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MARCH 2O1'

CONTE\TS
REGULARS
g Ed's letter
ro Ask WH
46 The WH team
r37 Stoclzists
q8 My weeh on a plate

SLIM DOWI{
De.code your fat to torch it

The no-BS way to a flat stomach

- you'd better believe it

Watching YouT ubc videus made

onc reader d|dp 3st

THE BRItrF
16 NUTRITION
Drop acid, fight diabetes

r8 IVEIGIIT LOSS
Shed pounds with pasta. For real EAT SMART
zt SEX 49 SUPERFOODS z.o
Why beer and sperm don't mix How to upgrade your dinner

zz BEAUTY 9 LUCUMA MATATA

Naiosho Corrett's top sugar sub
Meet the antioxidant ne\ucomer

z4HEALTH OF CHAMPS
-54BREAKFASTS
Tenbrehkies you'll eot
The off-kilter ways to fight a cold t'orever

z6 FITNESS 56 MASTER PASTA

Get bigger to boost your worbout ltalian menu trops
Swerve the

',^ioMEN's HEALTH I March2ol5 I

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state, says food scientist Dr Sue

oursrlol{...
,.\,
Cannedversusfrozen
"",'tltiorrA
ii;[y. B"tfrozen#ns by u T"id,g: because
flash-frozen in its most beneficial-form'
it's
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vegetables.Which are lhu,.u,rr" spoilage, resulting i"3 fty nutrients
morenutritious? beins lost. To geithe best out of both types' lt"ql
Got tt/
l{eena, Birmingham
ftor""rveggies"and go for low-sodium cans'

womenshealthmag.co uk
EN's HEALTH I March 2o'ls I
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GOWITH
YOI]RGI]T €#,
Rumblins bellv? A new review*
suggests firobiotics found in yoghurt
.ail".edrce your risk of getting eight
;f
d
Jim".L"t ,yp", ;;'i;"i"3'tria
issues, incfuding diarrhoea and
irritable bowel slndrome, by 42o/o.
H#ki
Researchers say this is due to their
capaciw to overwhelm unhealthY
batteria. In fact, these prob-iotic ".. ,

powerhouses can boost Your bodY

Irom top to, er, bottom...

B LACTIS L CASEI SHIROTA L ACIDOPHILUS

Halves nasal Speeds recoverY lmproves

al ergy symptoms from respiratorY consttpat on
in eight weeks by lnfectrons by 31% bY symptoms bY
decreasing wh te ramping up virus- 62% by lowering
bLood ce I act vitY. targeting cel1s. gul pH levels.
Find it in: Spillaour
Find it in: Act vla Find it in: Yakult TotaL
guts
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16 woMEN's HEALTH March 2015 |
 trATTAT
FatJenga

DROPFAT
The type of fatyou eat can affect howfat
you get. Research by Uppsala University

w&
in Sweden found that saturated fats
cause you to gain more podge than
polyunsaturated. Dont cut out sat fats
completely, though -
Brazll nuts and
-Yhe percemtage :l:*re &ikely coconut oil are still good guys.Aim for , Watermelon

y*u are tei tre elverweight l0o/o of your intake from sat fats, says
i$you take y*ur hreaq*.
'lvhite', accordixtg to a Mel Wakeman, nutrition lecturer at
$pazdsh stxdy. n irz*it yxiur Birmingham City University. Fat luck.
w}tite intake t* &ve slices a
week, or *pt Sor wla*lelaaea},
The fibre a*d &ll-you-*p
cclmplex carl:s ixa brow"m lryr{DIC?xoNuutNafingenin {n,r rin ic. i,r)
make it a breadwinnen
Use your leraf"
It sounds like a wrestler's stage name, but it's actually a compound found in grapefruit that

r corrects some metabolic mishaps responsible for obesity, heart disease and diabetes. In
. thrdy p"bt
had lower blood sugar and gained a fifth less weight than those on water. So next time you
order a fry-up, chase it with a glass of grapefruit juice. You cant be bitter about that.

li.rEN's HEALTH ] l4arch2or5 !vo me nshea lthmag.co. uk

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{}hJL{ &&r{}Hil
ANSl,VMK
CUPUAQU
This rainforest tree (pronounced:
koo-poo-ah-soo) is the hottest
buzzword in beauty. lt's related
to the antioxidant-rich cacao tree
and its avocado-like pulp contains
skin-repairing fatty acids similar
to the lipids found in human skin.
This makes it perfect for sealing the
skin's moisture barrier (to keep out
wrinkle-causing free radicals). Find
this wonder in Aveda Botanical
Kinetics lntense Hydrating Soft
Cream, f34. Get slathering.

Whenhipsters
toke i.ttoofar
LtrVtrLYOI]RPH
Going alkaline may be good for your body, but if youre after a
CHEER-Y T]P : smoother barnet, acidity is your ally. New research- has found
YOUR SKIN 1
shampoos with a high alkaline content (pH B and upwards)
t.
contribute to more friction between hair fibres because of
the highnegative charge andtherefore create more frizzand
A study of
inlhe tnternational Journal ,,

Cosmetic Science has discovered that l,: tangles. Your secret weapon? Opt for shampoos with a low
cherry blossom extract can prevent ','

the production of nitric oxide - a pH (a.5 to 5.5) - the bottle's back label or company's website

:,
compound in the skin that increases
irritation and inflammation. Try
will tell you. Try Joico Daily Care Treatment Shampoo,
l,
L'Occitane's Cherry Blossom Petal-Soft :,
f10.35, to ensure your hair is more manageable. Done.
, Cream, f1B, patted onto the skin after :,

, cleansing and toning. Happy faces. l,

'. € E::.

1*-" -^.I *- *r'

ma*ifl;rs every two weeks
your nails grovring and spe.
moneyonthem will make,
incline* to let thern be,
SOURCE: WEBMD

r
22 . -)wF\ s HEA-r-r | .ur. :o'; v/om ens hea lthmag.co.uk
BRItrF

SIT UP TO
CRTTICS
The next time your boss
wants a'word', sit up.
Proper posture means.
we're more likely to
remember compliments.
A new study of 30 adults'
found slouchers recalled
more negative words
than positive. To get
the good stuff, engage
your core - and you'll
automatically sit
;.-
up straighter.

d;
{=

\
Acrosstobear

BtrtrPROACTIVtr
Apply some sweet relief at the first sign of an ulcer to get the
better of the little blighter. A study found people who applied
honey to inner-mouth sores saw them vanish within three days
and were pain free within 24hours. Go for Manuka Doctor
Active Manuka Honey 24+t - it's more mature, meaning its
antioxidant and anti-inflammatory levels are higher. Sweet as.

-
ffi
ry ffi
woMEN's HEALTH I March 2015
BRItrF'
GET IN
ORDBR
Listen up! According
to new research by the
f'
American Council on
Exercise, the perfect
workout sequence for
fast results goes like this:

Carriis
What? Burpees
How long? 4 x 20 secs,
I min rest, repeat

Stre*fith
What? Kettlebell swings
How long? 7 x 30 secs
on, 30 secs rest

F{exihility
What? Walking lunges
with side twists
How long? 7 mins

TIMtrTOTONtr Neuromctsr
What? Fast bench steps
One minute? Two? Turns out, the ideal rest period Frozen
How long? 6 x 30 secs
(fast), 30 secs rest
between strensth-training sets depends onvour soal. i,ntime

If you're building *rr.I", a twb-to-thre6 miiute

breather is best, according to new research from the
US-. If you're wanting to 6oost your metabolic rate,
60 seconds should do the trick. Work both methods
into your training for the ultimate results, says study
auth6r Dr NichoTas Ratamess. Then get baci< on it!', l,
I
GI
MI
a
you
bra ,qB
at} :urm
L-
CK
SOURCET LAWRENCE BERKELEY
NAT ONAL SBORATORY

l6 ,. cYEN's HEALTH I March 2ots I

o r ens hea lthmag.co. u k
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WOMEN'S HEA Maror 2015 o me ns hea lthm a g.co, u k

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But before Britney's arrivai at

the set of her WH photo shoot,
her long-time manager, Larry
Rudolph, mentioned that she was in
probably the best shape of her 1ife,
and here it is: living proof.
The 33-year-old's abs are enviably
cut; her arms, sculpted; her legs,
learr and defined. And while
the petite powerhouse (she's 5ft
4in) is not the biggest fan of her
behind - "I wish it were smalier,"
she tells us - most women probably \
wouldn't mind swapping derridres.
It seems Brit's been listening to
some of her own lyrics: "You wanna
hot body/Look hot in a bikini/
You better work, fl'
bitch!" (From, Irp,
.work B****, one
"I'VE CHANGED:
for any treadmill
playlist.) Even
MY HIPS ARE '1
during five-week
a WIDER SINCE
break from her
Piece of Me show HAVING KIDS"
- her several-
nights-a-week residency at Planet
Holllwood Resort and Casino in
Las Vegas that will last at least until
September 2075 - she's kept up
/
her turbocharged fitness regimen.
(And a1l this while simultaneously
launching a new sleepwear line
and promoting her 17 fragrances;
+
her latest, Fantasy Stage Edition,
marks 10 years in the beauty
business.) 'After I had Jayden, it
was real easy for me to get back in
I
shape," she says. "But five years later,
I started not icing changes in my
body. My hips are a little bit wider
because I've had kids. So it was
crucial for me to be continuous with
my exercise. Consistency is key."

14 DAYS OF F IT WITH BRIT rhe popstar spitls the beans on her workout reeime

DAYl DAY2 DAY3 DAY4 DAY5 DAY6 DAYT Lr.

"It's agoodthing "Iliketo run

"I startwith20 "I loue this class. Ihadasmoothie throughthe "GotupeailA and
minutes ofintense It's highenergA for breakfast! choreogro,gshg "Time to kick it madescrambled
cardi,othenmoue andcombines "Forty laps Some days I need [of my Las Vegas i.nto ouerdri,ue: egg uhites and
ontolightfree treadmillwork cl,own!Swimming that extra energy showl tokeepthe twoworkouts. whecfttoast
ueights, andbody- wi,thcircuit alud,As getsnxa to getthroughthe mouesfreshin I'mgoingto sleep before Ihitma
weight exercises." trai.ning." heartrateup." third set," mymind. welltoni.ght!" Ihome] gym."

30 WOMEN'S HEALTH Marcr 2ol5 g.co.

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GtrT DRtrNCHtrD \\-ITH BRITNtrY
Drenched Fi.tness. founder Julie Kenni,ngton re'u-eals hou - thanks to a combo of spri'nt
i,nteruals andki,ller strengthn'Loues - Britney got l'ter trademarkboda back

.)
1. 2. a)o

$1fi ulup -rr.ur-$ $ t*mffi+rti $)mst:r-wg*s

(a) lo d dumbbe ls at your s des,
feet hip-width apart. Step back
with your left foot, bend both knees
unt I your r ght knee s 90".
(b) At the same t me, curl the
dumbbe ls to your chest. Reverse
back to the.start. That's one rep.
(a) Get into plank, with hands
under, but slightly outside of your
shoulders then with your core
braced, lower your body with
elbows tucked in untii your chest
nearly touches the floor. Feel that?
(b) Push back to start, quick sticksl

fl
Do: 3 sets of 20 reps (10 per leg). Do: Three sets of 15 reps.

'frendmill inten,a]s ' 30 seconds; spr nt at 4% inc ine.

Uh-oh, t's gett ng harder now
1. b.
-

. 2 m nutes: rrvarm up w th ' I m nute: recover at 2a/o nc ne.

a s ow-]o9 at
,l76
nci ne
. l minute. jog at 2% nc ne.
' I minuter run at 2% ncl ne
. 1 m nute: fully recover by
wa k ng at 2% ncllne unt your
heart rate returns to norma
. 30 seconds. run at an a I out
spr nt at 2% incllne. Sweat lt outl
' 30 seconds fu y recover by
wa k ng at 2% incl ne unt I your
heart rate returns to norma
. 30 seconds: sprint at 3% inc ine.
.
. 2 minutes: jog. Start at 2%
inc ine, every 30 seconds,
increase the inc ine by 27.. Gu p.
' I m n-Le toro Q d Boo 1c 10.
' 30 seconds;1og at B% nc ne. llead lifbs ffif,e;vu:fle #ffitffitrh(t$
' 30 seconds run at 4% lncl ne.
. 30 seconds. spr nt at 2% nc ne. (a) Be^o aL you' hios and knees (a) Lie flat on the floor with your
' I m n-Le. roco.o- o 2oo .1c oo. grab a barbell using an overhand hands behind your ears and legs
Sweet, sweet recoveryL grip - with lower back arched. 6in off the floor. Hold it, hold itl
(b) Without allow ng your lower (b) Now use your abs to drive your
Repeat treadmill _ back to round, stand up with the right elbow towards your left knee,

intbrvals when E,,1 barbel, pause, ower to the floor release then switch sides. Powl
you see the logo
. 30 seconds. recover at 3% ncl ne. Do: 3 sets of l5 reps. Do: 3 sets of 30 reps (15 per leg).

6. 8. 9.

!Yeigl":t+x{ ${fiHrrts "filri**r&r rflfi$-ym $inrtrlu"a'lw*+m :Lh enttncll*s

(a) Off the treadmi 1, stand, feet (a) P ace your pa ms on the edge (a) Lie on your stomach and draw (a)L e on your back w th knees

h p-w dth apart, \,v th a dumbbe I of a chait arms slraight and w th , o-' ra e . a-d. , o-' >o ^e
Lo,n bent. feei on the floor and hands
(at east 2kg) n each hand. hips just n front of the seat keep ng legs stra ght and arms oose y c ac-"d behrnd your head.
(b) Bend your knees and push your (b) Bend your elbows to Lower stretched oui over your head. (b) Crunc^ up by br ngrng your
^ ps back. Pause, then push back j,our hips unt your upper arlns are (b) Arch your back, raise your arms rrb caEe ll,"','arCs your pe vrs,

-a -a .1e slart ng posit on. ila.a e to the f oor. Push back up. and egs off the f oor for l0 counts. then re:-r- ti the start.
,l5.
Do: : s::s of 15. Toned in no t me. Do: 3 sets of l5 Get those guns Do: 3 sets of B'ace that core Do: ,< s-.-: :'21. vcu're doneL SB

32 .\OVENS-rA.t.t wa, -)5 |

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ice work. You made it this

far: the darkest corner ofthe
gym. Trouble is, there are at
least 12 pieces of bewildering
apparatus, all of which you need a PhD
in'meathead' to operate. But if you want
a sexy,toned body and a sky-high
metabolism, you need to jump on in.
WeVe picked the onlyfour pieces worth
mastering, now we're showing you
exactlywhat to do with them.
Grunting is optional, of course.

THE GYMNASTIC RINGS

You know like at the
THE CABLE MACHINE
O ymp cs. One of the best ways to
work your own body weight. Not a medieval torture
Shoulders and chest. device - just a res stance cable.
E evated nverted rows. Your core.
(a) Grlp the rings and ean The woodchopper.
(a) Seclre a -dno n ae
back until your body rs paral e to di I

lhe floor feet rest ng on a bench. hiqhest polnt, Right side on to the
(b) Du lo- r*est -p tor,ta--: station, grab lhe handle with both
the rings as hlgh as you can, body hands, above your right shou der.
straight, then lower. Do 3 sets of 20. (b) Pul it across your front to your
outer left thigh. Return to the start.
Do 3 sets of 10 per side.

I
38 ct4EN's HEALTH I warch 2o15 om ens hea lth mag.co. u k
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! ^a

l;,fnet'e Ssy Li,-'e ma4 b( tctkfng AecLrs o.ffAaLtr ii.{e. [;a,,t-. f,nkt tur
!g.i; --' ..:-',-,'lt cLtL lnw deacily ytottr st't'ce d.q ,trad lrczu to jir i'

-. I'm like a woodland

elf in an enchanted
forest (+2)
E lt's no New Forest, but
I can see five to 15 (+1)
{i Um, mavbe four?
,

44 1
Wof4EN'S HEALTH I March2o15 womenshealthmag.co.uk
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he humble mushroom. Filler of soups
and omelettes. Nothing special,
right? But.cue M&S voice-over- this
isnt justanyoldmushroom, it's an
'enriched' mushroom, primed to give
you athird ofyour dailyvitamin D.
Its justone of manyof foods having
a makeover. Keep 'em peeled for eggs with extra omega-3s;
yoghurts with bumper probiotics, selenium-enriched
spuds: a newbreed of Value Added Diet foods (VADs),
boosted with micronutrients we arent getting enough of.

Leading the way is, rather appropriately,
Marks & Spencer, who has been
developing Active Health, its enriched
food range, since 2011. It has just
released its two flagship products:
the aforementioned mushrooms and
selenium potatoes. 'A lot of health
conversations focus on rising obesity
rates, but overeating can lead to being
undernourished as much as only ever
grabbing food on the hop can,"
M&S nutritionist Helen
"National dietary surveys show there
are key nutrients many of us struggle to
get enough of from our diet, including
iron, calcium, vitamin D riboflavin,
folate and selenium." Often this
is because our diets aren't balanced, but
it's also linked to poor soil quality and
environmental factors.
But do we really need foods that are
super-boosted with extra nutrients or
is it a clever marketing ploy developed
by food manufacturers to tap "i.rto our
growing health hlpochondria?
Ilor,l,the rich get richer
First up, the science part. The method of
food enrichment depends on the food,
and itt important to clarify the difference
between fortified and enriched foods.
"Fortified foods are those with nutrients
added to them during processing, for
says example, many breads and cereals are
Stevenson. fortified with extra vitamins and minerals
to provide a health boost where it might
have been lacking," says nutritionist
Dr Carina Norris. "Enriched foods are a
step beyond fortified foods, because they
incorporate the added nutrients into
their cells, making the nutrients part of
them. Potatoes and sprouts are fed with
selenium-enriched plant food so they
take up the minera-1s through the roots,
and hens are fed omega-3-rich flaxseed,
so they lay eggs higher in omega-3."

We find out if these enriched products are worth forking out for

Fortified with 86, one cup

gives a quarter of your RDA of
this essential energy booster.
Perfect for a !luggish morning.
o @
cgffiH
AIbert Bartlett Purple
Majesty Potatoes
(f1.68, Ocado)
Selenium-enriched
sprouts (f2, M&S)

Other green Ieas don'l rave 86

so this really is a superior brew.
o''o'€

50 woMEN s HEALTH I March 2ors wo m e n s hea lth m a g.co. u k

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BRtrAKTAST
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1,: - .r:i!ri,r.

POTS @ o

Serves 2 1135 cals I O.7g sat fat l4g sugar 20 mins

* 15oq bio-live fulFfat yoghurt * 3 tbsp manuka

honey* 2ocm rhubarb * I vanilla pod * % cup
WORDSAMYGRIER
water * 2 tbsp toasted buckwheat

f there's one man in the world you'd want to cook you breakfast, it's Miles Kirby. As chef Start by mixing 1% tbsp honey nto the yoghurt.
f
I and director at Caravan restaurants (caravankingscross.co.uk) - the busiest bmnch spot Now, gently poach the rhubarb wllh the vani la
I since Charlie Sheen s kitchenette - Itirby knows"how you want your eggs better than you n a pan for l0 mins or unti sofl, but still holding

do. So sling the Kingsmill back in the bread bin and whip up his waist-slimming, immune- its shape. Place the yoghurt in a pot and lay ihe
boosting, hunger-hacking creations instead. Those mid-morning cravings are no more. rhubarb on top. Spoon over the rest of the honey
and the buckwheat. Easy I ke Sunday morning.
Key to success: the kick-start in your brekkie Manuka s the only honey to contain
o9
Braln powering
oo
Satlatins iftinq I Digestlon{rlend y
d hydroxyacetone, a compound that is both
ant vira and antibacteria . Make a bee ne for it
I tmmune boosiino ] I Energy

o o O

Serves 2 368 ca s I Bg sat fat I 78 sugar | 50 mins Serves2 I 193 cals 299satfat I 529 sugar 40 m ns Serves 12 590 ca s I 35.49 sat fut | 25.39 sugar I 40 mrns

* loog black rice * 2 pandan leaves * 35oml water '* 2 eggs t I aubergine *'l tbsp yoghurt * I tbsp 350q coconut oil * 2OOg agave nectar * 2509 organic

* loog xylitol * 8Og coYo €oconut yoghurt * 2 tbsp tahini * I c ove garlic, roasted * % tsp cumin * oats * 20Og desiccated coconut Jf 200g dried fruit
gingerbread crumbs or smashed ginger biscuits I lemon ll4 slices preserued lemon'll sumac mix* * l00g nut mix* * l00q seed mix*

Cook the rice w th 200m1 water and one pandan
eaf. 1n a separate pan, bring 150m1 water, xyl tol
and the other leaf to the boi to i'nake syrup.
After 5 m ns, bl tz r,vith a b ender and strain.
P ace the rrce n a pot. Spoon on yoghurt,
a'zz e w th syrup, spr nk e g ngerbread. Yum.
Pandan eaves contarn essentlal or s,
::-- ^s. g ycos des and alka oids, making them
-::.rre's pa n re iever. No more ouch.
Half the aubergine. Now grill for 20 mins till
brown. Remove the flesh and mix w th yoghurt,
tah n , garLrc, cumin and a squeeze of emon.
Spoon lO0g into the pot. Bol the eggs, pee and
halve. Place egg on top of lhe baba ghanoush.
Garnish with preserved lemon and sumac.
PotiilckAuberg pl3 rjch n frbreand Bvtam rs
Essent a f rst l:h rg as they a d digestion and
lift energy eve s Bet:er than a triple espressc
,l80'C.
Preheat the oven to Heat the ot and
nectar in a pan untl the mixture is smooth. M x
the drv nqred ents in a arge bow then pour
over the wet ingred ents. Mlx aga n and press
down into a baklng tray. Bake 45 minutes. Let
ccol lhen cut lnto fun-size bars. Grab, eat, go.
Coconut o I ramps up the ca orle count,
cut don't fret. lt's ful of medlum-chain fatty aclds
(good fats) that aren t stcred by your body.

54 worvEN's HEALTH ] March 20]5 wo m e n s hea lth m a g.co. u k

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56 | wovrN's HEALTH I N4arch 2o1s womenshea lth mag.co.u k

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NOSUSGNYqAYO..'.I
@ IXSdSJI,T{.VSI'I
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no^ SAVS
flv\.{
uno^,*,^^
SSOI lHCI:M :]UI_CVJ UOJ S]I3]IVUlS IUVA] S
O(
 I
ou've done endless crunches
in pursuit of a sculpted stomach,
countless tricepsdips for a a

pair of smokin guns and tried

desperately to run your ass ... and I U*"ql,l mg (

off -literally. Tlie issuei nothinf helps. {r,fr 'frrrr/l%,rr;r* .t-flrt

"sometimes weight gain isnt a simple case
of consuming more calories thanyou're
usins." savs integrated medical doctor Ela
Manla. "it corlld be due to a metabolic
imbJance or a dysfunctional endocrine
svstem." But dodt panic - here's how to
dtcode your fat zoies in order to blitz them.

Fat zone:

Stubborn
xxx&dd&e

v
Anxiety or an
underactive thyroid.
Anxiety-induced -
elevated cortisol levels can
cause insulin resistance,
leading to - you guessed
it - belly flab. An underactive
thyroid also causes tummy
fat - watch for fatigue, dry
skin and constipation.
With targeted exercise.
lntense cardio like kick-boxing
lowers cortisol. Meanwhile,
strength training will help
kick-start your thyroid.

Fat zone:
),
n
:1
Cmxpk&es Fat zone:
i:
Water
,l
retention or fatigue.
F]

Press the area for Too secreted to oppose

&
five seconds -
if it stays much sugar or insulin, which causes
depressed, vou're holding excess oestrogen. that muffin top.
water. Swollen calves can Love handles Flx it: You need to
b
I mean you're affected by sleep often result from limit sugar. Rejig your
i apnoea, which can cause fluid a sugary diet, Fat diet - when eating
accumulation and heart failure, around this area may anything sweet, pair
says WH trainer James Duigan. also be linked to high with a protein hit to
Besides a minimum oestrogen. The more slow its glycaemic
seven hours' shut eye per sugar you eat, the absorption. Cut down
night? 'Avoid carbs three hours more lnsulin your body external oestrogens,
before bed to help with toxin produces to counter too. Soy and dairy are
removal," Duigan says. Yes, sir. it. Oestrogen is then your main culprits.

60 | wovEN's HEALTH I uarch 2015 |

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I WALK THE WALK

.I SHtrD THRtrtr STOl\tr 7

WATCHINGYOI]TLIBtr'
1:;'
TOLD'I'O NA'IALIE CI,ARK 3i,
^S
=i::r+I @-

Seeing the scales seltle

at almost 12st was my wake- ,,&'
up call. Untr then, I was around
lOst and a srze 14, but my love .:r'{1-,*
of carbs meant the pounds had
crept on without me notrc ng.
I was only 22, but l'd lost my L.
confrdence and couldn't face
lorning a gym, so nstead my
mum, Nicky, and began to go
for six mile hlkes frve ttmes a
week. We also readjusted our
drets repLacing potatoes FITSPIRATION
and pasta with veg.

After a year of waikrng

and eating belter, l'd lost "Fail to prepare, prepare to tail."
lst 5lb. Confident enough to I use it every day.

lo n a gym, began with Light

cardio three trmes a week. After
12 months, l'd got to gstl But
I wanted to tone up, so I turned
to strength trainrng, us ng A home-made protein bar -
YouTube v deos. Over the past b rtz nuts, oats, rarsins, protern
year, l've trarned myse f to llft 15- powder and boi rng watet ball
20kg and push 90kg on the eg 'em up and leave rn the fr dge

, press. And my lrght cardio has for two hours. Yuml

turned nto rnterval sessions
on the treadmrll

Feel So Close' by Calv n Harris

. it has the perfect beat for

l've tota y overhauled my
when 'm at the gym.
d et, swapping out carbs for
\
proteln (tuna and sa mon), and
eatrng ots olveggres. l'll also
make healthy snacks rke prote n
I
bars and muffrns. l'm currently at
Walking lunges (we ghted with
/
my goal we ght, 9st, and a size B. lt
7.5k9 dumbbells). They make
proves you don't a ways need an
s-c^ a d 'fer^^ce to ,r, egs.
expens ve PT to get results. I did it
with onlrne insp ration and the
support of my family. n fact,
Mum and I stll go walklng
rogeL-e - Lsalolease' I get my vrdspo fitspo from
than it once wasl LrvestrongWoman and
S imF tAndHealthy. GE

64 WOMEN,S HEALTH March 2OI5 wo m ens hea Lth ma g.co. u k

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''"'t''l 1,'t') 3

t')i ,i\"%{i'\t.'..
SUITS BODYSHIee:f
Big shoulders? No problem. The new
classic is all about sloping shoulders
and relaxed tailoring. "Go for a 'slim-fit
shawl' or'narrow notch' lapel, which
won't draw too much attention to
your neckline," says Dominic Sebag-
l'4ontef iore, creative director at
bespoke tailors Edward Sexton. Sleek.

Blazer,8325, '.
LK Bennett
Jumper, :

8279, Brora
Shirt, 863,
Brooks Brothers
Trousers, €195,
LK Bennett
Hat, €8O, Laird
of London

Keep it clean
Limit dry cleaning to once
every few months. The
harsh chemicals will play
havoc on the fabric's shape

POPYOUR
tr
:.

t
!*- $
COLLAR
Give your white shirt' an artistic
f ourlsh with these little extras
l
a

1
_ ___ ._F
The neck tie The pin The bow tie The necklace The collar tips q

to, A5u5 fl5, Austin Reed f45. Thomas Pink f60, Topshop f8.50, Topman

70 woN4EN's HEALTH I March 2ors

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E(VN'HOlI\I.
I
 LOOSE
THRtrADS
Get a fabric to meet your needs

SUITS BODY Snlnf: KEY:

$
Cool Ligha|€ight Delicote
Cool linen is perfect for pears
as the loose fabric skims #
disproportionate curves without Wcrm Non-crease Durable
clinging. This cut also helps to a )'.1
balance wide hips. "Remember,
the jacket hem should go below
MOHAIR
the top of the thigh to disguise
larger hips," Sebag-Montef iore
says. Bye-bye, baby bearers.

. t.
Blazer, €695,
Nicole Farhi
T-shirt, €4O, #
ffi
Zoe Karssen
Trousers, 835O,
Nicole Farhi CREPE
Backpack,
€245, Reiss
Sliders, €89, Cos

,e
CASHMERE MIX

o
TWEED

ffi BOUCLE
L.a:-...:.:,i:e,;.,... .::

Z:i;{,fu,,,
!ii,;:&
LINEN

Bag it!
Use fabric garment bags
instead of plastic. The
chemicals in plasttc can let

j
off f ibre-damaging f umes. aw
s
G
e
{=

g.co.
72 | wovEN's HEALTH I March 2ols I
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OILEDUP ..,ffi
H

wonos KAYLEIGI-I DONAHUE HODES

@'ffi ,,-
=.
IF YOU HAVE...

IF YOU HAVE...
W Fine lines
Best slick pick: 'Are premature
:;'

Breakouts agelng and sun damage ssues? Fix

them wlth olls that are formulated
Best slick pick: "Squa ane o I s your w th antlox dants or anti agetng
best bet. ll helps calm overactive ingred ents, ike vltamin A," Marmur
sebaceous glands," dermato ogtst says That'Ll help repair the damage
Dr Jeannette Graf says. Extracted Worst slick pick: Coconut oi - sort
from olrves, lt's known for its of. t won't hurt, but it's too thin to
feather I ght texture. ]t's a godsend. dramatrcal y improve wrink es.
Worst slick pick: Avocado or . Slick tips: For day, swap your
" t's heavy and may c og pores of mo sturiser for Sanctuary Active
those wrth oily skrn," dermato og st Reverse Lipid Recovery Facial Oil,
D'E'en lvorrur sa5s. \o, Lha^ks. E22, which conla ns pomegranate,
Slick tips: A thorough wash is loloba and a trio of essentla oils
crltlca for oi y sk n to remove .nal are rc1.n tio,'dan-s A
"'
build up ofsuperfluous dead sk n nlght after c eanslng and after any
cells and grease, wh ch c og pores treatment products (particu arly
and produce spot-formrng bacteria. ones that contain ret nol) "app y the : ,-'
So mornrng and n ght, use a same oit should be the last thlng
squalane-contarning cleans ng o , you put on," Graf says. Simple. iiI ft
fia
like BareMinerals Mineralixirs Facial #,
Cleansing Oil, f2t. " t m ght seem }.. S:l
e\
counter inturtrve, but oi attracts o l,
;'
so you get a deeper clean without t*
overly stripping your sk n," Graf
i?.
\=
says. Time to oll up. H'
Grease
enlightening

€
W W W

'#ffi,
?
E--
A pea-sized drop No more lhan a 5p Think a 50p

1,,1",;;:.T-" ry lhrough the ends -

no qreasy scalp here.
application
per body Pari

I-4 WOMEN,S HEALTH March 2OI5 i

o m e ns healthmag.co. uk
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 I
o hat do scented candles, ice cubes
and nipple clamps all have in
common? Despite sounding like
the BYO listto Russell Brand's
40th, they're the gatewayto newsexual realms
known as hyperstimulation - foreplaythattoys
with pleasure and pain. "With hyperstimulation,
the body thinks whether it's about to be harmed,"
neuroscientist Dr Jim Pfaus explains. "Once it has
eliminated danger, it serves youwith an incredible
rush of adrenaline." Try these shock tactics yourself:

Ice play Clamp dorvn

Risk factor *
Ease of use *****
Stimulation ****
One reason to keep your iceboxwell
stocked... Intense cold creates skin-
tingling sensations, as the sudden
change intemperature triggers the
narrowing of your blood vessels. On
cold contact, your body then releases
pain-dulling honnone noradrenaline,
Pfaus says. Cue an enhanced orgasm.
Crack open the ice as things become
heated. "The effect is heightened
when unexpectedj' Pfaus says. Cool.
Try it: For arousal on overdrive, slide
some ice cubes along a lover's earlobes
(where most of the thermoreceptors
are). Or trythe Touche Ice Vibrating
Bullet Massager.. The aftermath?
Incredible pleasure... and a slightly
Iarger than normal wet patch.
Risk factor ****
Ease of use **
Stimulation ****
When it comes to nipple clamps,
get him to try them on you first as
female nipples are more sensitive
than male ones. Just remember, it's
the release of the clamps that creates
pleasure - not the pressure itself.
"Temporarily restricting blood flow
creates a flood of sensory feeling
when the blood flows back into the
skin, plus the psychological sensation
of relief. It's nothing to do with how
,
tight you can stand it," bondage
instructor Midori explains.
TrY it: Newbies can get magnetic
versions, like the Fetish Fantasy Gold-
clamps. If you want to sidestep your
nips, other erogenous zones are the
inner thighs, neck and earlobes.

HYPERSTIMULATION ON FILM

'e.r> 'e{> 'e{>

Mickey Rourke totally ruins Kim Madge pours candle wax Two puppets have sex, Charlie Sheen seduces &
Basinger's shirt by dripping ice over Willem Dafoe to disBlay and technically there are his lady friend by frying I
cubes all over her. That's what we her dominance. Gentle by both strings and candles. bacon and eggs on her t
call making G&T the long way. Madge's standards. So we're claiming it. belly. Classy guy. t

84 woMEN's HEALTH I March 2ors ]

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THtr MANHOOD
His peni,s
MANT]AL
precious - both to him and you. That's why we're proffering these
i,s
sci,enti,ficallU backedperformance enhancers to help rai'se his game

Choose blue
Say cheese. (No, not that t1pe. Gross!)
Research. found the fat in that stinlqr
French favourite roquefort can increase his
testosterone levels and restore his sex drive. He
should consume twice the monounsaturated
fats (cheese, oils, nuts) and saturatedfats (dairy
meat) when compared to polyunsaturated fats
for optimum effect. So a steak in blue cheese
sauce with a walnut salad ticks a 1ot of boxes.
A l.,i{T on empty .
3!!lB"fore he hits the squat rack. tell
E hi- to make a pit srop firsr. Peeing
before he pushes ensures no urine is
forced into his testicles (grim but true),
which the Uro Center of New York says
causes epididymitis. This extremely painful
infection can last weeks and cause setious
swelling (and, no, not in a good way).
T[ade in Qpe 2
Diabetes can leave your man numb
downstairs. According to Diabetes
Voice magazine, up to 58% of male diabetics
are impotent. To swerwe the conditions, he
should swap starchy carbs (rice, potato)
for fibrous carbs (broccoli, spinach) and
polish off meals with black tea - it has
polysaccharides to help lower blood sugar.

The dvnamic duo

Just soy ntt
It's time to change your Ocado order.
milk may be your thing right
Soy
now, but a Harvard study found consuming
it regularly could considerably lower sperm
counts in men. That's a lot of 1itt1e guys to
lose over his Frosties. If he does struggle
with dairy, then almond milk is a much
safer bet for his swimmers.
d
While 99.9% of al1 penis-related
A Booze snooze
Q-trpil1s are a con (the Nigerian pi1l that
makes his manhood 50% bigger? We wish),
U*:::*'l:";:il f*TI'+'l:
ladies, but serious bingeing could lead to
ffi
a study- found the testicular tag
team
of zinc and folic acidi is all he needs to
long-term consequences. One study. found
10 beers in a night is enough to lower his
h
improve his healthy sperm count. Oysters testosterone by 23o/o, which'Il leave him
have more zinc than any other food, while limp between the sheets long after the
lamb and adzuki beans are both rich hangover and embarrassment have cleared.
sources of folate. Plate up, people.

6.! A glass act

q} i:::. x'
Toxicology
f , ffi il ":n; Il! l,T),i
found that BPA exposure from
I
plastic food containers can cut his sperm
count by up to 23o/o. Make sure he nukes
last night's lasagne in glassware oniy. It's
another reason to keep those salt-laden
Chinese takeaways to a minimum, too.

\-

86 WOMEN'S HEALTH March 2.IJ lvo m e n s hea lth mag.co. u k

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LESS r,1rORK
MORE w

PLAY
Spicing up your bedroom
antics with a sex toy is not
only fun, its also a great
way to increase the pleasure
factor and hit climax faster

i:1)1i'tii11i|11il1lliil! r. "'""/"; 11\lii111ii1 111iri1l:1,

ou know that endorphin rush

you get post-gym? Ii's even better
after sex. Few workouts engage
. all the muscles like a session
between the sheets can, and
none come with the promise of a heart-racing
orgasm (unless you're having an affair with
your personal trainer, that is).
While the calorie-burning potentiai of sex
is clear, less obvious are its hidden health
benefits, like it's other-worldly ability to soothe
away aches and pains, or take your mind off a
seriousiy stressful day. Regular action can even
,. .. :{\
. -*'\ (' l.
.L
'\*'\
,.\\ ., \ 4
boost your immune system, keeping colds
and infections at bay. Best of all, great sex
feels amazing, so it's the perfect antidote if
you're feeling down. Aquarterof
So if sex is so amazing, why aren't we having people saidthat
more? Too busy, too tired or too stressed are
theyaremore
the common complaints, or the passion is
likelytotry
fizzling out - it's not that you don't fancy them
anymore, you've just lost that rip-their-clothes- somethin$newin
ofi feeling. The solution is simple: get a new thebedroomon
plaything. No, we don't mean a new Partner,
we mean a sex toy. Always ahead of the curve,
Valentine'sDay
Durex has just released a range of ultra-
with2OTo
stimulating toys designed to hit new heights
plannin$to
of sensory pleasure. From multlfunctional broadentheir
vibrators to out-of-this-world massagers, it's sexualhorizons
t i me to unlock a new era of .e .
' thisyear
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 e honest, when was the last time you cooked an entire
meal from scratch? Last weekend? Last month? On the
other hand, when did you grab something in town?
Last night? This morning? An hour ago? We feel you.
Whether it's the mid-week cheap eat with friends,
succumbing to a lunch-hour sarnie because you cant
face the home-made salad currently wilting in the fridge
I
or the pre-office breakfast that bought you a few extra
minutes in bed - the high street's exponentially growing
menu caters to pretty much any craving. And when ,l
you're in the midst of a restaurant industry that's worth
f40billion, it's not always easy to make the right choice.
Use our ultimate eat-out guide to decipher the good
from the bad (and the downright ugly) so you can
&#:'
chow down on more, deliciously guilt-free.
s_

RL-I-E I

Sugar (g) Fat (g) Sat fat (g)

BHEKKItr Product Calories Protein (g) Carbs (g)

Caffd NeroAll
ALDtrSKO Day Breakfast
Panini
480 22.8 57.2 2.7 79.8 3.9
"*.-tclsr

Greggs
Breakfast 373 73 32 5 74 4
T tt Fridav and vou're Bacon Roll ,?':x<€i
I nrr.rirrg'" h"rrgor"r.
You deserve more than EatHam&
a bowl of granola. You Cheese Tomtie 553 27.3 45-2 7.7 28.8 70.5
deserwe something
hot, carby and bacon-
like. Here's how the
CostaAll Day
high-street breakfast
butties stack up.
Brealdast Roll 5. l'n*
ti'. ---e
qFilFir- 553 25.7 s6.4 3.2 4.6 6

McDonaId's
Bacon&Egg .#h,igfe 345 79 27 2.7 77 6.1
McMuffin
"The Pret baguette is =:,.:'.:,
the lowest in sat fat, has
Stubucls
carbs to he p fuel you and
Cheese& 378 78.6 35.2 7.7 77.6 70
enough prote n to keep Mmite
you fu 1," says nutritlon st Sarnie
Char otte Stirling-Reed'.
P us, Newcast e University & PretAMmger
t! 72.9 2.9 o.9
research tound the carbs in z EggMayo
z &Bacon x;?r@is!3+
307 41.6 9.3
bread paired with amrno E Baguette
r ch bacon helps to boost
cohol dep eted leve s of
a
neuTotransm tlers, leading
Leon Bacon
Mufin
W 399 27lSz 6 27 6
to a good mood and clear
head. Best. Sc ence. Ever

94 woMEN's HEALTH ] March 2c-5

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Dver
DRUI{K wondered whv it is no one
Dar""f."r',fy craves a salad? That's

rooD because alcohol enhances the taste

ofsalt and fat, hence nothing quite
hits the spotlike agreasykebab after

SWAPSItrS abig night out. Fact No2: 9.3 units

(three large wines) is the point at
whichyou're more likelyto binge on
snacks. Employ these clever swaPs:

At the ltalian
Choose

Domino's Vegetarian
Supreme Delight Pizza

Cals Jl-.: protein l9.Bg, carbs 62 79 Cals 572; protein 279; carbs 659
(sugar i lq.r: fat l0 9g (sat fat 4 79) (sugar B.5g); fat 22q (sat lat 9.29)

Save 136.4 cals; 11.19 fat

"--li'3 sttLl gives you lhe satisfactron of eat nq a pizza - with a c ear
leggle pizza
:c'sc ence," Stirllng-Reed says. "lt ls in excess of ]00 fewer calor es and half the
r'ated fai." Plus, ts cheese is 33% lower in fai
so you can keep them on speed d a

r\t the kebab shop

Choose

Smallchips
with baked beans

INSIDtrRTIPS FROM
Who knows how to "After an evening ofdrinking,
Cals 474; protein 9.69; carbs 64.]s Cals 826; protein B,4g; carbs 76.89 survive a night out I'11 have a cup of hot water

(sugar Z6g); fat 21.6q (sat fat 2q) (sugu 12.39); fat 55,99 (sat fat 6.59) without ruining their and lemon before bed. It helps
body? For these five aikalise the bodyl'
Save 352 cals; 34.39 fat women, it's a full- - Sophie Gotdon, co-owner
time job. Here, they of Villiers Coffee CompanY
'Baked beans are a great option with ch ps, l-e added proteln and flbre w ll he p keep spill their secrets and All Day Dining Room
you feel ng full w thout lhe need for such a arr. roTt on," Stirl ng-Reed says Th s swap
saves you nearly half ihe sugar and two-l" '1. l't,le saturated fal. Gui t free greed.

omenshealth mag.co.u k
96 woMEN's iEALTH I March.:.
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IFYOTI'Rtr The depression The delayed The hunger

DRT]'{KII{G hangover hangover hangover
THROUGHIT Joy has tipped into sadness
(there are tears on the horizon).
Dodged a bul et? NoPe. Entet
the 3orn hangover from hell.
You're hangry! When nothing
else will satisfy those low-sugar
You need pepping uP. Pronto. We've 9ot just the antjdote. induced munchies, this will.
7-l-t hen this one's for vou.
I

w
om.iuttn there are
four tlpes of hangovers'
(collect the set!). The bad
news: each one will
you believe you've been
make
sk :!#
gifted Oliver Reed's liver.
The good newsr with this
handy guide from some of
the best bartenders in the
&
.#
business, you can take the
Reed approach to getting
through it, namely drinking
ffiJ "."J;...# e#
some more. Your hair of A-peeling Banana Daiquiri The Maple Leaf Martini Mezcal Flip
the dog just got (relatively) by Mario Sandgren by James Huertas by Mike Atkman
smarter. #Winning! The Rum Kitchen, Trarler Happiness, The Bramb e Bar
Notting Hill Portobello Road Edinburgh

Peel and chop a banana, then Put I P ace 25m espresso, ttvo cracked Combine 5Oml of lVezcal tequ Ja
in a blender with 35ml Kraken Black cardamom seeds. 20ml dark r,vrth 20m agave, one eqg and

Sprced rum,25ml Pedro Xlmenez choco ate iqueur, 20ml aged rum a dash of angostura bltters ln

sherry, G ffard Banane de Brest and lOm Appiewood smoked a cocktai shaker and shak-"
(banana iqueur) and B lce cubes. maple syruc n a cockta shaker. v gorous y r,v thout rce. Add tce,

Serve in a wine g ass wlth shaved Shake ,,vttr .e,r. i.e t I s frosty. na. e o '( se-o'os d'o sirdl'

nutmeg. The banana conta ns The coffee'.', -.4 -.:-'-'e:abo sm nto a tumb er. The egg s a Prote I
tryrptophan, whlch he ps Your body to process .^: : -t -: :-a g ve You h t tc fl you up, wh e the ow-G

to ne<e mood-boost ng serotonin. a mUCh--==- --: =' :-l. COOSI. aga,,,e c.events sugar crashes.

romenshealthmag.co uk
98 i woveN's HEALTH I l4arch2crr I

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IAN HARITISON

womenshealthmag.co.uk
100 | wovEN's HEALTH I N4arch 2o1s
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tevie Hartlev speaks so softlY, it

has the alhrlng effect of maliing
vou lean in cloGr. And the closer
'tlryf- yougqt,
j the more there is to take
t*r.
rn. -Y
When we meet in a central
ffi W
io"Jo"-.J", she's wearing a
ffi ffi black shift dress, oPaque tights
ffi ffi and loafers. But there's no
V %'#
J ^, r. -7--t 1^^r--
disguising that Its L^t-aa
body. T+r^ taken
Stevie two years to carve her pffiqu";"a diffi.ult
---- journey, she
confides. One that saw her loie'more than 3st as well as help
&
battle postnatal depression. "I won't lie; it was tough,'"she says.
"But rfinning this competition has made it all worth itl'

It's a week since Stevie got the call,

telling her shed beaten the four other
finalists to be crowned the winner of
our 2015 The BodycomPetition.
The beaming smile from behind was always, she says, a silent fear it
the cappuccino says that she is in would come back one day.
equal parts thrilled at and disbelieving And then, after her daughter's
of the result. Because, by anYbodY's birth, the darkness returned' She was

standards, Stevie has come a hell of diagnosed with postnatal depression

a long way in the last 18 months.
It was in June 2013 that SteYie
was at her lowest. Alone in bed, her
daughter of six months, Savannah, in
the cot beside her, she looked down at
her body. A botched C-section had left
her with a 6in ragged scar. At 13st on
her 5ft 6in fuame, she felt heavY and
tired. But there was something else
- a strange, eerie detachment from
everything around her. "It was like
an out-of-body experience," Stevie
explains."I knew that the body I was
looking down at in pf amas was mine,
but I felt no connection with it."
Throughout her teens, SteYie had
suffered with intermittent bouts
of depression, arxiety and mild
schizophrenia, which runs in her
family. "Going through all that, I felt
so isolated and aftaidi' Stevie says. "So
it was a relief to get a diagnosisJ' With
help from doctors and counselling,
she was able to control it, but there
(PND), a crippling condition that
the NHS reports afiects about one
in 10 mothers and whose s)tnPtoms
include tearfulness, anxie$, and often
a disconnect lrom their chi1d. There
is no miracle cure for PND. It can be
a long and agonising battle with the
sufferer and the i1lness.
"Exercise was suggested," she says.
"But it's the last thing you feel like
doing. I'dbecome arobot' Sure I couid
look after my daughter, particularly
with help ftom my Partner, Bil1Y,
but I was just going through the
motions. I wanted a better life."
Salvation, howeveq kePt in the
most unlikeiy form: hit US DVD
series Insani|, created bY WH
contributor Shaun ThomPson. The
workout is famous for its hard-core
approach to exercise. combining
intense Hiit training sitl'r n'eights
to blast pounds. "l lvas too ashamed
of my body to get to the $m, so a
DVD seemed like a logical solution,"
she says. "I couldnt stalid tto I was
and hated myself. I char-ir,el1ed that

wo me n sh ea ith mag.co. u k
LOZ I wovEN's HEALTH I March 2or5
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 STRONGLIKtr
STEVIE founder of Workshop Gymnasium at
L ee Mulli,ns,
London's Bulgari, Hotel, has workedwi,th Steuieto
create this 45 -minute fat-torchi,ng workout
.l

i:'

u-- _-_--{Y
1. PLANK TO
PUSH-UP
(a) Get into push up posil on and
do one rep. Get on your knees
if it's a blt of a struggle - don't
stress. lt takes timel
(b) Now comes that trickv part:
lower yourseif one at a time onto
your elbows and lnto a g or ous
plank and lhen return to the start
l:osition. Feel the burn.
Do: 3 set of 10 reps. Stick with it,
it' be worth it - we prom se.
2. MOUNTAIN
CLIMBERS
(a) Alr qht, f we're be ng spec fic,
cross-body mountaln cllmbers.
Ready? Assume the push up
pos tion and put on a smile.
(b) Bend your r ght knee towards
your eft shoulder then return
to the start posrtion and repeat
on the other side. Brace that
core for the best support.
Do:'l minute on and I m nute rest,
5 times. Fast. (Sorry.)

3. INCHWORM 4. BEAR CRAWL 5. TRICEP DIPS

(a) Stanci lvrth your feet h p- (a) Begin n a wide push up (a) Nobody likes trlcep dips, but
.. .tl apart then bend at the position then, keep ng the damn do they make your guns look
'.'a st and aCe Your hands on the distance between your hands and goodl Sitting with knees bent and
P,

f cor Keep ng your egs straight feet, wa k your eft hand and right hands just behlnd Vour hips, press
- rrrt not ocked out waik your foot forward at the same t me A through the hands to lift your hips
'::nds ior,,vard wh e keeping your bit confus ng, we know. -p ard yorr le't leg Io .re cei ng.
.:: a,:C back braced (b) Do the same w th your right (b) Bend elbows to ower yourself
(b) your feet back to
S ow y wa k La da dlell oo.Ro"r to just above the floor then rise up,
:-'r
nds. Srmp e as thatl Do:3 sets of 3 m nutes. Fee t. That s 1 rep. \'ce. Now keep go,ng.
Do: Do 5 sets of 6 reps. y,e:' Irat means it's work ng. Do: 3 sets of 10 reps per leg. Yesl

104 woMEN's HEALTH March 2a'5 wo m e ns h ea lt h m a g.co. u k

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Tdke itto
the bridge

\tr\\., |: -Y, t; :'. 1t\t;r\

THtr 1'l\-jl\

7am
::
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7am
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"-a
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7am

F'OOD ryk Three p nts of

water, fish oil and
a multivitamin
G - h,ry-
-a+.rf,.a
*-*i*;p ,,,: a. j.- ni :^a
a mult v tamin
lp!r..E115 rnTee P nIS oI
1'flG3 rr'iale'..is- oi arc
a multlvitamin

Get clean,lean and 8am 8am 8am

healthy with Steuie's Oats wlth a handfuL Mushroom, spinach Shredded wheat
:. .1Y".J:..
.' *, ,.t.
no-fussmealplan of blueberries, nuts and pepper egg- with crushed nuts
and green tea wh te ome ette and green tea

lIam 12pm 12pm

You know what Grilled chlcken Wholewheat
they say, an breast with : toast with organic
app e a day... steamed veggies peanut butter

12.3Opm 3pm 3.3Opm

learty chicken l rr it smooth e larith Carrot batons
and vegetab e r1r''ey protein and and home-made
soup or| fat _voghurt hummus

3pm 5pm *q \ 6Pm

. ..*=,:_ Two crispbreads :l;':fr of nuts I-
:4jE%a
* -.IC<6
1 &t \ /dl I rllt tU Ll tc-uuL
^1{!eq!
with prawn, rocket a:!ec a y OVe ifift!ffiEtfi
Hffffi;IE
.h .,6n .r^\^l
and sweet chilll '::>,ed a monds

5pm 6pm 6.3Opm

Chil i con carne S. -on fi et w th ;: A cup of
with steamed C : -: rCes and -fR
-l
green tea
brown r ce ::::a'aEUs

106 | wovrN's HEALTH I March20'15 wo m e n s h ea lt h m aq.co. u k

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ITEALTII
APPS TIIE
EXPERTS
SWEARBY
There's thousands o.f apps that
promise to transformyour body
* but do they work? WH rounds up
the ones that actually deli,uer

C}IARLOTTE I{AIGI{ N{ACNIIIL

E). cot tN BUAGLDY

Heart: beta
uersion

108 | wovEN's HEALTH I March 2ors I

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FOCUS@WILL h'
Cost: Free, with pay-for features; Research shows that t works for
iTunes, Google Play two ol every three people.
Recommended by: Dr Chidi Expert verdict: "This app says
Ngwaba, GP/surgeon, Newbo d you'll be able to concentrate
College of Hlgher Education for 100 mrnutes stra ght. You
The lowdown: Claims to be p obab y wor'r neod I 'o' lf d.
able to boost Vour attent on long, but th s rs very useful if you
span bv 400% usinq have a shorter attention span or
'neuroscience-based musrc'. work nanoisyoffice."

ffi HEADACHE DIARY

Cost: Free; Google Play

Recommended by: Dr Michael
Blackmore, GP
The lowdown: Track your
Expert verdict: "Th s app al ov,rs
the patient to enter their own
de .' Otio- s o' I" e r edoo . .,
'"| .'o I'i'o'ceo ch^c.rg

-4
headaches, from their severity of boxes. That's why t's the
through to precise location, most helpfu app in q v nq a
so you can report back to your c ear prcture of r,vhat cou d

7/ SLEEPIO doctor more accurately. be caus ng your pa n."

9/ VISTON TEST
Cost: Free with in-app Cost: Free; iTunes
purchases, iTunes; from Recommended by: Mr Glenn
f2.68/week, Google Play Carp, ophthalmic surqeon,
Recommended by: Dr lrshaad London Vision C inic
Ebrahim, London Sleep Centre The lowdown: Helps with
The lowdown: Created by self-prognosrs and tracking of
world sleep expert Professor yo-'eyes gl't. lt s sirPle, ouL

"ry
Co in Espie, th s subscription useful if you're worried about
app delivers personal sed deteriorating vision.
cognitive behavioura therapy Expert verdict: "The benefit
techniques to help quell of this is that it might alert
anxiety when you just can't you to the fact that your

t_
get off to sieep. vision is not as good as it
Expert verdict: "This is an could be. Many eye conditions
excel ent solulion for those are very slow to progress
with m ld sleep problems, such and can be difficull to notice
as occasioral bours ol s'ress- - the results of tests ike
nduced insomnia, but more these could encourage you
serious cases will need more to seek a full consultation
specia ised one-to-one work," with an optometrist or
ophtha lmo log ist."

110 woMEN's HEALTH I vrarch 2c-: wo menshealth mag.co.u k

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I4l iBREASTCHECK
Cost: Free; Tunes, Google Play
Recommended by:
Vrctoria Harmer, nurse
and breast care spec a ist,
lmperial Co lege London
The lowdown: Breast check
guides and r sk assessments,
w th check remrnders.
Expert verdict: "Empowers
women to know what signs
to look out for. t qives vou
a free r sk report serv ce
and the short instructiona
v deo s very he pfu ."
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]B/ PHOBIA FREE
Cost: fl7.49; iTunes.
Recommended by: Va entina
Fernandez, chartered c lnicaL
psycho ogist, Barnet, Enfield &
rla''-qey Ven-a Health lrust
The lowdown: A ms to cure
arachnophob a sufferers.
Expert verdict: "This daily
treatmeni arms to reLax the
patient through ow-leve
exposure to the feared
sp der srtuatron. t's a popular
and proven psychological
technrque, building up
tolerance to the perce ved
threat. I wou d recommend
this to my patrents."
Ll2 | wovrN's HEALTH I
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15/ MY MEAL MATE
-Cost: Free; iTunes, Goog e
P ay
Recommended by:
Scott Lald er, PT, weight-Loss
specia ist
The lowdown: Food intake and
exercise rnon tor, developed
by Leeds University. ln trrals,
users ost lOib over six months
compared wlth 6.5 b ost bV
online d ary users.
Expert verdict: "Tracking sa
proven weiqht loss technrque
and this does it well. t helps
you notice trends and how
moods alfect we ght loss."
varcn
*
British
RedCros$
16,/ FIRST AID BY
BRITISH RED CROSS
Cost: Free; lTunes, Google Play
Recommended by:
Dr Michelle Tempest,
theraprst and psvchiatrist,
Candesrc Healthcare
The lowdown: Test yourself
on what vou need to know
in ife-threatening situations.
I ncludes up-to-daie first-aid
informat on and video tutoria
Expert verdict: "Wh le you
shouldn't use this app tn an
emergency, it's extremely
useful for being prepared."
rc
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]7 FIND ME
GLUTEN FREE
Cost: Free, iTunes, Goog e P ay
Recommended by: an lVarber,
nutrtlonal therapist
The lowdown: You're out and
about and in desperate need of
a gluten-free treat. But where
to go? This app has the answer.
Expert verdict: "Brilliant for
t'ack ^g down al rhe rearesL
s g uten-free-friend y shops,
restaurants and menus. lt does
the hard work for you and
avoids unpleasant outcomes."
HEADSPACE
Cost: Free; rTunes, GoogLe Play,
Amazon Appstore
Recommended by: James
Lamper, ife coach and
{
behavioura therap st. oz
The lowdown: Relaxation app ;Z
<E
rreaLed b, r ed ra. on e pe-
(and monk) Andy Pudd combe 5E
with hundreds of hours of gu ded
39
and non-guided medltat ons 1t
Expert verdict: "ln a slressful
situation, you need t me out to 4,
ze
ref ect on how you're feeljng 1l_
and what your next step wl I
be. I' s rd'ul^ess med LaL on
app does just that. I high y -:
recommend it to anybody."
womenshealthmag.co.uk
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PRESENTING 2O15'S MOST FLATTERING FASHIONS THAT'LL TRANSFORM
YOUR SILHOUETTE AS WELL AS YOUR STYLE - AND THAT'S A PROMISE

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CIIARI,I DL AMBROS
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KAREN FOSTER
er
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WILLIAM GARRETT

774 1 woMEN's HEALTH N4arch2o]s wo m e n s h ea lth m a g. co. u k

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SU IS BODY SHAPES:OX
There's a reason the sports Iuxe
trend shows no sign of abating:
it conceals sinful bulges (high-
waisted leggings are essentially
the socially appropriate Spanx)
and reveals l've-worked-my-ass-
off muscles. WinI

+ Jacket, €75, Odlo

+ Jumpsuit, €39O, Monrea
+ Watch, €185, Skagen
* Sandals, L26a,Y3

116 | wovEN's HEALTH ] varch zors i

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SUIIS BODY SHAPES:OE
The decade that iaste forgot?
Sure, if you're thinking crotched
hot pants and budgie smugglers.
But the Seventies' dramatic
shapes like this full-flared skirt can
also be a winner for balancing oui
tricky body shapes.

+ Dress, €49O, M Missoni

+ Turtleneck sweater €105
l'/ CHAEL Michael Kors
+ Bracelets, from E4O,
Folll Follie
+ Shoes, €383, Pollinl

118 lwovrN's HEALTH ] t'.4arch 2c:5 wo m enshea lth ma g.co. u k

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was in a long-term, long-distance relationship when I started
watching cam girlsj' explains lessica Smith., a 3l-year-old
paralegJ living in north London. "I first came across them in my
Loytriend's search history and after an initial period of jealousy
- I mean, these girls really could be your next-door neighbour -
I realised something. I actually got a kick out of watching them."
For Jessic4 anJ thousands of
women like her, that double-take (or
more aptly, double click) wasa tuming
o
WAT C II I lV G A
i:ffi""i1':*i"o.1iilillf,,,
After all, tamming', where
I;: uin cAM
real
women put on live interactive shows, WAS A CURIOLTS
varying from the sublime (a burlesque
strip tease) to the ridiculous (a game TUR\{-Ol{',
where, if viewers get answers right,
an item of clothing is removed), is one of the more controversial
intemet mediums. 'At first, the live element upset me. It felt one
step closer to cheatingi' But that didat last long.
Wanting to understand why her bo1&iend did it, one night
alone in her flat, Jessica went online, punched in her credit card
number and watched the cam girls perform. "I thought it would
be vulgar. Obviously, there are seedy sites, but the one I watched
was incredibly sensual. Watching a live performance, in the
comfort of my home, without any physical contact, I understood
why it turned him on. I had never experienced a-nything like it
before." Before long, she found herself getting offon it.
Inspired, Jessica, who at the time was living in London while
hei bo).&iend was in Paris, suggested she should cam for him.
The result was something neither of them expected. Previously
shy and bookish, without even the confidence to try role-play in
bed, Jessica bought a webcam and started to strip for her partner.
124 lwovrN's HEALTH ] March2ol5 I
It wasnt just Skype sex - she was putting on a show for him iust like
the cam girls did. "It was an unusual time, but ultimately it opened
up a whole new dialogue for us, as a couple, that wouldnt have
been there otherwise." What's more, it had a profound efiect on
Jessica's own erotic sensibilities. "I nowwatch cam girls regularly as
part of my sexual play,' she says. "It's made me less naive and more
accepting of diverse sexuality. I tell all my girlfriends to do it, tooi'
I{ET INTERESTS
When it comes to our sex lives, the internet has a lot to answer
for. Porn, once only found on newsagents' top shelves (or
discarded in a hedge in your local park) is now as ubiquitous as
cat memes. In fact, video streaming site YouPorn now accounts
for about 2o/o of all web traffic. One false click and you could
find yourself lost in a virtual maze of sexual sub-cultures, the
likes of which your parents would only have ever learnt about
by reading it in the News of the World. But the intemet has also
had a profound effect on female sexuality, opening up a whole new
realm of erotic possibilities. The proof: one in three online porn
viewers are now women. The most famous and influential sex
blogs are written by women for women. Porri
- channels like XConfessions and sssh.com have
been created solely for the female gaze.
- s rr ow ".iT,r:?*T #Hff'"f:ffilfsxTj
where the male gaze rules (and of course,
there is still a vast amount of that going
on), as well as the pending apocalypse for
monogamy. But what if it wasnt the enemy
we've been Ied to believe? "I discovered
I actually loved being on camera,"Jessica sa1s. "It made me more
aware of my body and more accepting of my individual sexrality.'
Ifyou look in the right places, the internet could, in fact, not
only improve your relationship, but welcome hidden passion.
Take one of the most interesting launches of recent years,
makelovenotpom.tv (MLNP). Started just two years ago by
former advertising executive Cindy Gallop, it allows couples
to upload their own sex tapes (and receive 50o/o of tlle viewing
profits) and subscribe to watch other people's. Gallop introduced
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 the phrase "make love not porn" during a Ted Talk. It was, she
says, an attempt to quash the mlths of hard-core pornography,
and create a dialogue about how real couples have sex. "Our site
has around 300,000 users, nearly half of whom are women," says
Sarah Beall, curator at MLNP. Feedback tells us we are fi-rlfilling
appetites that have previously been underserved." E
One user, Dorothf is 48 and has been married for 10 years.
After seeing Gallops Ted Talk, she found herself surfing the site.
E
€
E
re
Both Dorothy and her husband were brought up in oppressively
religious households, but MLNP helped teach them to enioy =
a guilt-free sex life. For them, uploading their own home-made
porn wasnt only a way to spice things up, it was their way of
giving 'h big fxxx you to the last vestiges of everything I viewed
as holy, righteous and wholesome," Dorothy says. It was closure
- butwith mood lighting.
'We both looked at other porn sites independentlybefore MLNP,
but we felt it was something we did privately. I would often feel
jealous and judgemental. Then it hit me one daywhen I came across
a site with a man masturbating. I thought to myself: 'Watching this
naked stranger does notmake me anyless in love with myhusband.'
My entire view flip-floppedi' Although filming themselves was
a big step MLNP opened doors to better, more adventurous and
Iiberating sex. "Rea&ng about, watching and then participating in
MLNP strengthened what we already had. PIus it spurred us on to
take that experimentation into the bedroomi' she says.
It's stories like these - and Gallop's site is frll of them - which
show the web's power to udeash our most secret sexual stirrings.

CAUGHTIlYTHEWEB
While MLNP dominates the DIY porn market, XConfessions (also
started by a woman, Erika Lust) is also gaining ground, allowing
women to submit reai-life Confessions with the most salacious a
made into a sensual short fllm. Itt a flash forward to what the future
of sex might hold. It seems that, used correctly, technology can do
everything ftom bolster your bond, to improve performance and

HOW TO PI]LL OFF A STRIP TtrASE

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L26 | wovrvs HEALTH March 2O15 I

womenshealthmag.co.uk
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aspiringwellthy. You want
t's a tough life for the
to schedule in the sort of annual detox that
revives the body, liver and face, but if youre r- -i-!
soins to blow the cost of an Ikea kitchen on a
!

6r"uf, youd rather it didnt consist entirely of

purified kale shakes and soilingyourself inay-rrt. With
ihir in mind, we headed to Espace Henri Chenot in the
Italian Dolomites to ask if a luxury detox holiday can
still deliverbody-changing results. The answers go thus:

urine tests. Your results will then Auaiting room

Maybe. Here in the Italian town of
Merano (think cobbled streets with
a lush mountain backdrop) is Palace
Meranq a five-star hotel dedicated to
detox. Margaritas are unsurprisingly
absent from the menu.
Dont let the chandeliers, marble and
Imelda-Marcos-esque opulence of
the place fool you. Palatial it may
be - guests include aged C6te d'Azur
couples with their miniature dogs and
Russian oligarchs with their miniature
girlfriends - but theyre there to be
mbbed and hosed backto weilness
with Chenot's approach of old-world
health philosophy (that wellness starts
in the gut) meets new-world tech.
Oh, where to sta-rt... First, You'Il
have a fulI check-up by a doctor
(yes, a fully qualified and holistically
uorthwaiting for
determine your treatments. In mY
case, these were hormone-balancing
supplements, energising vitamin
injections and colonic hydrotherapy.
Some were less pleasant than others.
-+
encourage detoxification ald energy
balance. The1.IIbe the best massages
ever. Iust prepa-re yourself for a lot of
Fear not, my enema-averse ftiend. paper-knicker wearing.
Itt not all intravenous driPs and
anal probing. Youll enjoythe
'tellular resonance treatment with
energy control", which works on the
acupuncture principles of meridian Hmm, unless it's a dehydrated, dairy-
points to rebalance your energY free, wheat-free, sugar-free ca]zone
flow. But instead of being stuckwith
needles, a painless radio wave is sent
through your body via a gadget. No
STAY:
Espace Henri
Chenot,
youre after, youre out ofluck. You
will, however, get {ruit and veg, barley
risotto, tofu curry and bean chi11i,
I
idea how it works, but I do know Palace which - to aid digestlon - youre
I felt infinitely better after three Merano, ltaly trained to chew to a pulp before you
treatments (apparently because my swallow. Youre also allowed fish twice
WHAT TO ..-:
liver had been resuscitated). Best bit: aweek. The only time the Mars bar
EXPECT:
baths and massages are obligatory. cravings hit was during the suggested
A six-day
luxury (but not obligatory) 3O-hour fast, €
detox with upon which I surwived on water, miso
all meals soup and hangry determination. -:
Yes, the fundamental treatment of included
Monsieur Chenot is hydrotherapy -{
*.i'
- and not the colonic kind. Rather, HOW Most likely. In fact, on average people l*i 3

honed MD), who'Il order blood and
130 | wovEN's HEALTH I
March 2c15
the theory that water Pressure can MUCH? lose about 51b in a week. But youre =-a
stimulate the ll.mphatic Approx. told quite cleariy that's a side effect,
pathways to encouragd E5,248 for
seven nights
and most of your loss willbe water €
=
detoxification. In other and waste products as opposed to fat.
words, each day, youll take So dont expect it to last long-term if
{..
your 2O-minute hydrotherapy FOR INFO: you re going straight back to a diet of
bath, after which a nice lady See palace.it beef crisps and gin. But if you carry
willwrapyou intoxin-
drawing seaweed clay and
leave you to sweat it out
on with Chenot's principles (not the
practices - self-administered colonics
are never a good idea), the benefits
F
before taking you to be power
hosed down with fteezing
should be indefinite.
F-
water (sounds horrific, but
it's masochistically good).
And then in an altogether
drier, but still-near-naked
scenario comes the massage
I truly think it is. By the end of the
week, I felt calmer and perkier and
significantly debloated, toP to toe. I'm
L-
where magic hands work on cullently trying to bag an oligarch in
your body's meridian lines to the hope he'l1 pay for the next trip. GB
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lower your balls. Nosey. your DVD player's coff in. recipes. Your own personal Delia. except perhaps your conscience.

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132 ] wovEN's HEALTH L

t'4arch 2015 |
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THE BOOT THE COLOUR

Why it's important: Why it's important:

Once upon a t me, spare tyres That smooth-talk n91 sa es
tlere par for the course. But pitch in a su t wr say it's not
those days are gone. Novr you But t is. Yes, there may be
have to pay extra. "This s one an offer on a forest-green
area ,rhere you can haggle," C troen, but you' I strugg e to
says Dan Pov,re , manag ng rese t. A survey by va uat on
ed tor of cars gu de r,",rebs te company Cap found the most
honestlchn.co uk "Get them resa able hues are red, b ack,
l:o throlr n a lack and tyre whrte and meta c. The mosi
ron, too" After a I there's no unpopu ar? l,lnref ect ve
co ours, ke, er, forest green.
oo nr in hav ng a spare rubber
r,v;thout the too s io use \/ th t. The extra mile:
-
FS
The extra mile: Even lf t takes a few rr,reeks, €,
Price up how much repalrs order lhe right hue: go for
cost v/ th a oca mechanlc b ack rf t's sporty t' enhance
before you head out. f you ihe sleek performance look,
work out that a spare tyre s lver on anything else - it's
wou d cost. say, an extra f150, :,e a d., -ASL^e'o -Oaf
then ask fcr that off the car's of the car wor d Everyone
pi'rce. Nothrng gets past you. su ts tand wants to buy it.

134 woMEN's HEALTH | l4arch 2cr5 womenshea lthmag.co. uk

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Myweekonaplate
Star of The Saturdays, mum andface of Reebolz,UnaFoden
tellsWHhow she stayshealt'hy and energised

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8.Soam 8am 8am 8am 9am 8.3oam
All-Bran with an An Actimel Boiled egg AII-Bran with Oat porridge An Actimel
Actimel shot and shot, toasted wrth wholemeal semi-skimmed with a fresh shot with
decaf coffee sesame bagel toast, sunflower milk and apple and fresh fruit,
with crunchy spread and a banana berry juice granola
l.SOpnr organic peanut l'4armite and natural
Chicken, egg and l2pm 12.S0pm yoghurt
butter, a glass
lettuce baguette l2pm A grilled bacon Two scrambled
of fresh orange
juice and Vegetable and and avocado eg9s on lpm
3pm chicken soup sandwich on wholemeal toast Ham, lettuce
A pear decaf coffee with beans and tomato
with a side of wholemeal toast
toasted
8pm t2pm home-made 4pm
Baked potato brown soda 3.l3Opm wholemeal
Chicken chorizo Salted popcorn
bread A pear and sandwich
paella with with ham, cheese,
English mustard
chocolate bar 8pm 7pm
mushrooms and 6pm Meatloaf
courgettes and salad
Flllet steak 7pm with a side of
Chicken curry
with spinach Stir-fried chicken, with steamed
8.3Opm 6.3Opm and couscous
steamed broccoli
rice and
Tea with Spaghetti and chunky and mashed
potato fries with avocado a poppadom
digestives bolognese potato

I love tea, Every morning One thing Ifeel I try to keep up Some mornings, I found it hard

Normally, Ihave I make sure very strongly my fitness during I cleanse with to get enough
four cups a day, I have a probiotic about in my diet pregnancy, In my a julce. I haven't vitamin D and
but during shot to line my is f ibre. lf that first trimester, looked back folic acid from
both of my stomach. ldidn't side of things isn't I use the treadmill since getting a food during my
pregnancies, I cut have morning working like it and rowing NutriBullet. lcan't first pregnancy.
down io keep my sickness with should, you'll machine. Further put anything So I take a
caffeine levels either pregnancy know about it. on, I cut back to creamy in it, multivitamin
low. lcan't forgo and I put that I make brown walking a mile though - it turns every morning
my evening down to the bread and have after dinner and my stomach. as a safety
cuppa, though. probiotics, it on the table swimming Bananas are a no; net in case
It's the best thing which help to - even if we're 40 lengths I stick to berries I don't quite

to relax me. ease nausea. having a curry. twice a week. and apples. reach my RDA.

THE EXPERT VERDICT

h/H's nutritionist Dr Christy Fergusson gives
her verdict: One of the keys to eaiing we
through pregnancy is keeping your energy eve
ulo, so 'd recommend morn ng and afternoon
snacks. such as hummus and oatcakes. or fruil
and nuts. Una r,vou d be f ne to eat between
2,4AA-2,6AA calones a day when she ls o':c..'..
L To balance her mea s more, lt's importan: tc
s watch the QUantit es and types of carbs s-. :.:s
for. A few swliches cou d have 3 qpssl ir!-i.
chanqrng the baked potato or baguette fc'
a sma sweet potato, st ck ng r,v th oats i":-:.,:
of bran and trading the orange luice for a
green vegetable luice. I notice she sticks with
decaffeinated coffee, which is great, but she sttll
needs to be careful as it can contain stimulants.
l'd suggest cutting it out and sticking to herbal
tea. Other than that, an exemplarv dietl @

2ols womenshea thmag.co.uk

L38 | wovrN's HEALTH I March I