sculpted thighs. Turn off that Countryfile marathon.
Dont ignore long-standing ennui: According to a Swedish study, women
studies show that people who have scoffed about 50% more food while
strong relationships are happier, watching a snooze-worthy TV show
healthier and live longer. compared with a riveting one.
GAME ON THE FLIP SIDE OF BORED EATING

Talking about sex can increase overall Bored people eat more fatty and sugary
communication. Sit down and each foods. Its not that tedium makes you
make a list of things you havent tried crave junk; youre just reaching for
together, then swap. Mark every item some excitement. The smart move?
yes, no or maybe. Nos are forbidden, Distract yourself with something
but the rest is up for discussion. that will occupy your hands.

S T R ON G
MIND
FUTURE-PROOF
YOUR
BRAIN Pioneering research linking Alzheimers with
diabetes offers new hope that diet and lifestyle
changes could provide protection. And the earlier
you take action, the better. WH investigates
WORDS MARK BAILEY
ILLUSTRATIONS OLIVER BURSTON
emory loss, confusion, speech found in Alzheimers suferers.
M difficulties, physical decline and

compromised immunity just
a few symptoms triggered by
a disease that has become the leading cause
of death in England and Wales. Brutal, yes,
Her team found that Alzheimers
may, in fact, be a form of diabetes
of the brain. Type 1 and type 2
diabetes occur when the body
is unable to produce or use
The scientists then conducted
autopsies on people who had
died with the disease and found
they had low insulin levels in
their brains. That was when
we realised this was huge,
says Professor de la Monte.
insulin the hormone needed
but thats the true human cost of dementia. to break down glucose (sugar) A HEAD START
Alzheimers, which accounts for 62% of for energy. Type 1 is genetic, It was already known that
but type 2 can be triggered diabetics were up to 65% more
dementia cases, now kills more women by lifestyle factors: scof too susceptible to Alzheimers
than heart disease and cancer. It causes many sugary doughnuts or skip than non-diabetics, but this
the brain to shrink by between 25% and all exercise and your cells can
become resistant to insulin.
discovery suggests Alzheimers
may be a separate brain-specic
30%, explains Suzanne de la Monte, Professor de la Monte found diabetic condition. Brain cells
professor of neurosurgery at the Warren that insulin resistance can occur require double the glucose
in the brain as well, and appears levels of other cells, so, if the
Alpert Medical School at Brown University to be linked with Alzheimers, brain becomes resistant to
in Rhode Island. So far, so depressing. But leading her to call for the disease insulin, it sparks the tsunami
to be renamed type 3 diabetes. of neurodegeneration that
Professor de la Monte has made a discovery Her team studied rats that leads to Alzheimers. Your
that could offer a glimmer of hope. exhibited disruption to the brain literally starves, says
insulin receptors in their brains. Professor de la Monte. Separate
They noticed the rats became studies published in the journals
disorientated and incapable Diabetes and Aging Health
of navigating a maze. They
sufered the same brain
defects, including shrinkage,

66
The percentage by which regular
visits to the sauna could slash
your Alzheimers risk*. The secret?
Saunas improve blood ow and
lower blood pressure, two factors
believed to trigger the disease.
Gimme
some sugar
away, insists Professor de la

Monte. Before, we thought
they were just about genetics,
TRAIN YOUR BRAIN have strengthened the link,
finding that diabetes
but the rise in cases over the
past 40 years is much faster than
Research by the University of Sydney confirms that brain- medication administered to any genetic change there must
training games really could prevent dementia. Beat commuter the brain could slow cognitive be other factors involved.
boredom while bolstering your brain with these free apps decline. But what if youre
young and fit? Not your A NATURAL
problem, right? Wrong. APPROACH
Although dementia typically She recommends eating more
strikes in old age (with your natural whole foods which help
risk doubling every five years swerve insulin resistance and
over the age of 65), a study in fewer sugary and processed foods
the Journal of Neuroscience or preservatives. In particular,
PHOTOGRAPHY: GETTY IMAGES. *SOURCE: UNIVERSITY OF EASTERN FINLAND
ELEVATE EIDETIC PEAK

Research made the discovery nitrosamines carcinogenic
The 40+ games in Remember when Target your
that the glucose problems that compounds found in some
this app are built you used to know problem-solving
precede Alzheimers can occur bacon and hot dogs that are
around real-world all your mates skills and
tasks (think: numbers of by mental agility
decades before any cognitive believed to play a part in
writing, listening heart? Restore with 40 diferent decline. Researchers at Canadas brain degeneration. You have
and maths), with your brain to games. A handy Sherbrooke University found to look into what things appear
new challenges its former glory Coach function insulin resistance in the brains likely to have an impact and
every day. Log in with spaced delivers bespoke of women as young as 24. But modify them now, she says.
regularly for four repetition, challenges doesnt that also mean that if Dr Louise Walker of the
weeks for a 69% which exes designed to you prevent insulin resistance, Alzheimers Society questions
improvement in your ability to improve your then you can slash your risk the type 3 diabetes tag but
your cognitive memorise. Never brains weakest of developing Alzheimers? approves of the messaging.
processing forget your PIN points and track If we (as a global population)
speed, memory (or a colleagues your progress. brought these conditions on
and focus. Done. name) again. Smart, eh? ourselves, we can take them

S T R ON G
MIND
BRAIN
DIET
Cut your risk of

Alzheimers with
our insulin-lowering
brain-healthy meal
plan from registered
dietitian Helen Bond
(helenbond.co.uk)
BREAKFAST
Porridge with skimmed
milk, blueberries
and linseeds
Porridge oats provide
energy without spiking
blood sugar, while
blueberries contain
anthocyanins, which mop
up damaged cells that
Type 3 diabetes is not a
might otherwise lead
medically recognised term, she
to cognitive decline.
says. There is definitely a link
between type 2 diabetes and
dementia, but whether insulin
Mind
games LUNCH
resistance in the brain is the Salmon and spinach
cause of all dementia is not frittata with mixed
known. However, dementia is salad and olive oil
not a normal part of ageing and LIFESTYLE CHANGES Salmon is rich in
docosahexaenoic acid
there are things you can do to
reduce your risk. Research CAN CUT DEMENTIA RISK (DHA), which is vital for
normal brain function and
shows the benefits of following
helps to form a protein
a Mediterranean diet high in
known to battle the
vegetables, fruit, cereals and
build-up of the amyloid
legumes, and low in red meat
plaques linked to
and sugar and doing physical pieces are all pointing towards START NOW Alzheimers.
activity help limit your risk. lifestyle, says Dr Jenny Brockis, Obviously genetics play a part,
Aim for 30 minutes of author of Future Brain. When but we would encourage people
exercise, five days a week. you stretch your mental muscles, to take action in their twenties, AFTERNOON SNACK
The precise relationship you protect the brains natural thirties and forties, because we Oatcakes topped with
between Alzheimers and ability to change. Sign up to know that lifestyle changes can reduced-fat hummus,
insulin resistance remains a photography course, play an reduce your risk of dementia, avocado and tomato
unclear, but all experts agree instrument, learn a language, says Dr Walker. Knowing that Oatcakes are rich in
there are things you can do to do something creative. The the risk of Alzheimers can be beta-glucans, which slow
lower your risk. Everything more synaptic connections mitigated by eating a healthy the absorption of sugar to
from yoga to brain-training apps you create by learning a skill diet and exercising regularly prevent the insulin spikes
linked to Alzheimers.
could protect your brain from and doing new things, the should motivate people to live
Avocados contain
cognitive decline. The jigsaw greater your cognitive reserve. well even more. Remember that.
monounsaturates,
which supply oxygen
to the brain.
BRAIN FITNESS
Stay sharp and fit with these tips from personal trainer Ollie Frost (olliefrost.com) DINNER
Chicken and veg stir-fry
with wholewheat noodles
and chopped peanuts
IN 15 MINUTES: IN 30 MINUTES: IN 60 MINUTES:
The antioxidants in spring
GRAB A KETTLEBELL GO FOR A SWIM GET ON YOUR BIKE
onions, carrots, peppers
Multi-movement Steady-state aerobic training Endurance exercise improves
and broccoli could reduce
strength exercises improve improves blood and oxygen learning and memory, and
your risk of Alzheimers
insulin sensitivity and flow to the brain to help promotes the creation
by protecting cells from
cognitive function. maintain healthy cells. of new brain cells.
damaging free radicals.

S I M P L E C H A N G E S, G O R G E O U S R E S U LT S
SPOT THE DIFFERENCE TWO WAYS TO WEAR SMELL YOU LATER

Axe the acne scarring and embrace clear skin Leggings disguised as jeans? Prayers answered WH tests natural deodorants so you dont have to
The
high
street
hot list
Now the high street has upped its
sportswear game, you should probably
JACKET, 32, M&S. SPORTS BRA, 15.99; LEGGINGS, 19.99, BOTH BERSHKA
follow suit. WH is here to help with our

pick of this seasons hottest activewear
STYLING CHARLIE LAMBROS
PHOTOGRAPHY IAN HARRISON

COLOUR
BLOCKING
Wear blocks of primary
colours over an all-black kit.
Limit it to two shades at a
time for a grown-up look.
HOODY, 35.99,
Mango
TOP, 8.99,
New Look
LEGGINGS, 35.99,
Mango
TRAINERS, 70,
Aldo
SPORTS BRA, 5, Primark

JACKET, 76, Urban Outfitters
HOODY, 17.99, New Look
LEGGINGS, 29.99, H&M

G O OD
L O OK S
LEOTARD, 6; JACKET,
12, both Primark
SPORTS BRA, 17.99, H&M
NEUTRALS
+ PASTELS
Layer soft pastel pink with
navy and grey marl separates
for a cool take on ballet kit JACKET, 29.50, SPORTS BRA, 45, TRAINERS, 29.99, BAG, 29.99,
thats totally on point. M&S Whistles H&M H&M

CAP, 7.99, New Look
HOODY, 29.99, H&M
LEGGINGS, 35, Oasis
TRAINERS, 100, Ted Baker
CASUAL
FLORALS
Dark florals + pink
hoody = sporty look that
doesnt scream: Ive nicked TOP, 6, LEGGINGS, 19.99, TRAINERS, 14, BAG, 30,
Primark New Look George at Asda Oasis
my nans curtains.

G O OD
L O OK S
MONO PRINTS JACKET, 35, M&S

Too cool for printed LEGGINGS, 19.99, Bershka
leggings? Monochrome TRAINERS, 26, Topshop
prints worn with black keep GYM BAG, 38, Next
it understated and stylish.
JACKET, 35,
River Island
SPORTS BRA, 22,

River Island
TRAINERS, 59.99,
Zara
BAG, 22.99,
New Look

NEON
GEOMETRICS
Fluoro tones? Check.
Geometric shapes? Check.
Want some more? Chuck in
some long sleeves too. Done.
JUMPER, 49.95,
United Colors of Benetton
TOP, 12.99,
H&M
LEGGINGS, 29.99,
Mango
GYM BAG, 10,

George at Asda
SWIMSUIT, 30, Next

CAP, 8.99, H&M
HOODY, 25, M&S G O OD
TOP, 29.95; SHORTS,
34.95, both Jack Wills
L O OK S
SOCKS, 12 (for 5 pairs), Next
TRAINERS, 26, Topshop
FASHION ASSISTANT: NICOLA GOODWIN. HAIR AND MAKE-UP: DINA
AT FRANK AGENCY. MODEL: INDIA LOWNDS AT ZONE MODELS
VARSITY SPORT
Track shorts and muscle tees
perfect this laid-back PE
lesson look. Think Danny
Zuko doing track. Got chills? HOODY, 69.95, TOP, 29.95, SPORTS BRA, 77, BAG, 29.50,
Defo in those shorts. United Colors of Benetton Jack Wills New Balance for J Crew M&S

G O OD
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TESTED BY
INSTA
Sure, it all looks great, but
can the high street really
AMY HOPKINSON (@WELLNESS_ED) TESTS CAT MEFFAN (@CATMEFFAN) TESTS SPOT GYM
deliver when it comes to GAPFIT BLACKOUT GFAST BLOCK PRINT HIGH LEGGINGS, 55, WHISTLES I love these. The high
performance? We got the RISE LEGGINGS, 39.95, GAP The fabric didnt waist and seamless design are flattering and easy
fitness stars of Instagram go baggy when put through its paces but the to style. The fabric is super-breathable and kept
waistband did sag a little. Great gym leggings me cool but I imagine youd need something with
to put the new activewear if you hate tight compression fabrics. more compression for those vigorous workouts.
leggings to the test
WORN FOR GYM AND WEIGHTS WORN FOR VINYASA FLOW YOGA
Performance Performance
Sweat wicking Sweat wicking
Style Style
Value for money Value for money
Opacity Opacity
HOLLIE GRANT (@THEPILATESPT) TESTS WINTER LOTTIE MURPHY (@LOTTIEMURPHY_) TESTS SOPHIE EVERARD (@SOPHIEMADTOLIVE)
FLORAL BREATHABLE LEGGINGS, 25, M&S TECHNICAL FULL-LENGTH LEGGINGS, 22, NEXT TESTS RI ACTIVE GREEN PRINTED LEGGINGS,
The high waist with its draw cord is ideal for forward The longer length is super-flattering and the thick 28, RIVER ISLAND These are great for sweaty
folds, although it makes them hard to style with fabric makes them look and feel expensive. They gym sessions or summer workouts as theyre
a sports bra, so go for layered vests instead. These had good stretch, allowing for freedom of movement super-breathable and quick-drying. But I would
would be great for indoor sweaty workouts as in deep squats and stretches. I got very hot during definitely suggest layering up for colder evening
the thin fabric keeps you cool and dries quickly. the workout but they did cool down quickly. runs as the fabric is a little on the thin side.
WORN FOR 8K RUN AND PILATES WORN FOR REFORMER/HIIT PILATES WORN FOR HIIT CLASS IN THE JUNGLE
Performance Performance Performance
Sweat wicking Sweat wicking Sweat wicking
Style Style Style
Value for money Value for money Value for money
Opacity Opacity Opacity

G O OD
L O OK S
SCARS of the because the skin around the scars is

relaxing, it means the diference in texture
PAST
becomes more pronounced.
Thomas agrees. Ill often see women
in their forties who havent had a breakout
in decades coming to me for help with
scarring because suddenly, as theyve got
older, its become an issue.
Psychologically, it is an agonising slap in
the face. Around 95% of acne suferers will
experience some scarring, but the extent
You eventually conquer your breakouts only to be left with can vary depending on genetic tendencies
a permanent reminder of them. But have we finally found the and how long youve sufered. Scarring has
answer to repairing scarred skin? Katie Mulloy investigates been linked to anxiety, depression and
even suicidal tendencies. It is perhaps the
very specic psychological sting of it; the
D
inescapable permanency of it. All the trauma
and stigma that came with the acne is still
ebbie Thomas I used to use peels and lasers on acne there for everyone to see. You are burdened
scarring, but I just wasnt getting the by it. No surprise then that were desperate
is standing results I thought patients deserved, to erase it from our faces. Start doing your
over me, mask admits Thomas. And so she is one of research and there seems to be a plethora
the few skin professionals in the UK of treatments to choose from. Everything
on, holding to ofer a pioneering new treatment from microdermabrasion to chemical peels
something that looks like it called EnerJet. Rather than lasers, the to skin needling has been touted as the
should be shooting lasers in a gun will re tiny pellets of air into my
skin in order to break down and smooth
answer. The photo evidence is waiting for
you from pitted cheeks to peachy smooth.
1970s sci-fi flick. Its a bit like out the acne scarring that is speckled, So you have plenty of choice, right?
having your face staple-gunned, to one extent or another, across the
she smiles. Shes joking. Mostly. vast majority of my face. Well get back SMOOTH OPERATORS
to exactly how it works in a bit. First, One of the problems I encounter as a
One of Londons most sought- lets chat about why Im here. practitioner is that clients see advertising
I actually thought Id got away with it. with these amazing before-and-after
after facialists, Thomas repairs, Aside from the odd telltale dent on my photos and have such high expectations,
replenishes and refreshes the forehead, it seemed that the chronic acne explains Thomas. But everyone responds
faces of celebrities, CEOs and that had come and gone throughout my
twenties with the unpredictable ferocity
diferently to treatment and these clinics
are advertising maybe the 1% to 5% of
the Chelsea set. Her results have of Donald Trumps tweeting habits had cases that saw amazing results.
elevated her to skin-whisperer mercifully left my skin unscathed. So why is scarred skin so diicult to
Then my thirties happened. My treat? First, theres not just one type of
status. But almost 20 years of skin on my cheeks, my chin, my scar. Generally, facial scarring falls into
experience has convinced her forehead seemed to ripple and pucker, two categories: hypertrophic, where too
nally revealing the damage of a 10-year much collagen in the healing process leads
that, in this case, her regular battle that was still ongoing (you tend to to a raised, bumpy scar, and atrophic,
protocol wont cut it. control adult acne rather than cure it). which is the far more common indented
Thats very common, says dermatologist scar. Within the latter category, there
Dr Stefanie Williams. Due to the natural are diferent types that may respond in
ageing process, youre beginning to lose diferent ways to diferent treatments.
the collagen and elastin in your skin, so
its starting to loosen and sag a little.
Scarred skin has a diferent architecture
due to the way its been damaged. And

The most important thing with scarring
treatments is to treat the individual, says
renowned dermatologist Dr Harold Lancer,
famous for treating the A-list, including
getting Victoria Beckhams tempestuous
skin under control. You may need a
combination of treatments tailored to your
specic scarring patterns.
The second issue is the nature of the scar
tissue itself. The architecture of the skin is
completely diferent. After its damaged, it
doesnt heal in the regular uniform pattern we
see in healthy skin, says Thomas. It becomes
much tougher, more brous. It doesnt have
the same circulation or elasticity. And therefore
it doesnt respond in the same way. When
we treat non-scarred skin, we know what
its going to do. The treatments that will
plump and lift healthy skin dont
necessarily work on scarred skin.
In the past, thats left you between
a rock and a hard place. Choose either a
clinical treatment that may give you a mild
improvement at best or some sort of
extreme laser treatment that requires
anaesthetic, a week of work and, oh, having
several layers of your face burned of.
But as technology and expertise have
improved, we have new options. One of the
most exciting of those is EnerJet, which
claims to treat all manner of scarring with
minimal downtime afterwards.
And so back to me, lying in Thomass sleek
Kings Road clinic, gun hovering somewhere
near my right cheek. It turns out Thomas
wasnt entirely joking about the staple gun
likeness. She lines up the tip with the centre
of a scar and pulls the trigger. In gun terms,
the sound is indeed somewhere between
staple and paintball. Pain-wise, happily,
it doesnt come close to either (and I say
that as someone who once took a paintball
to the side of the head it was almost my
very own PJ-from-Byker-Grove moment).
I mean, obviously, it stings a pellet of air
ripping through your skin and forcing a
mixture of saline solution and hyaluronic
acid (to help hydration) into your dermis
(the layers beneath the supercial epidermis)
isnt going to feel like youre being dabbed
with candy oss, but the sudden ash of
sharpness is over in an instant. It actually

G O OD
L O OK S
Dr Lancer, who takes a similar approach

IN TREATMENT
to Dr Williams, disagrees and says, with How do other scarring
time and commitment and perhaps the therapies stack up?
spending power of his Hollywood clientele
you can be peachy-smooth again. It can
take more than a year of treatment, he
gives you a sort of masochistic rush. You just says. But I nd that once patients start
have to endure it another 30-odd times. seeing results, theyre willing to commit. SCRUB IT OUT
The theory behind EnerJet is merely an Both have the same warning though. Microdermabrasion, ie sandpapering
evolution from whats gone before: cause First of all you have to clear up the active your skin, is still advertised by some
controlled damage to the area you want to acne, says Dr Lancer. I see patients whove clinics as a scarring treatment. There
treat, your body will sense the wound and send been treated for scarring while still sufering is scant evidence to show that it
healing collagen and elastin to that area. breakouts and its just a never-ending cycle. works. It simply doesnt go deep
The result? Plumping, smoothing, lifting. So Indeed, Dr Williams is exasperated by enough to repair the dermis, so wont
where does EnerJet difer? When you take a societys attitude to acne, wishing we took have any real efect, says Thomas.
fraxelated laser or a needle, the damage youre a prevention-rather-than-cure approach.
causing is only the width of the instrument I wish it was taken far more seriously, she
causing that damage, explains Thomas. says. Its seen as some sort of rite of passage
Although the surface area damage is the that people will go through but it isnt its ON ACID
same with EnerJet, because its forcing the a skin disease, and the consequences of it Regular use of retinol products
air and liquid through the layers of the skin can be devastating. Especially when those and in-clinic glycolic peels may have
at high speed, it covers more of the dermis consequences may only show up years later. some benet but its seriously
area underneath. Back to the paintball analogy: Hindsight is a wonderful thing and I wish limited. Theyre more efective for
think of it splatting on a wall. It tears through now Id been less fatalistic about my own treating supercial discoloration,
that knotted scar tissue, forcing skin cells skin. But as far as damage limitation goes, like the little red or brown marks left
behind by breakouts, says Thomas.
IVE GOT BACK A SMOOTHNESS

I THOUGHT HAD DISAPPEARED FILL ME UP
Dermal llers, where hyaluronic acid is
injected into the skin to plump it up,
can be used to ll out individual scars.
But its a temporary solution. Im not
apart, increasing circulation to the area so I am seeing results from the EnerJet after a big fan, says Dr Lancer. It doesnt
the collagen and elastin can get through. two treatments. The dermatologists are work on the integrity of the skin to
PHOTOGRAPHY: MARTIN BAUENDAHL/TRUNK ARCHIVE. *SOURCE: JOURNAL OF CUTANEOUS AND AESTHETIC SURGERY
The treatment causes a tiny bit of bleeding right: some scars are responding better than give a permanent improvement.
where the air breaks the skin and afterwards others, but there is a marked diference.
youll be left with raised bumps so, ironically, Everything is rmer. Ive got back an overall
you look like youve had a bad acne breakout. smoothness and a healthy sheen that
But you can cover it with make-up immediately I thought had disappeared completely. UNDER THE NEEDLE
and the swelling disappears completely Friends, unaware that Im having anything Micro-needling causes controlled
within a few days. Treatments are eight to done, have commented on how great my damage and the collagen response.
12 weeks apart. Thomas says youll need skin is looking. Its hard to describe to people Dr Williams uses it with platelet-rich
between two and four, and the results for who have never sufered from acne quite plasma (PRP). We infuse growth
scarring (EnerJet can also be used for how it afects you, how it pummels your factors from your blood into the skin
general age management) are permanent. self-esteem, how your own reection can to encourage the replenishment of
make you feel physically sad. In life, there collagen and elastin, she explains.
CLEAR AHEAD are some scars we should wear with pride.
I speak to Dr Williams about EnerJet. She But these ones Im happy to watch disappear.
is aware of it and has been impressed with
its results but has yet to ofer it at her own For more information on EnerJet visit RADIO WAVES
practice. (For now she favours a combination dthomas.com. Prices start at 550. Dr Lancer combines micro-needling
micro-needling treatment see the panel, and PRP with radio-frequency. The
right.) But she is realistic with regards to radio waves break up the scar tissue
results from any scarring treatment. You underneath, he says. A study* found
wont end up with a face like a babys bottom, it was efective on moderate to
she says. You can certainly improve scarring severe acne scarring almost 60%
but its not completely reversible. showed a moderate improvement.

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TWO WAYS TO WEAR G O OD
L O OK S
Denim-look leggings
Save wardrobe space (and look good while youre at it) by combining your love of leggings and denim in one
piece of kit. PT and fitness blogger Adrienne Herbert shows you how to wear the ultimate dual-purpose kecks
FROM TO
SPORT STREET
There aint no shame in Leggings in public neednt

wanting to look good at be reserved for Sundays,
the gym. Denim-efect hangovers and gym-to-
leggings will help you on house dashes. Team your
your way and bonus denim-look bottoms with
your PT will be scratching a smart shirt and metallic
her head over how you beat pumps and you can walk
her in the burpee challenge down the street with your
while wearing jeans. head held high.
Style it Style it
Dark colour + texture- Smart/casual oice dress
like print = slimming code? A shirt-and-cardi
efect nailed. And dark combo will give you free
on the bottom with rein to wear leggings with
white on the top? Yep, it no judgemental stares.
streamlines even more. Vertical stripes trim
A bit too monochrome and slim, you know that
for you? Mix it up with already. Just make sure
ashes of colour, via your shirt covers the top
underlayers and trainers. of your leggings. Its all
No boredom factor here, about the illusion, innit?
thank you. Oh, and earn extra style
Sculpted arms? Get you. points with metallic kicks.
Show of your hard work They dont compromise
with a dropped armhole on comfort so, you know,
vest. And be #proud. win/win really.
STYLING: CHARLIE LAMBROS. PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS.
Top, 39, Alo Yoga Cardigan, 270,

at thesportsedit.com Michael Kors
Sports bra, 35, Shirt, 34,
Sweaty Betty Topshop
Trainers, 129.95, Leggings, 150, Shoes, 25.99,
HAIR AND MAKE-UP: JULIE READ AT CAROL HAYES
Adidas at Stella Monreal London Zara

McCartney Not cheap but with
the amount of use
Ill get out of them,
the cost-per-wear
is practically zero
Insta-stalk Adrienne
@adrienne_ldn

THE EXPERT
Who: Amelia Jean Jones
Youll know her as
WHs Health and
Beauty Editor
Natural
DEODORANTS
Chemical-free formulas that keep odour
at bay? We put the newest natural
deodorants to the test. No sweat
T
he mere thought of using
a natural deodorant gives
BEST FOR: FAST APPLICATION
me clammy hands. I say AURELIA BOTANICAL BEST FOR: EVERYDAY USE
clammy; I mean utterly CREAM DEODORANT 18
sodden. And my pits? TROPIC SOOTHING
Dripping. For moist types like me, Experience ANTIPERSPIRANT
deodorant is not optional. And it needs Results CREAM 10
to work for as many hours as I do. But Value for money
with all sorts of reports about antiperspirants Experience
being linked to the likes of breast cancer They say: Superfine, powdered plant-based Results
and Alzheimers (unproven, by the way), ingredients, including antimicrobial arrowroot Value for money
many feel the need to go as natural as and pure kaolin, sit invisibly on the skin ready
to absorb perspiration to keep you dry and
possible when it comes to deodorising inhibit smell-inducing bacteria.
They say: This fast-drying antibacterial cream
their porous underarm skin. Going will nix smelly pits and cut down on how much
chemical-free means youre applying clean, Amelia says: If I were properly adulting, you sweat. And because its formula contains
this would have been tested at leisure as soothing oat oil and repairing bisabolol, itll
non-toxic substances that will actually care care for your underarms in the process.
for this incredibly sensitive skin, says Elsie I sat in a silk robe and sipped a matcha latte.
In reality, I forgot to apply it until Id put on
Rutterford, co-founder of Clean Beauty Co*. my T-shirt and had to untuck and smear
Amelia says: If the cream doesnt freshen
So, up for going natural? I sweated it out you up, the scent will (think: orange Calippos).
some on with my fingers. It withstood this
to bring you the ones that dont stink. Goes on creamy with a quick-to-use applicator
rigorous testing and I was dry all day.
but sinks in quickly so you wont have to
wait before getting dressed (or wash your
hands afterwards). It lasted all day al desko,
but I did hum a bit after a HIIT class. Standard.

G O OD
L O OK S
BEST FOR: COOLING DOWN BEST FOR: ODOUR CONTROL

SUKIN NATURAL BEST FOR: STRONG PROTECTION GREEN PEOPLE
DEODORANT 8.49 QUINOA & PREBIOTICS
THE NATURAL DEODORANT 9.95
Experience DEODORANT CO ACTIVE
Results DEODORANT BALM 11 Experience
Value for money Results
PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS. *CLEANBEAUTYCO.COM
Experience Value for money

They say: This spritz-on aluminium-free Results
and paraben-free deodorant eliminates the Value for money They say: Prebiotics work in this formula to
bacteria that cause odour without using harsh restrict the amount of smell-producing bacteria
ingredients, like mineral oil or parabens, and will your armpits push out. Zinc ricinoleate acts like
They say: For those days when you need your
leave you smelling and feeling fresh and clean. a sponge to absorb any, er, funk and shea butter
deodorant to keep up with your active lifestyle.
Coconut oil and shea butter nourish and and organic aloe vera look after your skin.
Amelia says: Call me a fragrance snob, but
I dont wear deodorant as a perfume. Yes, the hydrate underarm skin, while arrowroot keeps
Amelia says: Just like with your gut and
initial waft is lovely, but interfering with my you smelling sweet (not sweaty) for 24 hours.
vagina, prebiotics can do your pits the world
Le Labo Santal 33 is frankly bang out of order. of good, too. It felt like a normal deodorant
Amelia says: The formula was a tad greasier
It kept odour at bay after a Pilates class, but and lasted all day, despite a pre-work PT
than Id like my underarms to be, but it didnt
didnt really cut it for a hardcore HIIT session session sans shower. What? Like youve
transfer on to my clothes, even though I applied
(apologies to the girl I sat next to on the Tube). never done it? OK, just me then. Top marks.
a bit too much. The miracle was that it did
fiercely withstand a three-hour workout (the
last hour was yoga, but that still counts, right?).
Oh, and pop it in the fridge to avoid melting.

WH sat down with Iskra, the Kidderminster girl whos
taking over the world, to talk about loving herself,
handling the haters, and how the hell she gets that
to-die-for waist
WORDS STEPHEN UNWIN PHOTOGRAPHY JOHN WRIGHT
s the shoot starts to wind down, Iskra
Lawrence is eyeing up a cake from
a famous food store (the one with the
ampersand and a nice line in porcine
sweets) thats lingering just out of shot.
Weve all had a good ol chomp, and our
cover star is staring with intent. This
international model, Instagram superstar
and body positivity campaigner knows
good cake and isnt afraid to eat it.
Of course I eat cake, Im not crazy!
she explains, because famous people
have to explain everything. Its just that
now I know when to stop.
Now is the key with Iskra because she
used to be in a very bad place indeed more
on which later. And right now, shes just
putting in the last pouts and poses on one
of the most enjoyable shoots Womens
Health has ever known. Just a few more
minutes and the cakes hers.
Its one of the coldest days of the year/
decade, and our studio somewhere East
London-y, a rare patch of warehouses
and dodgy garages gentrication is yet to
reach is so big youd need Trident to heat
it. So were all done up in Eskimo-style
clobber while Iskras basically in bra and
pants, never moaning, not even once.
She bounces over to my designer-
imposter chair, crumbs in her wake, like
the most fun one out of a Hanna-Barbera
cartoon. She has the sort of energy usually
referred to in the business as infectious.
And it kind of is. Iskra has everyone smiling
and laughing and at ease, none more so
than her bearing in mind shes been in
next-to-nothing for the best part of ve
hours, even nipping of to the loo without so
much as a dressing gown, taking in the gawps
from the communal studio caf as she goes.
ISKRA LAWRENCE
Oh, I stopped caring what people think

a long time ago! she laughs. I think its
arguably the best thing that came out of
getting into the modelling industry at such A few years later, proving her point,
a young age, going to castings and being Iskra was dropped by her agency.
criticised and being told I was too fat. It I was doing extreme dieting for the
gave me such a thick skin that now Im like, modelling industry because I couldnt t
You know what? I dont care what people into sample sizes. I lost six years punishing
think. Im just going to do my thing! myself with aggressive exercise. I had
Iskras thing amounts to 3.2 million body dysmorphia. I tried every crazy diet.
Instagram followers and counting, an That, and a very bad boyfriend, was
average of 500,000 likes per post, being a turning point.
among the BBCs 100 Women of 2016, the He tried to manipulate me. He would
face of Simply Be, an #AerieREAL Role tell me that by modelling I was a piece of
Model for American Eagle lingerie brand meat. He never wanted me to feel beautiful,
Aerie, creator of runwayriot.com, body- or that someone else could want me.
positivity guru, ambassador for the National I didnt have any respect for myself, and
Eating Disorders Association, common-or- my relationship fed into that.
garden cake-eater, and 26 whole years of So it was a dangerous co-dependency?
age. Not bad for a girl from Kidderminster. Yes.
And youd be forgiven for thinking that Iskra is now signed to Models 1, who love
Iskra popped out fully formed, a twinkling her just the way she is, a healthy size 14.
social media behemoth, because harsh They accepted me, and for the rst time
reality doesnt look too pretty on Instagram. I had people saying, You can now do the
You cant lter rejection, right? things youve dreamt of.
I STOPPED CARING WHAT PEOPLE THINK

A LONG TIME AGO I JUST DO MY THING
People see the nished product, says When I gave up that pursuit of change,
Iskra, but dont know the 13-year struggle it also made me give up all those other
behind it. They see me online, my lifestyle, things that came attached the dieting
and think, Oh, shes just some girl who got and the restriction. And when I gave up
there because shes a pretty model. They those pursuits, then the food started to
dont know what I went through, that I had taste diferent!
(PREVIOUS PAGE) BLACK TOP, MISSGUIDED.CO.UK; RED TOP, ADIDAS; PANTS, BUFFALO AT SWIMWEAR365.CO.UK
to think outside the box, how I used social Iskra doesnt believe in fad diets. She
ISKRA WEARS: (THIS PAGE) SPORTS BRA, OLYMPIA ACTIVEWEAR AT FASHERCISE.COM; BOTTOMS, LASCANA
media to grow, how I networked, how Ive believes in eating cleaner, not clean eating.
spoken at diferent places. Did you know Because the former is healthy and sustainable,
AT SWIMWEAR365.CO.UK; TRAINERS, NIKE AT OFFICE; GLOVES, LONSDALE AT SPORTSDIRECT.COM.
Ive done TED talks? the latter bonkers and doomed to failure.
I didnt. So does she have a tin of Heinz Spaghetti
Ive even spoken at Harvard! Hoops from time to time back in Midtown
While Im busy composing strongly New York, the place she now calls home?
worded emails to my researcher in my head, No, but I can sing the Spaghetti Hoops
Iskra tells me about the rst photo shoot song! (I have the recording if anyone
she ever went on. Shed just won an Elle Girl wants to hear it.)
modelling competition, and was 13. I ask her what a day in the life of Iskra
It was a test shoot and there was another consists of. I get up and cross the road to
model there. She was older than me, and dating this place that does the best green juices.
Jenson Button. She was gorgeous and blonde They also do breakfast, so Ill usually have
and skinny and successful. I remember thinking some eggs. Then its meetings, lunch and
I had to be just like her, but the more you try more meetings. I go to the gym for about an
to be like someone else, the less successful hour. Sometimes Ill go really hard, sweat
youre going to be. You need to be diferent, balls and can hardly walk. Other times, Ill
thats whats going to make you stand out. just not really be feeling that and Ill do some
abs or Pilates-style moves. Consistency is
the key, though. What works for me is squats
as heavy as possible, lunges, leg presses,

ISKRA LAWRENCE
skipping. Its very much a mixture of heavy

weightlifting and HIIT. Its diicult but
it works for me and my body I love this where Ive just left the gym looking a mess,
kind of training and I like the way it makes and they get signicantly fewer likes.
me feel and the way it works for my shape. I tell her thats depressing, bearing
And then I go to the spa in my apartment in mind that her USP is that shes real
building after that! Thats my real luxury! and doesnt perpetually look like shes
Iskra feels her sexiest after a workout, just stepped out of a salon.
even if the evidence suggests otherwise. Yeah, she sighs some more.
Im sweaty and red, but I love the way I say something about living by the
it makes my body feel. Though I was once sword, and talk turns to the haters, of
sick through my nose during a workout. which there are many. You may have
Thats hot, right? seen a recent video, part of YouTubes
Am I allowed to call you curvy, I ask? #UNMUTED series, where Iskra strips
Its a descriptor. Id love it if people down on the New York Subway and
were dened by how clever they are, not delivers a sermon along the lines of,
by their physical appearance. Though shalt not judge my very normal
As for plus size, dont even go there. body, bitch! (Excuse the ad-libbing.)
All we ever hear whether its from To which the crowd respond
myriad clever surveys or straight from overwhelmingly positively, with the
the horses mouth is that men prefer, cheers and the whoops to prove it.
as in much prefer, curves and the natural Online, it was more of a mixed bag.
look. So whats with the pursuit of skinny The negativity is quite shocking at
and an insistence on wearing all the times, she admits. I mean, not to draw
make-up MAC ever made? attention to anyone in particular but
EVERYONE WANTS VALIDATION FOR THE

WRONG REASONS. ITS A MODERN SICKNESS
When was the last time you saw a some of the comments people make, its
female love interest in a Hollywood lm like, What the fuck is wrong with you?
over a size 10? And when was the last time Jealous? Insecure? Stupid?
you saw someone at the Oscars without Ha, yes! The thing is, it is always
make-up? is her rhetorical explanation. about them. Its a reection of how
Iskras lot is a tricky one. She inhabits theyre feeling and their insecurities,
a world where unachievable levels of beauty and theyre just projecting that on to you.
are projected as real where young women Social media can be very dehumanising.
sele themselves towards validation, where So how does Iskra deal with these
ISKRA WEARS: SPORTS BRA AND LEGGINGS, BOTH CHARLI-COHEN.COM;
the number of likes can make or break a eloquent bastards?

persons day and the currency across all One of two things. Block, block,
of this is plain old-fashioned showing of. block, or respond with humour. There
TRAINERS, NIKE AT JD SPORTS; GLOVES, STYLISTS OWN
Everyone wants validation for the was this guy who said, Youre the reason
wrong reasons, admits Iskra. Its the the NHS is fucked up. You need to put
modern sickness. down your McDonalds and your crisps.
So how does she navigate that dilemma And it was actually another follower
on Instagram, where success is predicated who said, Im really upset, so I knew
on the masses double-clicking all the I had to do something about it.
pretty things? So Iskra turns on her camera, strips
You still have to post the more attering down to her underwear, opens a packet
pictures, she sighs. Ive done pictures of crisps, and gives her assailant the
where Im not wearing any make-up, or one-nger salute. Thats our girl!
Revenge, she says, is a dish best
served when youre in total control.
Take that fad for revenge dieting.
Dieting and exercise and change
should never be for someone or

something else. It should always be for
you, because emotions and feelings are
temporary. The best thing to do is to pursue
a long-term lifestyle change, like investing
in something like Womens Health.
Not only did we not even have to pay for
that plug, but Iskra goes on to give us the best
advice since Oscar Wilde told us to be ourselves
because everyone else is already taken. that hers is the result of sheer hard work, feeding her child Quavers washed down
Be happy! determination and actually being clever, with a Chupa Chups on the number 19 bus,
Which is all a bit Facebook platitude, right? without the benet of nepotism. you do fear for the future and the NHS.
Until you love yourself, you shouldnt Silence. Unless someone asks your opinion,
love anyone else. Youre not ready to. You And how has fame afected your love life? you dont say anything, suggests Iskra.
cant accept their aws when you think Silence. Everyone is entitled to their own life but
youre not good enough. Turns out Iskras been media-trained no I hope that people can make educated
So far, so Oprah. surprises there and does a good line in decisions about what they put into their
And its the best response to anyone who professional diplomacy. But she doesnt talk bodies and their childrens bodies.
brings you down. Being happy and impervious about her private life because its, well, private. But for every Jamie Olivers Food
to the haters is the best possible reaction. I give them enough! she laughs. And Revolution, theres a mum shoving
Bingo! if people are going to make negative a burger through the school gates.
Failing that, block them! comments, I dont want them making Its hard, but thats my mission, Iskra
Its a funny old business, modern fame. negative comments about people I love. enthuses. To get self-care education into
I (attempt to) atter Iskra by suggesting Positivity is Iskras shtick, her calling schools. Mental, physical and emotional
card, her global USP. Body shaming that
most ubiquitous form of bullying is an
obvious no-no, but when you see a mother

ISKRA LAWRENCE
Fit like
Iskra
Iskras seriously good-looking PT, Toby
Huntington-Whiteley, shares this waist-
whittling four-week plan that will keep
curves in all the right places. Do each of the
workouts on the following pages once a week
(its up to you which days you do them on) and
increase the intensity throughout the month
using the guide below itll be worth it
WEEK ONE WEEK TWO

SETS SETS
3 4
REPS REPS
10 12
(per side (per side
if necessary) if necessary)
health. We need to take the emotion out
or 30 seconds* or 30 seconds*
of food and give people the information to
make the right decisions. REST REST
Iskra is itching for a revolution. Shes
inspired by Michelle Obama (my ultimate
role model) and by the anti-Trump marches
60
SECONDS
60
SECONDS
in London and New York. Shes inspired by

her followers who tell her she taught them
to love themselves and not be afraid of a
WEEK THREE WEEK FOUR
DIETING AND EXERCISE SHOULD NEVER SETS SETS
BE FOR ANYONE EXCEPT YOURSELF 4 5

ISKRA WEARS: SPORTS BRA, MICHI NY AT FASHERCISE.COM;
REPS REPS
Victoria sponge, by her grandma, who spent
the last six months of her life having fun with
16 20
*SKIPPING, FROGGERS AND WORKOUT FOUR
her family, and by the Post-it notes people

WRAPS, LONSDALE AT SPORTSDIRECT.COM
left on the New York Subway telling people (per side (per side
of all creeds and colours theyre loved in if necessary) if necessary)
spite of what the new president might say. or 45 seconds* or 45 seconds*
We have to start a renaissance, she
beams. It would be the most beautiful REST REST
TURN
thing to come out of something so hideous.
And Iskra, social medias goodest egg, is 45
SECONDS
30
SECONDS
FOR FULL
WORKOUT
just the sort of woman to make it happen.

DAY ONE LOWER BODY PULL/UPPER BODY PUSH
1 2 3 4 5
SPLIT STANCE DEADLIFT LYING CHEST PRESS SLIDER HAMSTRING PLANK WITH SIDE SLIDER KICK-THROUGH
(a) Hold a 5-8kg dumbbell in WITH LEG DROP CURL LEG SLIDE (a) Start in plank position
each hand and stand with (a) With a 5kg dumbbell (a) Lie on your back with (a) Get into a forearm with each foot on a slider.
your right foot forward and in each hand, lie on your your knees bent and each plank position with each Bending your left knee
left foot one step behind, back, legs extended heel on a slider. Rise up foot on a slider. Then, slightly, move your left
heel lifted. Reach both arms straight up and arms into a bridge position without letting your bum foot across to the right,
down, palms facing inwards. bent at a 90 angle at with a straight line from oat upwards, slide one ending with your foot in
(b) Hinge at the waist, bend shoulder height, elbows your knees to your nose, foot out to the side as far line with your hip.
your knees and sit back a few inches of the oor. keeping your glutes and as you can, keeping the (b) Return to the starting
into your hips, lowering (b) Inhale, draw your your core engaged. leg straight. position and then repeat
into a squat until you can navel in, and lower your (b) Without allowing your (b) Slide back to the starting on the other side.
touch the weights on the legs to a 45 angle from hips to tilt or dip to the position and repeat with
oor. Then press down the oor as you push your oor, slide your heels the opposite leg.
through your right foot arms straight up. Exhale, outwards, then slowly curl
to straighten your legs then return to the starting back in towards your bum.
and return to standing. position. Do single legs
if both is too tough.
DAY TWO LOWER BODY PUSH/UPPER BODY PULL
1 2 3 4 5
KETTLEBELL CURTSY LAWNMOWER ROW LATERAL STEP-UP KNEELING WEIGHT PRESS SKIPPING
HAIR AND MAKE-UP: AMI PENFOLD AT LHA REPRESENTS. STYLIST: CHARLIE
TO DROP LUNGE (a) Stand with your feet (a) With an 8kg dumbbell (a) Start in a high kneeling (a) Hold the skipping
(a) Hold an 8kg kettlebell hip-width, holding a 5kg in each hand, stand to the position, holding a 5kg rope and allow it to rest
in both hands with your dumbbell in your right right of a step or bench dumbbell in each hand on the oor behind you.
LAMBROS. ILLUSTRATIONS: LIZZY THOMAS, LIZZYTHOMAS.COM
feet hip-width apart. Step hand, palm facing in thats slightly below knee in front of your chest. (b) Swing the rope over
forwards on your right towards your body. Bend height. Step on to the Inhale, then, keeping your your head then jump over
leg, then step your left at your hips and knees, bench with your left foot, arms together, drive them it. Keep going. Harder
foot behind it to the right, and lower into a squat, driving your right knee up out and upwards away than you remember,
into a curtsy position then pull the dumbbell to hip height and squeezing from you. isnt it?
(tutu optional). upwards as you rotate your glutes at the top. (b) Bring the weights back
(b) Lower down until your your torso to the right. (b) Reverse the movement in towards your chest.
front knee is bent at least (b) Pause, then lower to return to the starting
90, pause, then return to your body and the weight position. Repeat for buns
the starting position and back to the starting of steel.
repeat on your other leg. position. Thats one rep.

ISKRA LAWRENCE
DAY THREE TOTAL BODY
1 2 3 4 5
KETTLEBELL DEADLIFT SINGLE ARM ROW SLIDER REVERSE LUNGE BODY SAW PLANK FROGGER
(a) Get a 12kg kettlebell (a) Place your left knee (a) Start with each foot on ON SLIDERS (a) Begin in a plank
ready on the floor just in and left hand on a bench, a slider, then glide your (a) Start in a forearm plank position with straight
front of you. Stand with holding a 5kg dumbbell right foot back, keeping with each foot on a slider arms and legs.
your legs shoulder-width in your right hand. Bend your right leg straight then, keeping your body in (b) Gently hop your
apart then squat down your right elbow and but allowing your left leg a straight line, press your feet forward behind
and grab the kettlebell. pull the dumbbell up to to bend to a 90 angle. forearms into the floor to your hands. Then hop
(b) Holding your core the side of your chest (b) Pause, then press push your body backwards. your feet back into
tight and keeping your (b) Pause, then slowly through your left foot to (b) Reverse the movement plank position. Thats
back straight, push your lower it back down to glide back to the starting to end up back in the one ribbit. Sorry, rep.
bum out. Using your legs, the starting position. position. Wheee! starting position. Keep
push yourself back up to that form.
stand tall. Reverse and
lower the kettlebell back
down to the floor.
DAY FOUR HIIT
1 2 3 4 5
JUMPING SQUAT BOX JUMP LATERAL BOUND SIDE-TO-SIDE PLANK OBLIQUE MOUNTAIN
WITH DOUBLE LUNGE (a) Start with your feet (a) Stand with your feet (a) Start in a forearm CLIMBER
(a) With feet slightly hip-width, standing in together and a slight plank position, then (a) Start in a press-up
further than hip-width, front of a box choose bend in your knees, with rotate to your right position, with your
lower into a squat. Jump one thats a height that your weight on your side into a side plank. body forming a straight
into the air, then land feels challenging, but not right foot. Leap to the (b) Reverse back into line from your head to
softly in the same position. unsafe, to jump on to. left as far as you can, a forearm plank, then your heels.
(b) Jump up again, (b) Soften your knees, landing on your left foot repeat to the left. (b) Keeping your core
landing in a lunge with swing your arms back and bringing your right tight, pick up your left
your left knee behind, and jump explosively up foot in to join it. foot and slowly bring your
hovering above the and forwards to land on (b) Immediately reverse left knee toward your
floor. Jump up again, the box with soft knees. the movement to the other right wrist. Then return
switching legs in the air Hop back to the start side. That counts as one. to the starting position
and landing in a lunge position. Yep, it burns. and switch sides.
on the other side. Jump
again and repeat all
three moves in order.

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Were more technologically connected than ever but its left many of us feeling achingly
alone. WH explores the popularity paradox (as yet unfeatured on Instagram)
WORDS CORINNE REDFERN
T
wo hours into a Ill just quickly was the last time you spoke to her on the
check Instagram and, yep, youre phone let alone in person? Your hundreds
CREDITS HERE PLEASE
still scrolling. Its 9:30pm on a of friends are just a text away, but you cant
Saturday, your phone has five fight the feeling that youre totally alone. The
yet-to-be-read texts and youve just finished gnawing emptiness beneath your ribcage is
WhatsApping your best mate. But when the manifestation of loneliness. And it sucks.

WhatsApp
That short, sharp stab of with you?
insecurity when brunch plans
fall through (bit like a wasp
sting; way more vicious)? Or that
constant, dull aching sensation
that prevents you making plans
in the rst place? Chances are
youve felt lonely at least once
in the past month. Were gripped
by what psychologists have
dubbed a popularity paradox;
a concept backed up by research
from the community project
The Big Lunch. It found that
83% of people in the UK aged 18
to 34 feel lonely on a regular
basis, despite the University of
Oxford claiming a social-media-
savvy young woman is likely to
have 166 friends. Our stream of
communication is constant its
thought we send between 30 and
60 texts a day (thats more than
one every 30 minutes) yet
half of us admit to feeling more
isolated than we did a year ago.
We might be the most socially
connected generation to date,
but it doesnt always feel like it.
GOING IT ALONE
Loneliness and perceived
social isolation have become
serious issues for women in
their twenties and thirties,
says Dr Rebecca Nowland,
senior lecturer in psychology
at the University of Bolton,
who has spent the past ve Somewhere along the line,
years studying the phenomenon. we seem to have lost our tribes, least because, even if you do
It tends to manifest following says Kory Floyd, author of share the same postcode as
a period of transition and were The Loneliness Cure. Society your parents, youre still just as
often at diferent life stages at is becoming increasingly likely to experience loneliness.
diferent times. Friendship self-focused, especially in and theyre not thinking about
groups are no longer getting the UK and the States, he says. us, either. This is one reason, QUALITY NOT
married or starting families Were placing our personal he believes, that the United QUANTITY
at the same point in their lives. goals above our relationships Kingdom was recently reported Nobody is immune, explains
That limits your shared with other people. Much in the the loneliness capital of Julia Bainbridge, who presents
experiences and can leave you way that its no longer a big deal Europe by the Oice for the podcast The Lonely Hour.
feeling very alone. Nevertheless, to move away from your family National Statistics. Simply From the outside, I dont think
were too quick to blame social for work, independence isnt put, other countries are still people would expect me to sufer
media, she says. If anything, just becoming normalised, its more collectivistic. When from feelings of social isolation,
technology is a positive tool pretty much expected. But that the focus is placed on the but I struggle with loneliness on
for connecting with people and afects our capacity to connect community rather than the a regular basis. Bainbridge has
starting relationships. The with other people, says Floyd, individual, loneliness levels interviewed everyone from
problem is that were becoming because we know were not are likely to be lower. Instagram celebrities to social
so independent from each other really thinking about them, Thankfully though, nobody psychologists about solitude and
in real life, that were depending is suggesting you pack up your
on it, social media in particular, things and move in over the
to maintain those connections. road from Mum and Dad. Not

ALONE WITH A PHONE
and voil youre in touch.

Consequently, he reckons
NO SOLO
weve become so overloaded Still struggling to create
with small, eeting bursts of to such an extent that you bonds with those around
contact, weve stopped having experience sensations akin you? We asked loneliness
the conversations we actually to actual physical pain. expert Dr Ellie Milby for
crave and are left feeling Its not as shocking as it her advice on overcoming
socially unsatised as a result. sounds. After all as crap alone time
In order to overcome feelings go, loneliness is right up
loneliness, your focus needs there with crippling insecurity
to be on the quality of your and the sudden sensation of
relationships, rather than the your heart being ripped in half
quantity of them, agrees Dr by a vindictive ex. Oh, and it gets
Nowland. Everyone difers for worse: research by Ohio State FESS UP
some, a couple of close friends University found that perceived Showing trust helps
really is suicient, whereas social isolation actually exhausts relationships develop. Tell
others only feel fullled when your body to such an extent that someone a secret and your
theyre in the centre of a crowd. it undermines your immune interactions will improve.
But were now seeing a trend system, while studies by the Best not mention the
towards masses of interaction, University of Chicago found bodies under the patio.
BEING LONELY TRIGGERS

ACTUAL PHYSICAL PAIN MAKE A CALL
If the idea of making 2017
the Year of the Phone Call
lls you with dread, set
a time frame in advance.
with very little intimacy and loneliness can lead to sleep Call your friend for just ve
as social beings, we require dysfunction and cardiovascular mins to ask a question.
physiological interaction. problems. Wait, theres more: If you hang up halfway
No surprise then that experts a 2015 study in the journal through, so be it.
believe that, while its not Perspectives on Psychological
classed as a mental health Science revealed that loneliness
condition in its own right, increased odds of an early death
loneliness needs to be treated by 26% due to higher baseline
with similar respect. Extended levels of the stress hormone
periods of loneliness can put you cortisol and raised blood FIND YOUR TRIBE
at risk of sufering anxiety or pressure. No wonder, then, Mates spawned ofspring
but you still yearn for a
depression, explains counselling Professor Cacioppo argues that
dance oor? Tech can help.
psychologist Dr Ellie Milby. Its loneliness can be compared to
Apps like Hey! Vina and
even been linked to PTSD. obesity, in both its efects and
forums let you locate those
emotional seclusion. It doesnt the sheer scale of the problem.
like-minded folk who are at
matter how well-connected ISOLATED RISKS Obesity itself isnt a major a similar life stage. Bend
somebody appears to be. Lack of face-to-face cause of death that would and snap together.
Everyone, at some point, has communication doesnt just be cardiovascular disease and
felt on the periphery and that make you feel sad. In fact, cancer. Loneliness works the
they have nobody to conde in. a study by Professor John same way, he explains.
This is where social media Cacioppo, author of Loneliness: And loneliness can even
does come into play because Human Nature and the Need change the way your brain
were making and trying to for Social Connection, found functions. Scientists are FACTOR IN FEAR
sustain too many friendships. that the feeling of isolation or still in the early stages of Change is scary as is
Communication has been rejection is so strong, it can understanding the extent of the potential for rejection.
devalued in recent years, says trigger the neo-cortex and its neurological impact, says Ask yourself where youd
Floyd. You no longer have pre-frontal lobes in the brain Dr Nowland. But we know like to be socially in six
to expend any energy or talk to for certain that the ventral months, then create a list
somebody to gain their attention; striatum the part of your of the things you need
you just tap your thumb on brain that rewards you with to achieve to get there.
a screen for a few seconds, dopamine during a social Face your fear.

ALONE WITH A PHONE
A-LIST AND
ALONE
Outgoing and gregarious,

perhaps but even
these celebrities are
prone to loneliness
JENNIFER LAWRENCE
No one ever asks me
out. Im lonely every
Saturday night. Im just
a girl who wants you
to be nice to me.
Dislike
this post
ADELE
There is something quite
situation doesnt release as programmed to want to lonely about going on
much if youre already feeling empathise and connect with stage in front of loads
lonely. That consequently others in order to protect of people, and then
afects your happiness levels each other from danger, she everyone going home.
and can make it even harder adds. But empathy comes about
to form social bonds. She adds when your neurons can mirror
that the release of dopamine and imitate the emotions and
is also triggered by chocolate
and drugs: I often joke that
LONELINESS experiences of the person youre
communicating with, and they
people are like crack to us.
And apparently, coming of
CAN CHANGE require certain cues be that
the tone of someones voice
RIHANNA
Fame is lonely. After
crack aint much fun.
THE WAY or their facial expressions.
But that doesnt mean deleting
a while you think, Oh
wow, Im sitting in a
NOT ALONE hotel room once again,
Widespread and serious though YOUR BRAIN Snapchat and turning of your
Instagram notications. Instead, just me and the TV.
it may be, episodic loneliness our era of ngertip-focused
has an almost infuriatingly FUNCTIONS communication can work to
straightforward solution: spend counteract loneliness but only
an extended segment of time as a starting point. Whether its
with somebody other than reaching out to an old friend
yourself, face-to-face. One thing or contacting a total stranger, KIRSTEN DUNST
to recognise is that, when you problem. Dr Milby agrees but technology is a useful tool for Being famous can be
feel lonely, your inclination is suggests its sometimes easier overcoming loneliness, says isolating. Ive always been
to withdraw, says Floyd. But said than done. Loneliness Dr Nowland. But if youre surrounded by people Im
you have to intentionally and can have a huge impact on unwilling to spend time taking trying to please. It can
consciously ght that urge. self-esteem, and it also feeds those friendships offline, then make you feel very lonely.
Loneliness is not like being into feelings of failure both you have to ask yourself whats
hungry, thirsty or tired, where of which can make it really really holding you back. After
PHOTOGRAPHY: REX FEATURES; GETTY IMAGES
your body motivates you to tricky to take positive steps. all, are they really your friends
resolve the problem by reaching So its key to take things slowly. if you dont want to invest any
for a snack or having a nap. Rather than texting eight people efort in reaching out to them?
When youre lonely, your mind is at once, for example, Dr Milby So pick up the phone. EMMA WATSON
going to want you to do the very recommends calling one of Theyre probably waiting There were times when
thing that will perpetuate the them while keeping a specic for your call. it felt very lonely, moving
question in mind to justify the to the other side of the
sudden change in communication world, to where I had
method. Were evolutionarily no support.

BEFORE 12 WEEKS LATER?

DONT
BELIEVE
EVERYTHING
YOU SEE Before-and-after pictures form a huge part of the fitspo world and
every womans Instagram feed. But are these images and the
transformations behind them as real as they seem?
WORDS ANNA HART

gurus have essentially built their brands
around the reposting of followers
transformations. Unsurprisingly, other
tness wannabes have followed suit; the
result being a before-and-after ooded
Instagram feed that leads to one question: whats possible, but to achieve the diference
can we really believe everything we see? in stomach tone, thigh circumference
and hip size in these images, they must
TOO GOOD TO BE TRUE have been altered, he concludes of
Registered dietitian Nigel Denby a lady whose curvaceous physique has
(womankindhealthcare.co.uk) is looking become rather more streamlined.
at a picture of a formerly obese woman who Rich Tidmarsh (r4reach.com) agrees.
appears to have halved in size and claims to Hes an experienced trainer in fact, a
have done in 12 weeks. Its come from one trainer of personal trainers who posts
of Londons top gyms, which has a huge, 100% real before-and-after pictures on
cult-like following in fact, you probably social media (@richtidmarsh) and has
follow it yourself. If you achieved this serious concerns about what he sees
transformation in the three-month period elsewhere on Instagram. Ive seen images
ou cant miss it. Like a magnet, it draws you stated, youd be contradicting everything on popular Instagram accounts that are
in. Amid your typical Instagram feed of we know about physiology, medicine, obviously the results of two years of hard
artfully shot cappuccinos, sandy tropical exercise and diet, says Denby. This quick training; not the 12-week transformations
beaches and painfully tasteful interiors, transformation is physically impossible. they claim to be, he says.
appears the two-sided transformation Losing more than 3lb a week will send your But could it simply be down to the magic
photo with a good, honest, abby belly body into starvation mode. So anything you of attering lighting and a clever camera
on the left; a toned, tanned torso on the see on social media that looks like more than angle? Or a quick coating of fake tan?
right. The rst side is a glorious two ngers this is either a manipulated timeline or a Tidmarsh admits that there are some
up to the aspirational world of social manipulated image. Here in this picture, tricks of the trade for perfecting your pose.
media. These out-and-proud midrifs cut
through the layers of marketing, Photoshop
and lters to keep it real. The messy
bedroom in the background, the SOME OF THE IMAGES YOU SEE
unattering lighting and badly tting
sports bra all just add to the authenticity. ARE BLATANTLY PHOTOSHOPPED
In the past three years, before-and-after
transformation pictures have become as
ubiquitous to the tness world as protein
powder, ofering free, powerful and
immediate tspo and a real-life testimony
to grit and determination or the eicacy she doesnt look emaciated enough to have Sure, its a joke at our gym that we know
of a hot new designer workout or blogger- embarked upon an extreme starvation the best spots to stand for a sele, he says.
turned-PT. #TransformationTuesday has regime. To me, this looks like 18 months of Downlighting makes you look more toned,
notched up more than 10 million posts on training and hard work. In short, starving for example. But unfortunately some of the
Instagram, savvy gyms ofer free sessions to yourself may result in rapid weight loss, images you see on social media are blatantly
any new member wholl share their but not the body condition that only comes Photoshopped. You can see theyve cut into
midrifs journey, and newly minted tness from working hard and eating well for their hips and taken inches of their waists.
a prolonged period of time.
When it comes to understanding weight
loss, Denby is a pro. He regularly works
with actors who need to lose huge amounts
of weight quickly for lm or theatre roles.
I know all about pushing the boundaries of

PICTURE PERFECT
A measured
approach

THE HONEST TRUTH going to choose the trainer who says it
So we started following the transformation will be 18 months to get the results you
trails of some of those scroll-stopping want, alongside a gym fee of thousands?
dramatic shape-ups, and the revised Even if theyre the only one telling the
timelines became embarrassingly apparent. truth? And younger, less established
In one case, we followed one transformee trainers are so desperate to please that
and we had to go back almost two years theyll promise clients the world, adds
to nd anything remotely in keeping with Tidmarsh. It takes experience, skill and
her before photo. PT and asked if she could use photos on her condence to be honest about a clients
So who are these women and men who put Instagram of Jodie before and after shed goals and reshape their expectations,
their images and names to these extreme trained for a marathon. Xenia had genuinely without bursting their bubble.
claims? Dont they get that, by manipulating assisted me with some of my training, so I And you dont just pay for your credulity
pictures and timelines, theyre manipulating agreed to help out a mate, says Jodie. But with your wallet. Unlike a lot of what
us? Tash*, 23, is one of the before-and-after when Xenia proudly unveiled her renamed you see online, this particular aspiration
success stories on the promotional posters Instagram account and website, Jodie was seems attainable, within your own reach,
and Instagram feed of her local gym in horried. My body changed over the course adds clinical psychologist Dr Jessamy
Birmingham. I signed a waiver agreeing of a year, but Xenia had hashtagged it Hibberd (drjessamy.com). These pictures
that pictures could be edited and used for #XenBody12WeekShred, she says. When seem real, which is why its so much more
promotional purposes, but I was shocked Jodie confronted her atmate about it, harmful to you when theyre not.
when I saw the Insta post, she says. Xenia shrugged. She said that I looked Obviously, goals are good, as is dreaming
big. At the University of Nottinghams
department of nutrition and dietetics,
ITS LIKE FRAUD I COULDNT HAVE Professor Amanda Averys recent study of
24,000 obese people found that those who
CHANGED THAT MUCH IN 12 WEEKS set themselves an ambitious dream weight

target lost almost double the weight of those
who focused on achievable goals over the
course of a 12-month slimming programme.
Visualisation can be incredibly powerful,
so focusing on what youd like to achieve and
how youd like to look is a very important
Theyd used a picture of me from April amazing and was an inspiration, and pointed behavioural strategy to support lifestyle
2015, when I rst joined the gym, as the out the likes the post had got, says Jodie. change, says Professor Avery. But its
before image I was at least 2st heavier A few weeks later, Xenia agreed to remove important that social media content is
then. Tash spoke to her trainer, who said the hashtag timeframe, but did not think positive, authentic and responsible, and
the quality of her more recent before photo shed done anything wrong. Her take on it that it motivates and inspires the people
wasnt good enough and ofered her a was, If it helps motivate people to become who see it. Anything unrealistic or fake,
month of free training to get results even healthier, wheres the harm? But to me, or that makes people feel inadequate or
more inspiring for our new members. Tash it feels like fraud. Theres no way I could that would be unsustainable should be
admits that the combination of attery and have changed that much in 12 weeks. approached with caution.
PHOTOGRAPHY: GETTY IMAGES. *NAMES HAVE BEEN CHANGED TO PROTECT IDENTITIES
free training worked. And my gym is like So its a case of nding that sweet spot
my family I guess I wanted to help them A QUICK FIX where a goal is inspiring and thrilling
out, she says. And all the likes cant have The saddest bit? A two-year weight-loss enough to motivate you, yet still suiciently
hurt, either? I worked my arse of, says and tness journey is way more badass attainable so as to not to make you feel
Tash. So yes, getting all the booty goals than a 10-week blitz. Wouldnt it be like a hopeless loser. But for now, perhaps
and go you! comments felt really good. wonderful, asks Denby, if social media was its best to view tspo on Instagram as
Jodie*, 27, feels less sanguine about her being used to share the ups and downs of you might a second-hand designer
before-and-after pics. Her atmate Xenia* a long but sustainable journey to a t and handbag on eBay. If it looks too good
was setting herself up as an independent healthy body? But we have short attention to be true, it probably is.
spans and want quick xes.
Cost also comes into it. People gure
they can aford 1,000 for a 10-12-week
programme, says Tidmarsh. But who is

PICTURE PERFECT
The 30-second
transformation
Two genuine fit-stars with a combined following of 275,000
reveal the simpler tricks of the trade #nofilter
PLANKING FOR PIZZA

@PLANKINGFORPIZZA
The transformation photos of
this tness blogger were taken
30 seconds apart to highlight
the diference decent posture
can make to body shape. You
can show your best angles and
hide your aws but if you force
your progress, who are you
cheating? You. My body isnt
perfect, says Planking For
Pizzas Jessica Pack. I still have
imperfections and aws that
Im slowly learning to be
comfortable with. I want to be
real and honest and open.
CARLY ROWENA
@CARLYROWENA
The PT proved how easy it is to
manipulate the way you look
online simply by breathing in
and engaging her core. There
are many things I love about
social media but one of the
things I wish I could change
is this obsession with being
perfect, says Carly. You can
pull it in, push it out or relax,
all looks are the same and
neither one more healthy.
There is no such thing
as perfection.

Can the bacteria in your gut really have the power to vastly
improve your health and happiness and even help with weight
loss? We put probiotics under the microscope to find out
WORDS DANIEL MASOLIVER ILLUSTRATION LUKE LUCAS

GUT REACTION
HARD
ry not to get
creeped out,
but you are not
alone. At this very moment,
you are sharing your body with
a gargantuan army of foreign
invaders. There are 10 trillion
trillion bacteria in your body,
says Dr Anton Emmanuel,
TO STOMACH
gastroenterologist and director
of the GI Physiology Unit at
University College Hospital, As health-enhancing as the
London. Thats more than there are bacteria in probiotics may be,
cells. Its enough to bring on a full-blown your body still does everything
existential crisis, but take comfort from in its power to keep them out.
the fact that these gut-dwelling microbes If you eat a piece of chicken
mean you no harm. In fact, they hold that is off, the [harmful]
the key to your health and happiness. bacteria will be killed in the
We used to think of these bacteria as acid in your stomach, says
freeloaders, sponging off scraps in our Kevin Whelan, professor of
digestive tracts. In the 1970s and 1980s dietetics at Kings College
we referred to them almost dismissively London. Thats what the acid
as gut ora as if they were little more is there for: to prevent food
than decorative features. Today, they have poisoning. The trouble is, your
a weighty scientic name worthy of their stomach doesnt discriminate.
function: the microbiome and have been One challenge for probiotics
irrefutably linked with everything from is that they have to somehow
the robustness of your immune system get through the acid in your
to mental health, not to mention weight stomach. Only a small amount
loss. Nurturing your microbiome is (between 0.1% and 10%)
therefore vitally important and, thanks survive, says Professor Whelan.
to probiotics, well within your power. The more bacteria there are
Probiotics are supplements taken to begin with, the greater their
orally that contain live bacteria in a chances of making a positive
format deliverable to your gut, says Dr impact. The gure often
Emmanuel. Whether taken in a capsule, quoted on the side of these
powder sachet or the more palatable boxes is the number of bacteria
yoghurt drinks ying off supermarket at the time theyre packaged;
shelves (in the UK alone, were spending around, say, four or ve
almost 1 billion a year on them), billion, says Dr Emmanuel.
probiotics contain the very bacteria The more accurate products
present or indeed lacking in your are the ones that say how many
gut. There are thousands of genera (or bacteria are typically present
families) of friendly bacteria, the most after consumption. In other
studied of which are Lactobacillus and words, how many will survive
Bifidobacterium. Each of these, in turn, the acid in your stomach.
has countless species within it, within This gures hard to pin
which there are numerous different down, as it varies from person
strains. Still with us? Some probiotic to person and probiotic to
products contain a mega dose of specic probiotic, but you can still
strains; others are more like microbial stack the odds in your favour.
cocktails. Some are incredibly effective; While youll actually benet
others, well, less so. Get it right, though, from much less, you have to
and taking probiotics to bolster your account for heavy losses in
microbiome can have astonishing results. that acid bath, so anything
We enlisted some industry-leading with less than ve to 10 billion
experts to nd out whats what. bacteria at the time you take
it probably isnt going to do a
huge amount, says Emmanuel.

But its not all about how many Not all probiotics are created
billions of bacteria you glug equal. Yes, some contain more
down in one go. If you really bacteria than others, but also
want to feel the benets of the types of bacteria vary, too.
your probiotic, you have to Each individual bacterium
be in it for the long haul. If is identied by a genus and
you have a probiotic today, it a species, says Dr Mary Ellen
will modify your microbiome, Sanders, executive science
says Professor Whelan. If you oicer at the US International If the thought of splashing out
carry on taking it for a week, Scientic Association for on pricey supplements makes
the microbiome will continue Probiotics and Prebiotics. And you sick to the stomach, you can
to have this probiotic in it. So each species will have its own replenish your microbiome in
far, so good, right? But heres unique impact on your body. an entirely more organic way.
the caveat: Virtually every Take Lactobacillus for Almost any fresh fruit, vegetable
study that measures your example, which is often touted or meat product that passes your
microbiome shows that once as a wonder probiotic and linked lips will be bathed in bacteria,
you stop taking it, your with everything from boosting the vast majority of which will
bacterial balance then goes immunity to easing digestive do your gut a great deal of good
back to normal after 14 days. discomfort and protecting (processed and packaged foods,
And so the evidence really against yeast infections. Even if it in contrast, tend to be stripped
points towards needing to says Lactobacillus on the bottle, of all microbes, good and bad).
take them regularly in order you dont know what youre going And if you want something
to have any efect. to get. Its diicult because you that packs a particularly heavy
This is because when you can have a particular genus and probiotic punch, fermented
take a probiotic supplement, species of probiotics, but there foods are your new best friends.
youre sending in reinforcements might be ve diferent strains From ker to kimchi, sauerkraut
for your microbiome, not available, says Dr Sanders. So to kombucha and miso,
irreversibly altering it. There even if you are looking for a fermented foods are packed
is a ceiling, says Professor specific species of probiotic with probiotics. Of course, these
Whelan. If you drink loads of to address a specific health come with an acquired taste and,
Yakult, it wont get to the point concern, you may nd you have if its not for you, this is where
in three weeks where the only the wrong microbe for the job. fermented milk drinks the
bacteria that live in your gut
are from Yakult the amount
While, theoretically, it is
possible to target your probiotic
Yakults and Actimels of this
world come into their own.
GET
will reach a plateau. This is one
of the beauties of probiotics:
youre not going to overdose
use and in years to come we no
doubt will be able to for now, all
you can do is put on your science
You have the fermentation
microbes as well as a probiotic
microbe, and one, hopefully,
CULTURED
and cause an imbalance if hat and get experimenting. delivered in high enough
your body can make use of Try one probiotic strain or quantities to be able to survive Another way to help
them, it will, and if it cant, formulation for six to eight the gut, says Dr Sanders. So your gut is with prebiotics,
then no harm done. weeks, says Dr Ayesha Akbar, these probiotic yoghurts are which feed the probiotics
spokesperson for the British a great entry point. Not sure already in your system.
Society of Gastroenterology. If if a product is fermented? Look Try these easy add-ins
theres no benet, its probably for unpasteurised oferings from neurologist Dr
worth trying a diferent one with bio-live on the label. David Perlmutter
with diferent strains. A good
starting point is the website
usprobioticguide.com, which
is a database of probiotic
products, searchable by their
clinically proven benets.

GUT REACTION
WHAT
SUPP?
Goodies losing the fight?
Here comes the cavalry
While the term gut ora is SYMPROVE

outdated, it remains true that Containing 200 million
your microbiome is as beautiful active bacteria per 1ml, this
and delicate as any ower. The mix came top in a study*
threats to its health come in testing the efficacy of six
many shapes and sizes. Perhaps leading probiotic supps.
unsurprisingly, smoking has The theory is that it can
been found to be particularly sneak through your gut
harmful. Antibiotics, too, by without triggering digestion
in your stomach, swerving
their very nature, can wipe out
that acid bath. (21.95 for
swathes of friendly bacteria. But
500ml, symprove.com)
enemies also come in altogether
more innocuous forms.
Foods that are higher in sugar
and lower in bre, such as orange
juice, are really detrimental to
the gut, says Dr David Perlmutter,
neurologist and author of Brain JUST FOR TUMMIES
Maker. Perhaps more shocking FOR WOMEN
still, sugar-free alternatives are Each of these capsules
just as bad. Articial sweeteners contains 3 billion bacteria,
are powerfully linked to weight specially selected to make
Misery gain because of the damage they it all the way to the vagina
guts and urinary tract alive and
do to the gut bacteria, warns Dr
Perlmutter. Your gut bacteria combat thrush and yeast
are informing the rest of the infections. Were talking
body as to whether you need the SAS of bacteria, here.
(29.95 for 60 capsules,
to retain calories or dispose
justfortummies.co.uk)
1 2 3 of them. When you damage
your gut bacteria, they dont
DANDELION ONIONS ACACIA GUM do their job as efectively.
GREENS Along with garlic Jerusalem Even though calories are
These are my and leeks, onions artichoke and abundant, the body thinks
favourite: you can are prebiotic chicory root are its starving and it tenaciously
get them anywhere, powerhouses. The excellent prebiotics, holds on to every one. Be good VSL#3
or even pick them wonderful thing but if youd rather to your gut, though, and your With 450 billion bacteria
in the wild. Theyre is that onions opt for a nutritional microbiome wont just help you per sachet, you wont be
rich in inulin, which dont lose their supplement, acacia
*SOURCE: UNIVERSITY COLLEGE LONDON
lose excess weight, but keep it leaving anything to chance.

aids production prebiotic efects gum is peerless This vast horde of bacterial
of, too, according to ndings
of bacteria from in the cooking as a source of reinforcements can
by scientists at Universit Laval,
the bidobacteria process theyre prebiotic bre. alleviate symptoms of IBS,
Quebec. Its time you stopped
group. Either steam totally stable and Buy it in powder such as abdominal pain and
thinking with your stomach,
them until soft then they wont break form and mix with bloating. Add to any cold
saut in olive oil, down, so you can water for one of and started going with your gut.
still drink or sprinkle it
or just throw them cook them as the most powerful on yoghurt. (14.95 for
into a salad. much as you like. hits you can get. 10 sachets, vsl3.co.uk.)

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The secret world of
THE BINGE
EATER Bingeing on Narcos is one thing; bingeing on biscuits, bread
and Brie behind closed doors is something entirely different.
WH reveals the chaotic world of the secret binge eater
WORDS AMY ABRAHAMS

I
disorder (BED) which, unlike bulimia,
doesnt involve purging at some point
during their lifetime.
I was about 13 when food and I made
our relationship status its complicated.
Feeling angsty and depressed, with my
parents en route to divorce, food seemed
to be one of the few things I could control.
But an obsession with feeling fat meant
it became both a comfort and an enemy.
At 14, I was often eating little more than
a cup of soup a day; by 16, I was sometimes
making myself sick after meals. A change of
school helped me nix most of these habits
although I still often felt self-conscious
when eating in front of people. Throughout
my twenties, Id swing between restricting
and bingeing, eating less around other
people, then caving in on my own when
the hunger got too much to bear.
A study by LighterLife found that six
out of 10 women admit to eating in private,
with nearly a quarter of those saying they
hide food wrappers or bury the evidence
deep down in the bin. For 35%, having the
f you had to pick a word to describe me, house to themselves is a chance to eat
secretive would be way down the list. whatever they want without feeling judged.
My face is so unconsciously expressive it Secret eating is one of the most common
would bankrupt me at poker, and I have conditions I see, says psychologist Dr
a tendency, as many a stranger will tell you, Joanna Silver, an eating disorders specialist
Secret
to overshare. And yet, since I was a teenager, at Londons Nightingale Hospital and The cache
Ive had secrets. Secrets that have made Natural Gateway Clinic. Often its done by
me feel ashamed, depressed and disgusted. women wanting to project an impression
Secrets about food. Because while I may to the outside world of being totally in
have appeared a paragon of healthy living control. Clean eating gives them a sense in to them. Food became a distraction.
running marathons and a green juice often of pride. Such women are usually also Eating myself into a mindless state provided
in hand in private, I could eat a whole very in control of their emotions, but the a temporary relief from low self-esteem,
loaf of bread in one sitting. Or a block of likelihood is that theyre repressing feelings work and relationship worries.
cheese. Or a family pack of KitKats. In short, such as anger and using food as a release. But, despite enjoying healthy eating,
I battled with bingeing. And I disguised it choosing kale and quinoa over chips and
so well that not even those closest to me pizza any day, when Im feeling vulnerable
realised anything was wrong. ONE MORE WONT HURT or self-critical, the eating-disordered
When I look back upon all the times Ive part of my brain turns to the things I know
binged cooking up enough pasta for four, I dont really want. That could be eating a
UNDERCOVER then eating it all myself; working my way whole tub of Ben & Jerrys, even though it
According to eating disorder charity Beat, through an entire box of cornakes because stopped tasting good two spoonfuls in, or
more than 725,000 people in the UK are it was all I had in the house; or eating a eating a whole packet of dates and berries
afected by an eating disorder, with the NHS pack of Hobnobs on the way home (and despite knowing Ill feel terrible later due
saying theres a one-in-30 to one-in-50 then having dinner) its hard to nd one to all the sugar. It doesnt really matter
chance of a person developing binge eating simple explanation as to why Ive done it. what I eat or the quantity, its the feeling of
Loneliness, frustration and self-loathing
have all played a part. I would restrict
bad foods, thinking that if I was thinner,
I would get a boyfriend/do better at work/
feel more liked, but then Id crave and cave

FEEDING FRENZY
compulsion and inability to stop that signals

a binge to me. Its an act of self-sabotage.
Perhaps more unnerving is that, for me,
the cycle of bingeing can lay dormant for
weeks, months, even years. But it always
feels like it could happen. Its this ability to
take a back seat that makes it toxic, quietly
eroding my self-esteem. its worst, in my twenties, I could binge
Its diicult to recognise that someone several days a week; now it might only
is a binge eater, says Dr Richard Sly, Beats happen every few months. I never sought
FEELING FAT, medical adviser. They may still eat in a very

normal way around family and friends,
medical help like a lot of people who
binge, I felt alone in my actions. But just
at home and in social settings, because because it might not be obvious that a
FOOD BECAME their bingeing may be done in secret. Most person is struggling with this, it doesnt
people who binge are very ashamed of their mean the emotional impact the condition
BOTH A COMFORT behaviour and feel so guilty that they are has is any less negative than, say, a more
extremely reluctant to tell anyone for fear visible disorder such as anorexia.
AND AN ENEMY of judgement and ridicule. Part of the problem we have with
Currently, the DSM (Diagnostic and treating suferers of eating disorders is
Statistical Manual of Mental Disorders) the criteria that we use for diagnosis, says
denes binge eating disorder as occurring, psychotherapist Emmy Gilmour, founder
on average, at least two days a week for of The Recover Clinic. Guidelines set by
six months, causing marked distress, and The National Institute for Health and Care
characterised by a sense of a lack of control
over eating, eating more rapidly, feeling
uncomfortably full, eating alone due to
being embarrassed, and feeling disgusted,
depressed or guilty after overeating. At

A DOUBLE LIFE
By the time I hit my thirties, I thought Id
finally nailed my relationship with food.
Id discovered running and, through tness,
I found balance. I cared less about weight
Excellence (NICE) follow a medical model and more about performance. I ate for fuel
and primarily use physical symptoms to and to power my next endorphin hit. But
form a diagnosis this means that women when I discovered clean eating, I loved how
who are perhaps within a normal weight it made me feel. I cut down on wheat, dairy,
range are not treated appropriately. sugar, and even alcohol. I was convinced
that my bingeing had been spiralised into
oblivion. But the more rules I set in my life trance-like state of deep relaxation to help
THE DIET DILEMMA about what I could and couldnt eat, the more me visualise a future free from anxiety about
When it comes to what causes BED, dieting I struggled to hold back when temptation food but the main benefit was facing my
denitely plays its part. An inuential paper was put in my path. Clean eating, which Id feelings. Acknowledging I had a problem
published in American Psychologist in 1985 thought was my salvation, was now making meant I could also learn how to treat it.
found that dieting usually precedes binge me anxious and obsessive. Six sessions later, I felt armed to tackle
eating, because it kicks in cognitive controls But one night in 2014, having just run my behaviour. While I wish I could say I was
that stop you listening to how your body my rst marathon, I was lying on the sofa fixed, there are still days when I stumble
feels physiologically, and instead makes you riding an emotional comedown. Before but now I know how to pick myself up
control your diet with mental processes I knew it, I was tucking into biscuits and more quickly if I fall down. If I binge, I say,
about what you should eat, and when. ice cream. But why? As well as my tness Youre okay, now move on. I try not to feel
Weve taken on societal messages about achievement, work was going well and guilty about food, and practise intuitive
what is good and bad food, attaching I was in a loving relationship. I was happy. eating: listening to my body and giving it
emotion to it, which is where the problems I realised I had to take action. I opened my what it wants. Its hard to tear up the rule
arise, says Holli Rubin, a psychotherapist laptop and typed in the email address of book, but those old chestnuts balance
and body image specialist. We need to Kate*, a hypnotherapist Id connected with and moderation guide me through.
obliterate the term dieting. The more it on Twitter. Please will you help me? I wrote. The earlier treatment is accessed, the
is said, the more uncomfortable people better the chance of recovery, says Dr Sly.
become with food and when we restrict Talking therapies and self-help are the core
something, that is when we want it most. components to overcoming these disorders,
With women, there is something known as they help you learn how to deal with a
as the normative discontent, says Dr
Silver. Most have something they dont CLEAN EATING triggering experience or thought by not
resorting to your old, ingrained behaviours.
like about their bodies and, sadly, that is
normal. Its when it becomes pathological WAS MAKING ME You cant stop the waves, but you can learn
to surf them. For me, surng means
that theres a diference. The criteria for knowing my self-worth doesnt have to be
a bingeing disorder is always the distress ANXIOUS AND tied to how I look or what size my clothes
and the impact its having on your life. If are. Its knowing I am more than just a body,
you have a binge every now and again but OBSESSIVE and that I deserve to feel good like everyone
you dont really care about it, fine. But if else. Taking my deepest, most painful
it is afecting your life eg, leading you secret and putting it out there in a national
to avoid situations because of your body magazine is my way of saying I dont want to
image or creating intense anxiety because feel ashamed any more. Recovery really is
of food thats what raises alarm bells. CLEANING UP THE ACT possible. And it can start today for you too.
Id hoped hypnotherapy would involve a few
Jedi mind tricks to banish bingeing from my If you are struggling with issues
brain forever, but instead, after Kate asked me around food, call the Beat helpline on
some simple questions, I wept uncontrollably 0345 634 1414 or visit b-eat.co.uk
as I revealed things Id never told anyone
else. Amazingly, after just one session, I felt
diferent. Carrying all the secrets around
had been pulling me down; saying everything
out loud made my world instantly lighter.
I realised I didnt have to be ashamed of my
relationship with food. Or my body. Through
soothing words, Kate talked me into a

FEEDING FRENZY
Best for
flaky skin
BEAT THE BINGE

Sick of feeling powerless against your urges? Heres how to take back control
1 2 3 4 5
PHOTOGRAPHY: KAT PISIOLEK AT HEARST STUDIOS.
KNOW YOUR TRIGGERS POSE A QUESTION EAT REGULARLY TAKE AWAY THE EMOTION SEE ALL FOOD AS GOOD
Keep a food and emotions Ask yourself, Whats Binges can occur as Talk about food in a neutral Try eating forbidden
diary, says Dr Sly. Once going on with me right a result of hunger when way and recognise what foods with other people
you know what can set now? Think about whether someone restricts their it does from a scientic in public, adds Dr Silver.
*NAME HAS BEEN CHANGED
of a binge, you can stop youre tired, angry or sad, food, says Dr Silver. point of view, says Rubin. This can help reduce
the cycle. Eg, if youre at says life coach Jacqueline A person will be good For example, remind the assumption that
home, wash your hair for Hurst. You dont have all day with their eating yourself that carbs are eating forbidden food
10 minutes. A simple step to stop eating, but you but then feel so hungry benecial because they is shameful and naughty,
like this can stop a cycle do need to ask yourself that they satisfy cravings provide energy, and protein and something you only
of reactive behaviours. why youre doing it. with forbidden foods. helps to build muscle. feel able to do alone.

R E J U V E N AT I N G R E T R E ATS FO R B O DY A N D M I N D
Nothing justifies the journey like a hyper-local

spa treatment, menu or workout that you just
cant get anywhere else
WORDS KATIE MULLOY AND ANNA HART

THE HOME-GROWN SPA...
Sorrento
WH Editor Katie Mulloy
rediscovered her Zen on
the Amalfi Coast
W H AT ? The Grand Hotel side, to arrive in front of the your periphery as Capri stands a converted greenhouse, now
Excelsior Vittoria imposing 19th-century villa. proudly in the distance and a boutique spa. As well as
W H E R E ? Sorrento, Italy Inside, fresco ceilings and boats pull in and out of the oxygen facials and traditional
W H Y ? You want to cleanse ornate furniture set the stage harbour below. It is Sorrentos body treatments, the spa menu
body and mind with an for the luxury that seeps prime spot for horizon-gazing covers an impressive number
Ayurverdic overhaul through every stone of this so pretty its almost painful of geographically inspired
H OW M U C H ? Doubles from historical gem. The Excelsior to leave it. So dont. Put your services from Polynesian massage
312 a night, full board; exvitt.it Vittoria sits in the centre of the Michelin-starred dinner back a to Brazilian body contouring
Amalfis bustling Sorrento but bit, order another prosecco and to Indian detox wraps.
feels like a tranquil hinterland. keep staring. Its amazing how
W
oah. This place the hours can just slip away. Anything a bit more Italiano?
really puts the Nice, is it? You know, given were in Italy.
grand into Nice doesnt begin to cover it. Now, on the note of luxurious If you want a treatment thats
Grand Hotel Sit back on the terrace with an relaxation, lets talk spa. as local as the clams in your
Excelsior Vittoria. Sweep up Aperol spritz and breathe in the Lets indeed. Nestling between spaghetti alla vongole then opt
the immaculate driveway, lush vista; the sparkling waters of the sleek pool area and the for the spas signature Sorrento
gardens blooming on either the Gulf of Naples bending into hotel gardens citrus groves is Lemons and Oranges much

WELL
T R AV E L L E D
THE HOME-GROWN WORKOUT...

Wildfitness
Scotland
W H AT ? Alladale outdoorsy escape, which
Wilderness Reserve includes fly fishing in the
W H E R E ? The Scottish loch, barefoot running on
Highlands the beach, rugged mountain
W H Y ? You want to get hikes and outdoor circuits
your fit on in the glorious in the forest. Part fitness
depths of nature overhaul, part digital detox
H OW M U C H ? From 968 and mind reset, youll leave
for a seven-night retreat, the fluorescent lighting and
all-inclusive; wildfitness.com pounding house music of
stuffy city gyms far behind,
Wildfitness was one of the and discover that youre
of its citrus zing comes muscles soothed further with early pioneers of outdoor much more of a wilderness-
from the hotels own groves, a full-body Swedish massage fitness and mindful workouts, basking badass than you ever
grown and picked just steps using citrus oil. The entire and today it has bases as imagined.
away from your travertine- treatment is a whopping two far afield as Zanzibar, Crete Its a challenging week
tiled treatment room. and a half hours long at and Berlin. But the most and you can expect your
least an hour of that I spent gung-ho of city escapees fitness levels to soar as
Will I be rubbed down in a state of semi-sleep, head to the Highlands and your stress levels plummet,
with orange juice? which means you slowly the awe-inspiring 23,000- but the deal is sweetened
Not quite. But you will be come to bathed in glorious acre estate of Alladale, a with sublime reflexology
scrubbed with a mixture of spaced-out Zen when it Victorian sporting estate sessions, roaring fires in
orange and lemon zest with inevitably and eventually just north of Inverness. the hunting lodge, post-
mixed tea leaves and sea ends. Then, if youre in the Wildfitness director Eric hike saunas and a satisfying,
salt before washing it off in mood, you can round it off Walters describes Alladale mainly paleo menu. Tough
a muscle-soothing hydro with an optional glass of as a natural playground, as it is, a Wildfitness retreat
bath (Jacuzzi for those of us sparkling wine. Because its and its rivers, hills, lochs and is a thoroughly enjoyable
who were born in the 1980s). Italy and thats how they roll. pine forests are all put to way to be reintroduced to
Prepare to then have your Dont mind if I do, grazie. good use in this seven-day the wild. Lets hear you roar.

WELL
T R AV E L L E D
THE HOME-GROWN MENU...

Golden Door,
California
W H AT ? Golden Door Golden Door has reinvented
Luxury Resort & Spa itself for a fresh generation
W H E R E ? Escondido, California of burnt-out entrepreneurs,
PHOTOGRAPHY: JESSICA SAMPLE

W H Y ? You have money to burn privacy-seeking celebrities
and nothing but luxury will do and digital-detoxing creatives
H OW M U C H ? 7,260 for who crave some R&R but
the Golden Door signature dont do deprivation.
seven-day retreat, all-inclusive; Guests wake up to a dawn
goldendoor.com mountain hike and wind
down with a deep tissue
This legendary So-Cal spa has massage or meditation sesh;
been Hollywoods worst-kept in between, theres a swanky amidst farmland, olive groves or a vegetable frittata with
secret since the 1950s, with gym, two swimming pools and orchards, so naturally local goats cheese; lunch
a steady stream of A-listers and over 40 scheduled food is a highlight. Hot young could be a vegetable sushi
including Natalie Wood, Nicole exercise sessions, including chef Greg Frey delivers an bento box or a grilled turkey
Kidman, Elizabeth Taylor, Olivia yoga, tai chi, barre, dance and innovative organic menu sandwich; dinner a bloody
Wilde and Barbra Streisand free weights oh, and the centred around produce from steak or miso black cod; you
checking in for the signature most memorable menu youll Golden Doors kitchen garden. also get treats like ginger
seven-day retreat. Recently ever be served on a detox. Breakfast might be a hearty cookies and panna cotta. Well,
reopened after a lavish and The estate sits between porridge with chia seeds and if its good enough for Nigella,
note-perfect $15 million refurb, San Diego and Los Angeles honeyed Californian almonds its good enough for us.
THE HOME-GROWN TIPPLE... W H AT ? Les Sources de

Caudalie Hotel & Spa
the best vintages from
the Cathiards celebrated
Les Sources de W H E R E ? Bordeaux, France

W H Y ? You like your wellness
grand cru estate, Chteau
Smith Haut Lafitte its
Caudalie, Bordeaux served with a glass of
something special
vineyards surround this
sumptuous vine-inspired
H OW M U C H ? Doubles spa and country hotel.
cost from 255 per night, As the producer of one
including breakfast; of the most renowned
sources-caudalie.com/en/ Pessac-Lognan wines,
the vineyards and tasting
Every chic Parisian knows rooms would be enough
the name Les Sources de of a draw even without a
Caudalie the luxury hotel stylish country hotel and
and spa set among the elegant vinotherapy spa
vineyards in Bordeaux, to complete the package.
owned by Olympic skiers- But the combination makes
turned-vintners Daniel and this a bucket-list getaway
Florence Cathiard and run for any wine-loving spa-goer.
by their daughter Alice Youre just 20km from
and her husband Jrme. the buzzy, beautiful city
And they can name their of Bordeaux, but with a
must-have products in the double-Michelin-starred
cult Caudalie beauty line, restaurant on site, long bike
developed by the Cathiards rides through the vineyards
other daughter, Mathilde. beckoning and a vast cellar
Those glam Parisians are to explore, well, theres very
also on intimate terms with little reason to leave.

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My week on a plate
Ella Mills, 25, entrepreneur and food blogger Deliciously Ella
MON TUE WED THU FRI SAT SUN
7.30am 7.30am 7.30am 11am 7.30am 11am 11am

Slice of rye toast Banana, cofee, Slice of rye toast Recipe testing Porridge with Coconut yoghurt Cardamom and
with peanut protein powder, with avocado again: smoky almond milk, with peanut cinnamon apples
butter and date, almond milk, and mushrooms beans with corn banana, peanut butter with granola,
mashed banana almond butter and fritters, apple butter and honey honey and
spinach smoothie 1.30pm and cinnamon 1.30pm coconut yoghurt
11am Hummus or Pip & muins, lentil and 1.30pm Brown rice pasta
A few chocolate 1.30pm Nut peanut butter
potato stew, Salad of hummus, with mushrooms, 4pm
truffles after Cauliower and on corn cakes sweet potato, wild tomatoes, spinach Cashew and
roasted carrot
recipe testing apricot dahl with rice and roasted and garlic ginger energy
brown rice 4pm and mangetout
1.30pm Brownie from The salad, and veg, and broccoli 4pm ball with a cup of
Roasted carrots 4pm MaE Deli, which gingerbread with kohlrabi, Olives and peppermint tea
with rocket, Almond and date I run with my cookies black beans almonds,
hummus, almonds protein balls husband Matthew and cashews with a G&T
8pm
and avocado 8pm Roast potatoes
8pm 8pm Bean chilli with 8pm 8pm with carrots,
8pm Roast potatoes Spiced potato sweet potatoes, Aloo gobi and Sauted garlicky broccoli, pea
Three bean stew with sesame miso cakes with a nachos and chana masala mushrooms on and butter bean
with brown rice aubergine, quinoa tomato sauce guacamole, while with rice and rye toast with spread and
and mango salsa and broccoli and green beans out bowling mango chutney avocado crispy kale
I eat as naturally Having to I never deprive Counting calories Im against labels After becoming Im relatively fit.
as I can to manage change my diet myself if I want and macros isnt or restrictions but ill (I was I walk everywhere
my autoimmune forced me to a brownie Ill have for me Id much Ive been properly bed-bound for and do yoga and
condition: postural become more one. I feel much rather listen to pescatarian for seven months), spin classes up to
tachycardia creative with happier if I satisfy my body. Which about five years. I stopped five times a week
syndrome. whole food my cravings. is just as well When I eat out, drinking alcohol when I have time.
Otherwise, my ingredients. Finding healthy because on I relax my eating for three years. I completed a half
symptoms, which To add flavour alternatives to the days I test habits slightly Now Ill have marathon in 2015,
include raised and texture sweet treats was recipes, I often and try new a cocktail once which was such
heart rate, viral to vegetables, a challenge at end up eating food. Then when a week, but if a struggle but
AS TOLD TO LAUREN CLARK. PHOTOGRAPHY: SOPHIA SPRING
infections and I roast and saut first, but you can the equivalent Im home I return I overindulge, it was wonderful
dizziness, can them with herbs make something of six to eight to eating well for it exacerbates to know that my
return. and spices. just as enjoyable. meals. my condition. my symptoms. body could do it.
WH nutritionist Eve Kalinik gives her verdict: Its great to soak pulses and legumes from dried before cooking, to make
hear that even though Ella does follow a mostly plant-based their protein more bioavailable to the body. Exchanging
EXPERT diet, she doesnt overly restrict herself or count calories. She
also prioritises getting her nutrition through whole foods, which
sourdough for rye too will help her get more important
minerals such as calcium and iron. Ella may be mindful about
VERDICT is very positive. While she does have plenty of veggies and
healthy fats, Ella may wish to consider swapping in sprouted
her sweet treats not containing rened sugar, but at the end
of the day, even natural alternatives can contain high levels
versions of grains such as buckwheat, quinoa and oats, and of the sweet stuf, so its best not to go overboard.

Women&#39;s Health - April 2017 UK

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GYM STYLE SORTED!

78 HIGH STREET BUYS FROM JUST 12 04

APRIL 2017 | 3.99 Its Good to Be You

Katie Mulloy / Editor When Chrissy Teigen

6 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

Sales Director Matt Downs

Editor Katie Mulloy

Hearst Rodale Limited

Executive Director, Business Development

Editorial Director, Rodale International

Womens Health is a member of the Independent Press Standards

womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 7

KNOW HOW 36 SLIM DOWN

11 IF YOU DO ONE 45 KNOW YOUR ENEMY

18 ASK ANYTHING 55 MIX N MATCHA

24 15-MINUTE WORKOUT 69 GET ON BORED

77 HIGH STREET ATHLEISURE

8 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

107 POPULARITY PARADOX

Hundreds of followers but you

feel isolated? Youre not alone

112 FITSPO FRAUD?

120 GO WITH YOUR GUT

125 POWERLESS TO RESIST

131 WELL TRAVELLED

Pipe 138 MY WEEK ON A PLATE

Cheaters never prosper. Unless

85g portions will actually lead

womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 11

Shifting weight with ALMONDS

READING to actually live longer

THE JURYS OUT

LIKE, DONT BOTHER

Restricting CARBS after 6pm

12 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

I lift as you put a heavy load

doing that youll trigger done is taken a relaxed

womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 13

DOES IT WORK IN REAL LIFE?

For the time-poor, 10 days of HIIT with no rest is the ultimate

hen the realisation hits constantly surprising your muscles by

W that your 24th birthday

The nifty subdial tracks

THE MICRO TREND

womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 17

Running to work will pollution

18 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

anti-gravity yoga, says trainer

womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 19

20 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

How longs it Are you

Feels like Less than Yes No

Youre sleeping Heavy Does Does it help

Out like a Its not as easy Yes Yes

DIRECT PATH GUIDED PEACEFUL CREATIVE MOVEMENT YOGA

womenshealthmag.co.uk | April 2017 | W O M E N S H E A LT H | 21

Age: 45 Job: Specialist dermatologist and founder

22 | W O M E N S H E A LT H | April 2017 | womenshealthmag.co.uk

Each month, nutritionist Sarah Macklin challenges one

or me, the word wheat evokes wholegrain foods containing wheat

F the glorious scent of freshly

be cutting it out if you dont actually antioxidants such as vitamin E.

WHEAT: YAY OR NAY?

1 slice of 2 heaped 21g 60g lentils 1 tbsp 2 heaped

Women's Health - April 2017 UK

Women's Health - April 2017 UK