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CONTENTS
REGULARS BEST BODY
7 Ed's letter
9 Ask
t36 Meet the WH team 39 LONG AND LEAN
The three tests that'll help
r37 Stockists streamline your shape
48 My week on a plate
44 SEE THE LIGHT
The next-gen laser surgery,
tested and rated

47 RUN OF THE MLLL

Tone up on the treadmill?
Yes you can!

48 POWER POWDERS
Miracle supplements
for body and mind

5TMODELBEHAVIOUR
What makes Rosie
Huntingt o n -Whit eley tic'lt

SLIM DOWIY
67 WARRTOR WEIGIIT LOSS
The Bulletproof Diet has arrived

7t BLOG lT ALL OFF

- o reader's story
Online ond in shape

7 COFFEE SIIOP KNOW-HOW

Don't let your good diet grind to a halt

,:+
77
THtr BRItrF i r\
?r'
r4 NUTRITION
Could carbs cut your cancer rislz?

16 WEIGHT LOSS
Burn your belly wirh cumin GOOD LOOKS
rg SEX 55 so LoNG, DUCKFACE!
Ilr.- rrurrrber-on e footweor for love How to tak"e the perfect selfie

zr BEAUTY 59 BEAUTY REHAB

,"1... ,.0: rJre new oil to lznow Invasion of the body soothers

23 HEALTH 6o IN FULL BLOOM

.. . .,.a 1.,,,,-gr-,r' rlake you smorter? A floral-fix f or y our gym l<it

:5 PITNESS 63 ANORAKS TIIAT ROCK

: - 1. .:.. lii'e longer Mid-season coats you'll Love

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 ASKIITI
YOU HAVE QLE>- :..:'

c Dohangovers
worsenwithage?
Natalie, Edinburgh
WE HAVE ANS\.,.iS

Sorry, your liver just isnt the alcohol-

processing machine it used to be.
As you get older, it produces Iess ASK THE GUY
alcohol dehydrogenase, the enz,r,rne
that breaks down alcohol, according
to German research-. So when you
NEXT DCCR
PT JAN4ES HARDY KNOWS WON4EN'S
down the same amount of booze you
BODIES.. AND N4EN'S IVINDS
had 10 years ago, it hangs around your
body longer. extending your morning
agony. "When we get older, our whole
recovery process is harder, longer and Mypartner always
slower," says gastroenterologist Dr talks aboutattention
MarkWelton. The solution? Drink
less. For the times you do overindulge,
he gets from other
give your liver a lift: after a night of women. Shouldhe stop?
drinking stir a scoop ofwhey protein Jo, Telford
powder into a glass of chocolate milk. Lets give him the benefit ofthe doubt
The milk and whey are stocked with and say he does this because he's
the amino acid cysteine to help rid got an underlying insecurity. Is he
your body of hangover-inducing toxins. fishing for attention? Does he need
reassurance about your feelings?
You wont know unless you confront
him. Start by saying, "When you talk
Is it better to have about other women flirting with you,
amassagebefore it makes me feeI...". This is a non-
or afr[er exercise? accusatory yet assertive, approach. It
Dionne, Swonsec will make him aware of the impact of
Both, but its the |pe of massage you his actions on you and allow him to
have that's important. A pre-session open up about any deeper issues.
rub-down should focus on endorphin
production. "It should be no longer &1?"-s&.
than 30 minutes and focus on light The foreplayhas
stretching," advises physiotherapist died downwith my
Libby Sharpr. "Deep-tissue work
may cause soreness and can be
bofriendof sixmonths.
detrimental to performance," she I am not okaywith this!
warns. But if youre talking after, a Pamela, Preston
studf found 10 minutes of Swedish I hear you. You need to prioritise duvet and tell him you cant wait for
massage decreased exercise-induced your pleasure, but throwing a mid- him to kiss his way up them. Feed
inflammation, having a similar effect coital strop is unlikeiy to produce thoughts and excitement directly
to painkillers. "It should be deep to the best results. Reclaim your throne into his brain - among other areas -
aid circulation and ll,rnphatic the smart way: build some sexual and he'll automatically remember
drainagej' Sharp says. Any excuse tension by sending him a Snapchat what he's supposed to do. Dont be
for some hands-on action. of your legs peeking out of your surprised if he comes home early.

I'mveganandthe
newguyl'mdating
is atotal carnivore. How
IS IT WORTH IT... canwe make itwork?
Amy,Hove
COMPRtrSSION KIT Hopefully, therei more to your union
than your macronutrient origins.
So, the hype says th s snug the k t, although s more effect ve I nearly got engaged to a veggie once.
sportswear wi I make you faster on the upper torso than on the We were great together, but meals
and stronger by improv ng blood egs. The thinklng s that the gear weren't the best bonding experiences.
circulation to your muscles. The righrworl" by era ) <qJeerg Sharing food is part of being human
evidence? Well, when it comes to the musc es to reduce fatigue and ifyou cant agree, you're not
performance it's fa rly sketchy, but and soreness post-exerclse - kind experiencing each other on every
compresslon gear does come into of like a no-hands massage, Our Ievel. Dont be disheartened, though.
ts own when we're ta king about advice: to ease next day musc e There are other things you can do
recovery. Research publlshed soreness, leave your gear on for together - hone in on them and take
in American College of Sports a bit after your workout sess on, the focus offfood. Theatre crver
Medicine f ound muscle repair Feeling restaurants, Sunday strolls over
greatly rmproved wlth n three gf woRru rr the Sunday roasts. It could bring you
squeeze closer together. At least you can agree
ho -rs afrer e.erc se whe^ weari^g tr NOT WORTH tT
on the vegan alcoholic grape juice.

10 | wovEN's HEALTH I april 2015 |

wo m e n s h ea lth ma g.co. u k
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FRtrtrZF,OI]T s],'s
i .-{r
*'

TAKtrOI.]T ,t

Fresh is best, but if you're after G

food asap, forget 'the drive- '-4ii
throush and stock up your
freere"r instead. Peopfe who 5&. €F
eat frozen meals tend to take
in more nutrients 27o/o more
fibre, 43o/o more vitamin A and ,@+
75o/o more calcium (and 253
fewer calories) than those who
eat at fast-food restaurants,
sussests new research'. Add
"*iiu
vesetables and low-fat
cooked p"rotein like lentils to
I
bulk up meals so you aren't
hungry again in a couple
of fioir^." of course *d'r.
not talking about Findus
tu f, S
Crisov Pancakes here. Trv
thes'e'for a frozen fix youi
body will thank you for:

trASE PAININ

Hold off on pill popping for period pain:

SOURCE: FLllCti thyme oil might ease cramps better than
ibuprofen, according to a study in the Casp/an
Joumal of lnternal Medicine. Rubbing it on
your belly has specific antispasmodic effects
without the gut complications of ibuprofen. r:"#
The study used 25 drops of essential
thyme oil in about 50ml of a carrier oil like *t-
'#-
jojoba. Alternatively, drink l0g of thyme =
in tea form for the same effect, says study ts*=
''. c f-&€
author Dr Roshanak Saghebi. Sadly, there's
*'e.:
not enough of it on your roasties to count. "'',E.

u..,i,,$

74 I
woMEN',S TEALTH I April 2ors wo m ensh ea lt h m ag.co. uk
BRItrF
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[+-
r

Proof that a little bit of

-:.'
p
{oesyou good. In _a US
i,l$B$effi
*tr'/ *
RtrIN IT
dL #?
.:

INWITH
wi
€'{1 I
CUMIN
Cumin does more than pimp

i .ll? M:
h:
up your korma. New research'
reveals it could also help you

r-/ ae { r'i;n:*;
i

ls! drop pounds. ln the study,

E .'*t ''Fff+@W

ii
@&'
, ,'uJ @&
.

.
ffi
-
f'.ae
WEr
\rffi
*.,
t
one group ate cumin mixed
into yoghurt at lunch and
dinner, while others just had
plain yoghurt, All were put
on a reduced-calorie diet and
received nutrition counselling

srnallfruit sd,lad : Ninebabycarrots A side salad

t
V for three months. While
both groups lost weight, the
andacookie : andeightcrisps andeightchips
:
cumin group lost on average
4.51b more than the others.
The women in the cumin
TheWH group also had reduced BMls,
intrag waist circumference and
cholesterol. Just 69 daily will
do the trick. Cum-on!

.@ffi
SOURCEI ANN/LS OF INTERNAL MEDtctNE

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L St P A TAKY
=S,
]AS
E

A L o T T C
SMIL E A B o U T
Elsa Pataky is so much more than Mrs Thor. The Fast & Furi,ous star opens up about
balanci,ng her career and family life - and gi,ues you the moues that made this body

kil
KATE SUI, I, IVAN
et
rgt
CARI,OTT,\ [,IOYE

',!'OMEN'S HEALTH April 2015 womenshea thmag.co.uk

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30 I woMEN's HEALTH I Aprit 2o1s I womenshealthmag.co.uk

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o have to use those moments," she says. She
nips off to their makeshift gym. "I'11 do a
quick 40-minute gym circuit: bike, weights,
ACTION - PACKE D P^\T^U{\-
rowing and sit-ups, four times a week." She
Instagromrevealshow she stoys octive in her dorutrrirne
even manages to fit in regular swims and Elso's
yoga sessions. "I discovered yoga seven
years ago and realised that by combining it
with the gym, you can realiywork out your
muscles but keep the length of them, giving
you a nice long shape."

Incontrol
Elsa also credits yoga with influencing her
diet. "Yoga teaches you to be the master of She bihes! She riiles! She kicks ass!
yourself. I know emotions can get to you The most action Legs of a racehorse Relationship counselling
around food, but it's all about not having a onesie's ever seen. - literolly. for exercise lovers.
too much of anything. So iarith cake, it will
be two spoons and that will be it."
Not that decadent restaurant desserts are
a regular issue. "Now we don't have time to
go out - and we're always tired - so we stay working that part.' It's fun, it's iust like
f,ome. Chris is a really good cook. Often, I'll a challenge, for no other reason that I like
put the kids to bed and he'll cook. He does to challenge myself."
ieally good meat and fish, amazing salads. Thev also surf and race dirt bikes in a

And soupsl When we're in London fwhen nearby forest to blow off steam. She's into the
Chris wai filming Rush in 20121, he had to adrenaline buzz, always has been; riding
lose weight and every night itd be a new bikes and horses since she was young, and -
vegetable soup - he's really good at it!" she casually drops into conversation - once
Between them, theyve come uP with an jumping out of a helicopter to ski down
ingenious solution to sugar cravings. "When th" Py."t"".. "I'm a fearless person arrd
I need some sugar, we'll have one of the my dream was always to be in an action
baby's squeezy pur6ed fruit pouches. Chris movie where the'female characters are
steals them all the time! More than me." as tough as the men," she says of her role
So with all this Hemsworth chat, we have in Furious 7. "I think they forgot I would be
to ask - what is it like when your husband pregnant [when filming]' I &d get excitgd
is voted the sexiest man in the world ibor.rt doirg .tunts, but then they won t let
(according to People magazine, at least)? you do anything - Iike, nothing. You cant
"Itt funny when its your husband," she says. even break a nail."
"For me, sery is the inside of someone. Of
course I think he's beautifirl and fit, but I will
never tell him that because he will get too, Ondugt
how do you say, 'cocky'? He'lI be like, 'What For the foreseeable, babies and career will
do you think of that?' And I'll say, 'Well, I've- continue to be iuggled. Todays shoot has
been the sexiest woman in Spain for a lot of been a multi-timezone affair - weeks of
years.' It's all lust a joke, though." 3am liaising between our London office
Hemsworth's ongoing training (next up, and her LA agents to organise a shoot
het Thor in The A'oengers: Age of Atron, in Sydney, Australia - the only doable
out next month) means they'll often work location for Pataky since they relocated to
out together. They're both into Muay a remote coastal hideaway last year. The
Thai boxing. "He'll hold the pads for me, reason for the move: "My daughter started
although I won't for him as he'd smash to be conscious of the papxazzi, so we ran
me into the wall... When he was training ftom itj' Pataky says. "We were scared, we
for Thor, he came home with this body- \Mant to have a normal life."
fat measurer - you know; where you clip She is desperate to leave early in order
the parts where you accumulate fat? So it to get back to the kids before bedtime. But
became a competition between us. If I had for the majority of the day, hammering rain
some fat somewhere I'd be like, 'Grr, I'm that has taken the city by surprise and cast
the prospect of getting any bikini shots into
serious doubt. Like a trooper, she takes
advantage of the breaks iumping into a cold
pool between shots, and despite toying with
the prospect of taking an earlier flight home,
stays until every shot has been nailed'
That's Patal<y - a true professional. And
very much in her own right.
Furious 7 is out in cinemas 3 APril

womenshealthmag.co uk
32 | woven's HEALTH I eoril 2o1s I
EE I Hrrv=u s,NlhoM I sLoz trrov )n oJ 6euqlleaqsuouoM
AXVJ,Yd
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 *
ELSA
P;\TAK\.

- literalla. Do thi,s workout from

"&' Elsa,s motto: go hard,, then go home
her trainer Fernand,o Sartorius three times a week to tone and lift

1.
r). -R "
e -t\( - dLl-
,,;-:=*B *ESr
IlUlt-!{llil{l 1'1.1i} Medieine ball. V-pass $tq'!ss l:;tl{ Pr-is[a- uP: Clapirurpees
Targets: Everywhere Targets: Core : Targets: Chest, arms Targets: Everywhere

Do:2 mins Do: 20 reps r Do:15 rePs Do:30 reps

(a) Bend your knees and Put Your
Start wlth an intense (a) Lie on your back, holding a , (a) Cut in a Push-uP Position w th
: your hands shoulder-width aPart hands under your shoulders then
blast of cardio bv medicine ball overhead with both
running on the spot with hands, legs extended together' : and shins on toP of the ball. iump back into a Push-up Positlon
: (O) gack straight, bend Your (b) Ouickly reverse the motion,
your knees high, Get'em (b) ln one motLon, 1ift Your arms and
: elbows to lower Yourself, then then jump up and claP Your hands
upl Now thats how You legs, place the ball between Your
get the heart rate going. feet and lower back to the floor' , press back uP. You're on the ball overhead. That's one reP.

.......'..

o
.) 1.
r).

|{opc skigri:iNeg , &{*:rEEritac [:;rii priirc' {. }l *r'ltt':ltl illtli ;:t'r.'sr Bulgarian squat m
Targets: Quads and hamstrings
{}& tx-}s six}L : Targets: HiP flexors Targets: Core and arms
Do:15 reps per leg
Targets: Everywhere : Do:20 rePs Do: 20 reps
(a) Stand in front of a bench or
Do:2 mins r (a) Start tn a push-up position with (a) Okay, back on the Swrss ba I

with a dumbbell in each hand bY chair with one leg back, toes resting
Diq out the old roP-" : your feet on a medicine ball, then
(b) Dip down into a lunge, with
and skip as fast as these ; raise your hips and roll the ball till your shoulders.
(b) Press t^e weignls over"ead the other knee in line with Your
wrists will let you. (You : your feet are on toP of the ball.
heel, until the thigh is Parallel to
can also test out how : (b) Pause, then return to start until your arms are straight,
, pause, then return. That's one reP. the floor then return to standing,
good that sports bra is.) That's one reP. Hurting Yet?

"e^rj 5'
l).

ffihd
X\ii ra*l i;q.: t'*e ;t rt' i gtr:' I'r;,eci< t:.{t r}t$ i {} }}s $ila'irqs-h*ii {eg *:'lr:!
Targets: Core Targets: Core and back Targets: Hamstrings and glutes
Targets: Everywhere
Do: 20 reps Do: 20 reps
Do:2 mins Do:20 reps
(a) Lie on your back, Legs at 90", (a) Lie face-down on a Swiss ball, (a) Lle face-uP on the floor with
(a) Stand, feet together,
hands together ln front, feet your lower legs on a Swiss ball.
hands at your sides. the Swrss balL between Your feet.
(b) Riqht shoulder Pressed to the firmly planted on the floor. (b) Pull your heeLs and the ball
(b) Swing your arms uP
floor, lower your legs to the left as (b) Open your arms to the side lowards you, push Your hiPS uP to
and jump to spread Your
far as you can. Pull the balL back and lift your torso to form a form a straight llne from shoulders
feet, then reverse. That's
ano repeal on the olher s de. straight line. Hold, lhen return. to knees. Pause, then rolL back GE
one rep. Repeat. Fast.

womenshea lth mag.co.u k

34 | wovEN's HEALTH I April 2ors I
 6t I rrrv:n s,Nrhoit,l I sLozrrov ln of, 6euqlleeqsueuoM
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s Paul and Bary
Chuckle prove,
a
;
some things only f

work weil in
t,'#
!
pairs. Take your
body: nearlyevery
muscle relies on a colresponding
partner in order to function. This
relationship should be harmonious,
but everyday habits - slouching at
your desk; overworking the same :t
muscles ; even what you put on your a.
feet (yesyou, Heels of Death) - can €
: G
result in one becoming stronger t. G
Et
than the other. And this can make
you more injury prone, plus throw
your posture out of whack. "It's
a tairly common problem," says
strength and conditioning PT
Steve Mellor-. Take the following
four tests to find out if youre out
{,1
of s1mc. To fix it, just work these
exercises into your routine three
times aweek. Let's go...

CHEST VS BACK
A balanced upper body helps you stand taller, look leaner and
stave off shoulder and back pain. Sadly your daily keyboard
hunch is gMng you the sllhouette of old-man Steptoe.

L e face-up, arms at your sides, pa ms fac nq n. Ra se

your arms overhead ti they touch the f oor. f your back arches,
ti
palms turn to the ceil ng, elbows point outward or you can't
touch your arms to the floor, it means you're imbalanced.

Ball
bar
Chin-up r Standing handling
suspension chest stretch skills
With pa ms fac nq away from P ace your forearm on
you, shoulder-w dth apart. a corner wall, elbow bent 90".
grip a chin-up bar andhang r Lean forward until you fee a
so your body weight creates r stretch n your chest; hold for
resistance. Ho d forBl2 r 30 seconds, then switch sides.
seconds. Fee that stretch. r And breathe .

40 woMEN's HEALTH J Aprll 2ol5 I

womenshealthmag.co.uk
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Lasers haue become the modern miracle of the 27st century. rg
As areuoluti,onary laser eye surgerA prom'ises new eyesight within r.. _ _,]..i-+1!iiair..-

minutes, Farrah Storr finds out if i,t's too good to be true.,

h,,f"-i;;,rt1
shoot across the arch of his upper back.

=
Ive never seen this before, despite having who is hell-bent on damaging
shared the same bed with him for the past
their eyesight would do. But the
12 years. There are, I realise now sat in bed,
lenses hit back. My eyeballs took
many things lVe not noticed - the pictures
on the mustardy-hue of the terminal
scotch drinker. And they hurt. A lot.
on the wall opposite, skewed and dusty; the
I d been thinking about eye surgery on
sma1l chip on the edge of our wooden bed;
and off for the past 15 years. But I d always
the pleading look in my dog's eyes as she ..
been put off by those awful tabloid stories
waits . . . and waits. . . for her morning walk. 'a.
('Laser surgery made me blind!'); that and
You see, for the past 20 years, Ive been ..:]]:

b1ind. Not literally, but the sort of blind

the one person I knew whod actually had
where you wake up at 7am and the world is
it done had told me she could smell her
I
'ir,
like a giant smudge on a camera 1ens. There cornea being burnt offmid-surgery.
is no definition. Everything is a halfguess.
But things have changed. A new laser
surgery called ReLEx Smile is making its

+
Ive been wearing glasses on and off
(though mostly off - vanity will do that mark. Experts refer to it as Sfor Trek eye
surgery. It takes about the same time it &
to you) since I was 13 years oid. My first $e,g$ftffi*r{€:
does to make a round of toast, and there's
pair were blue-rimmed NHS numbers
none of that cindery burning smell, either. :
that are as ironically cool now as they were
desperately unfashionable back then. On
The downtime is minimal, too - iust i1 &
half a day with sunglasses on and within '.j
my 16th birthday, my mother marched
me to the opticians where I was presented 48 hours. youve pretty much got 20/20
with a small plastic tumbler, a bundle of vision. But what makes it seem really
space age is this: it's suitable for those who
disinfectant tablets arrd a pair of contact
lenses. My life was transformed.
ordinarill wouldn't be deemed suitable for r
However, like most things we mistreat in standard Lasik eye surgery - so those *iLh . i&
our teens and marauding twenties - phone dry
"- I eyes. fluctuating eyesight
- I -'' ''_'_''*"'_'b '/ '-^O^_' or.
"_' ____- me.I Xflffi
like ___-'
calls home, overdraft limits, young men's a pretty rotten prescription (I'm almost ,'#
-6 in both eyes).
hearts - I abused them dreadfully. I wore
them for 14 hours a day, swam in them; Here's a very basic version
of how it works. In traditional
danced through dark, smolcy clubs in them
and generally did al1 the things someone Lasik, surgeons cut a flap in
your cornea. They do this
LASER v ;"""Jii
so thev can take out
SURGERY Can't declde wh ch
HOWTO clinic lo use? Tw tter
is where you go for
CHOOSE vrrtua h gh-flves
and compla nts.

44 woMEN's HEALTH I April2o'rs wo m e ns hea lt h m a g. co. u k

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Meditationmeets
paintballing

48 | wovrN's HEALTH I npril z..Ois-:,.;l womenshealthmag.co.uk

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 ou've finally contorted yourself into the
perfect position, one thai doesnt give you
I doublb chin, iho*r off your n& oritfit
and wont leave you in a neck brace post
shot. And it only took 2i attempts. So it's a sh'ame
when that hard-won selfie tur-ns out to depict a
fuzzy, squinty-eyed Moomin. Before you go into
Instagram meltdown, check out these five easy
solutions to the most common selfie fails. . . because
buying a selfie stick constitutes as a life fail.

Selfie fail: #UnevenSkin

The problem: Your perfectly normal-looking
face doesn't always translate to a picture:
"Orange tones in tungsten light bulbs, can be
S elfi e fai} #Yellou/Teeth
red to a camera, exaggerating skin patchiness,"
The problem: Pearly whites? Not on your
says celebrity snapper Dan Kennedy. mobile. "The white balance is automatically
Sort it: 'A satin foundation will help," says set on phones," says beauty photographer
Mac make-up artist Lyle Reimer. "They're
Jody Todd. "That means that ifyour teeth are
heavily pigmented like matte foundations, so
a tiny bit on the yellow side, the camera will
even out our skin, plus the glowy finish helps
actually make them look worse." Uh oh...
the light difliact off the skin making it look Sort it: A blue-toned red lipstick, like Mac
brighter and more even, too." Try one that Ruby Woo, €13, is your white teeth saviour.
contains concealer, too, like Clinique Beyond
The blue tones neutralise the yellow and the
Perfecting Foundation + Concealer, €25. red draws attention to your lips, not your
Your best filter: Rise - it brightens the teeth. Reimer has another kil1er tip: "Rinse
skin tone, taking out any areas of shadow with a whitening mouthwash just before.
The wash contains oxidising ingredients
that make them look whiter." Now grin.
Your best filter: Walden - the filter
*DOT{'T decreases colour saturation. Quick: profi1e pic.
UStr
TLASHItrYOU Selfie fail #HiddenEyes
The problem: When you smile, your cheeks
CAI{ HtrLP IT" move up, making your eyes look microscopic.
Sort it: 'Duck face' pouts make eyes appear
more prominent, but we wouldn't advise it
unless you're Derek Zoolander. Alter the
way you apply your eyeliner instead, says
Amy Conway, Bobbi Brown pro make-up
artist: "Begin in the inner eyes with a very
fine 1mm line. Increase the width of the
line in the middle to a maximum of 3mm,
then taper it back off to 1mm." Try DHC
Liquid Eyeliner EX, €16, with an ultra-fine
tip to vary the width of your line easily.
Your best filter: Amaro - it ups the exposure,
making every,thing look slightly exaggerated. Et':

Great for eyes, not so much for thighs. *

56 | wovEN's HEALTH I Aprit 2ots womenshealthmag.co.uk

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F'LORALS
Floralpri.nts: not justfor Kate Mi,ddleton
and Laura Ashley bedspreads. They now
look ki,ck- ass on ll our workout g ear, too
rvonus CH,'\RLID LANIBIiOS
"
tt ,t.

ffi
lj_
Sports bra, , Lorna
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MAKE ITWORK:

@ @
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60 I wovEN's HEALTH I April 2o'ls wo m e ns hea lt h m a g. co. u k

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I
o
ulletproof Coffee
was2O14's big mind-
blower - butter and
MCT oil in your
morning Americano!
Promising to keep you
full and focused, and
potentially shrinking
---
your midsection in the Process, itattracted
global devotees, as well as debate. In LA - :{:iti:-'.;:ili:traa}ia:rri'ii r :':l

lhe city of early adopters - the very first :*:n;r.l?,i ...:::*it:,it t..,

Bulletproof Coffee 6ar has iust opened and

I no doubt its customers are already ordering
The Bulletproof Diet, the follow-up eating
I
plan from US entrepreneu_r Dave {sPreY.
It's been 15 years in the making and_promises
I
to be just as controversial as his coffee...

of nutrients) in his diet were

throwing his immune system
A,t#iHfun"I#
"Life
off and keeping him heavy.
These toxin-like chemicals, says
Va.lley multimillionaire.
should have been awesome," Asprey, can cause cravings, low
he says. But it wasnt. He felt energy and poor concentration.
sluggish and mentally foggy The biggest source? Processed,
- and worse, at 6ft 5in and high-fat, high-sugar foods and,
more than 21st, he was also according to Asprey, certain
clinically obese. "I was hungry plants - including some that
all the time," he says. "I d end most of us think of as saintly. hormone leptin. Beans have
meetings early so I could go eat Some vegetables may pack particularly high lectin levels,
lunches that left me with even antinutrients to keep animals, as do aubergines, Asprey says.

more cravings." bugs and fungi away. Problem is, That said, he believes that
Asprey started dieting and they can be equally inhospitable steaming, boiling, poaching or
exercising, but while he got to humans and trigger the baking most lectin-rich foods
stronger, 18 months later the fat release of inflammatory Asprey spent can reduce the bad stuffwhile
still hadnt budged. Frustrated, proteins called cytokines, which presewing healthy nutrients.
he spent the next 15 years Asprey says can leave you with the next 15 Whack the oven on, then.
researching obscure journals the munchies. Here are the
and'hacking his own biology' in antinutrients on Asprey's hit list: years doing
a bid to lose his 'fat ieans'. His
method was inspired by his job: research
to hack a computer system, he d Watch out for these bad
create complex maps, looking 'hacking his boys ifyou want to ensure
for holes; to hack his body, he Got a case ofperma-hunger? you're getting the most out of
collected personal datavia scans Lectins could be to blame. ownbiology' your nutrients, Asprey saYs.
These chemicals can bind to
and blood and hormone tests, Some types of these plant-made
then watched for changes after proteins can irritate the gut and magnesium, iron and zinc in
experimenting with countless Iead to bacterial overgrowth your gut and prevent them from
diets arld supplements. in certain people, Asprey being absorbed, leaving you
His conclusion was that argues. He theorises that they deficient. He suggests boiling
'antinutrients' (chemicals that can also prompt your body to high-phltate foods, like whole
interfere with the absorption block the hunger-suppressing grains and nuts, or soaking

womenshea lth ma9.co.

68 | worvrN's HEALTH I
April 2015 |
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 I
o ho's your sexiest
friend? Chances are
you're not thinking
of the most beautiful
one. Instead, her Serual
ability to charm her way into a MP area chemistry
i
and get chatted up on trains is down to
something less tangible; she just has a voay.
'*,
"That's charismal' says psychologist Owen
Fitzpatrick. "It's what sex appeal is all about -
the ability to draw people to youl' The biggest
myth about charisma? "That its an innate
quality. Actually, much of it can be learned.
Tweaks to your body language and verbal L--1re*
communication can transform the way
people respond to youl' Pay attention, class. . .

Moke qnentrance
At the risk of going all 'Tony Robbins' .f -%-
-.*,*,* ..r{. '.
on you - and we do love a fist pump - , \-

if youve never practised visualisation,

..*.-.1
now's the time to start. A few minutes firll-on King Kong pick-up guru and author of
before you wa-lk into the bar/party/g1,rn The Game Neil Strauss has a slightly subtler
(all bona-fide places to pull in our book) version: "Drop one leg slightly, it creates
start to recall a triumphant moment, says a natural, relaxed curve that really appealsJ' -q#"
OlMa Fox Cabane, charisma advisor to
Fortune500 companies. "Lowconfidence Makeyour move
resulting from self-doubt is the biggest Tlpically, the more you like someone, the the old 'look, look away, Iook back' trick
charisma killer," she explains. But this closer you move towards them. But plapng - the perfect across-the-bar technique,
kind ofvisualisation will flood your body with the concept of personal space - not should you be at a distance. Combine that
with endorphins and in a bus-weirdo way - eye contact with a smile, and science-
you'Il unconsciously can pique his attention in says you're fue times more likely to be
exude the confidence the early stages. "Stand
of your past. When "TT{H Iittle bit inside his personal
a approached. Who knew?

you stand, take up PUSH-PULL spacej' Strauss says. (FYI, Make contact
inJ'i,#l'",,,'"'.i:: il, t i,, i nnig
who assume expansive
i il"il:".-HfftJp.ff
in question, equal to a
So you probably already know
need to introduce a little touch into the
$.namic. However, there's a way to do it
you

poses experience a bigfrxfr,{ NUr,g" couple of steps.) "When without feeling like youre border security
physiological shift," youre in his space, Iook patting him down - namely by matching
Fox Cabane says. "In at up him. That plants the your touch to what youre saying. "Open
one experiment, assertiveness and seed of excitement. But after a few moments, conversation by asking him a favour," says
energy-promoting hormones rose by saunter a little further away. Repeat so you're psychologist Jeremy Nicholson. "Doing
19%, while anxiety hormones fell by crossing in and out ofthis personal boundary. someone a courtesy is scientifi cally proven
25o/ol' Cabane suggests a gorilla stance The push-pull will drive him nuts," Strauss to make them like you more, because
- legs apart, chest pufled up. To avoid says. Its the body language equivalent of they're'invested' in you. Even something

76 woMEN's HEALTH I April 2015 |

wo mensh ea Lt h mag.co. u k
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I LOVE ELIXIRS

Forget female Vi,agra. Whi.le chemi,cal sti,mulati.on remai,ns

a di,stant prospect, the nation's juicepreneurs are brewi,ng uyt
blends to keep your libido i,n fine form. Open wide...

Try: Try:
Use: Use:

Explain:

Explain:

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r*
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Try: =-r*
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Use: .... llflia:ill;
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80 | woveN's HEALTH I Aprit 2ots womenshealthmag.co.uk

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But I could go one better.

I could mahe everything I eat.
Over the past few months,
I've lost count of the number
of people who've practically ,\i
purred when talking about their \* t-*
, q- \*

home-made almond milk. I've \(-.i

v\
L-"q*
\--- L \
also been told, between gasps \_
L\-r'
\-L
of pure ecstasy, that you've
not tasted real peanut butter , t"';
until youve ground your own
nuts to a thick, unctuous L, +'
paste. And youre no one, it
appears, unless you're hot-
Ei
smoking something from your ffi\
stovetop. But unless youre
Gwyneth Paltrow or have your
own staff, who has the time?
ffir
ffiL-
t's 11.30pm on a The kicker: research shows
Tuesday and I'm itsworthitfor the sake of your
tending to my waistline as well as your bank
sprouter. The sly balance. The University of
is thick and dark outside, but Birmingham found time and
here inside mykitchen, mylittle energy spent cooking meals
plastic seed sprouter blooms reduces your calorie intake
with bright-green wheatgrass. by a massive 50%. Hence the
I add a bit of water and then sprouter. But is it possible to
head offto bed - so exhausted. make all the stuffyou'dusually
The reason? For the last three buy around a hectic nine-to-
weeks, I've been on a mission: eight? And is the cost - both
to make eYery single thing I eat nutritional and time - worth
from scratch. it? I cancelled my social life
First, a little background. for awhole month to find out.
I'm healthy: I buy organic
when I can; I avoid sugar most
of the time. But fitting my
tussle for health around long
hours at work means I often
Youtreno one
throw money at the problem. ruilessyou're
My fruit and vegetables come
bound in plastic. So does my hot-smoking
lunchtime protein fix. My something
desk drawer is crammed with
oatcakes and processed nut
butters; my fridge, stacked
with yoghurt pots.

84 | woMEN's HEALTH I Aprir 2015 |

womenshealthmag.co.uk

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 I
.,, Greekyoghurt
Yes, it looks like a nappy bin, but an electric
yoghuri maker (f,L9.99, lakeland.co.uk) is
way more fun. First, boii milk, Iet it cool, stir
in 2 tbsp live yoghurt then pour it into the
maker. Switch it on ovemight, refrigerate
in the morning and youre set for the week.
Once you get over the fact you need to buy
yoghurt to mahe yoghurt, its all good.

Per 7009
o Per 1009
60 cals b5 cots
Protein 3.49 Protein 79
Carbs 4.89 Carbs 2.89
Satfat 29 ScLtfat 0g

Fafffactor:8/10
Time cost: 10 mins preparation; 8 hours
refrigeration.
Purse damage: 90p. 900m1 milk makes
1litre yoghurt. Use it to start your next batch.
Worth it? Yes. It means you can dilute the
xanthan gum from shop-bought yoghurt,
which can counteract al1 the probiotics.

Smoked sqlmon
When I'm being good, salmon and eggs is my
go-to breakfast - those handy M&S packs of
hot-smoked salmon are basically the reason
I'il never get on the property ladder. But my
new smoker (€33, cameronssmoker.com)
made forking out a thlng of the past. lust
sprinkle lYz tbsp woodchips in the smoker
(f3, cameronssmoker.com), season the fish
with a squeeze of lemon and place on top
of the tray on a low flame. A satis$.ing curl
of smoke came from the bourbon-smoked
woodchips almost immediately. Twenty
minutes later, I had a perfectly smoked fillet.

@
ltbsp
101kcal
o. I t0sp
101 kcal
Perserue I
Per serue
Protein 0.79 Protein 0.19
707cals
Protein15.2g
:

i
f/bcats
Protein 21.49 Butter Carbs 0.09
Fat 11.5 g
,
I
Carbs 0.09
Fcrt 11.59
Carbs0.Sg i
Carbs 0.39
I cannot stress enough the importance of Sat fat 7.3 s I Satfat 7.3s
So,tfdt 3.39 Sat fat 29
i using room temperature double cream (not
Fafffactor:1/10 single) and making sure the top of the butter Faff factor: 2110 if you put the lid on
Time cost:20 mins maker (€14.99, chefn.com) is screwed on properlybeforeyou shake (10/10 if not).
Purse damage: d10 (plus smoker, f,33) properly before you try this one. A ruined Time cost: Three mins, plus six to eight
Worth it? Yes. Doing ityourself means youll
top, a stained wall and four attempts later, hours in the fridge.
save half the salt. Store-bought hot-smoked
I did end up with something that looked Purse darnage: €1.20 (plus butter maker).
packs can lose up to 50% of their folate, like butter. It's pretty easy. Shake the cream Worth it? Depends on what spreads you
and vitamins 86 and B12, through cooking, with some buttermilk and 1 tsp honey to use. Spreads made from homogenised
cooling and packaging. PIus, your home will bump up your immune system, then drain (standardised) milk contribute to heart
through the strainer. Add a bit of water, disease, diabetes and high blood pressure. If
smell like youve had a Norwegian huntsman
living in it for the past year shake and drain again andyou'll endupwith you usually go for grass-fed butter made from
- in a good way.
something that looks like buttet smells like buttermilk, the difference isntgreat. Usually
butter and by God, tastes like butter. Expect opt for something spreadable? Then it is.
to make enough to fill a ramekin that will
last about two weeks. Pimp it with herbs,
red peppercorns or garlic and everyone will
be suitably impressed.

86 | wovEN's HEALTH I Aprit 2ors wo m e n s h ea lth m a g. co. u k

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70

WtrTIYAMtrStr o

BOWL^S Serves2

l00E rice
3l4calsl0lgsatfat 699sugar 20mns
noodles 2009 mixed salad I lsp oil
garlic lCOm
l00q beeffillet, s ced I lsp choppeC

Vibrant, fresh andfull of fi,auollr, modernVietnamese stock 50q bean sprouts 2 ibsp nuoc cham (n x I lsp
rice wine vinegar 2 ibsp fish sauce. 3 lsc sugar, 6Cm
o n e -b o wl w o n der s mak e h e altha e at i,n g a b r e e z e.
water ther bc Coo a.lC I rsp choppeat garlic errc I lsp lime
Bobby Chi,nn, chef at House of Ho, reueals how... iuice) Eogcoriander 2chilli€s hafcfu peanuts

rvonos ANIYGRlllll Bcr the nood es, ihen chuck on iop of the salad.
na pan heat the ol then add the beef and gar c,
stirnng t cooked. Add stock, scrap ng the pan

Key to success: expect more from your bowl

to make a brorr,rn sauce St r n bean sprouts, add

oa
boostlng powe nn
O'
blastins Ant - nf ammatorv ldine
nuoc cham Spoon the beef, sprouts and lu ces lnto
bowls. Garnsh r,vihch I esand peanuts. Donel
Braln
I lmmune I Fat
I I Musc e bu
I
Pa n eas ng

Gar c + corlander = de-bloat dream team.

k
6 7

I
.:
_,J

Serves 2 | B0 ca s I O.2g sat fat | 12.7g sugar 25 mlns Serves2 80cas 0gsatfat 8.459srgar 10mns Ser"ves2 3B0cas TBgsalfat' 6.459sugar | 35 mlns

1O0g who e squid, c eaned 59 ginger, shredded cks 300q white radish,
I carrot, s iced nto matchsi 225m1 vegetable oil 400q firm tofu, cubed 3
59 onion, s ced nto r ngs 59 celery, shredded lh nly s ced salt I tsp sugar Chinese
L, tsp ripe tomatoes, chopped % tsp cane sugar % tsp
chilli marinade (mix 2 tbsp lime iuice, 2 tbsp fish sauce, cabbage, th n y s ced 3 spring onion chilli powder salt 2% tbsp fish sauce 4 tbsp th n y sliced spring
)', tbsp sugar and 2 bird's-eye chillies, sl ced at an angle) 2 tsp rice vinegar coriander, to garn sh onions 3 tbs shredded coriander
200q mixed salad I tbsp basil leaves
P ace each of the s ced vegetab es rn separate Fry the tofu in a frying pan unt cr sil Then draln
Cut tne squ d onen engthways, then score,,v th bor,; s. Add sa t and sugar to each bow and Iet s t on k tchen oaper Pour out most of the or from
c. ss cross c,r:. \ext, b anch n bo ing water for for 5 mins. Press the ,,r,,ater out of the carrots and the pan. Return to heat. Add tornatoes, sugar, sa t
30 seconds tre: sllock l- ln an ce baih Dra n, pat rad sn then add the cabbage and spnng on on. and sauce Saute t
the tomatoes break dorrrn.
clry and season. Add g nqer, on on, ce ery and Add the ch
po',vder and r ce vinegar, and toss. Pour n l75m water and s mmer Add tofu and
marinade. Let t s t ior 15 m ns. Arrange the salad n Lei t s t for 2 hours Tn.^n garn sh... and rrol a s [nmer uncovered unt I qu d has evaporated.
a bowl, top with squ d Garn sh r,vith basil. App aud. Wh:re radlsh gives you a good potassium Add on ons to \ilr t. Serve w th r ce and cor ander
One squid port on s 90% ol your copper boost; vita for reduc ng b ood pressure and F sh sauce s ful of the ant orldant
RDA, which he ps you absorb iron. Leqend. he p ng musc cs recover post workout. Eat up g utamic ac d. wh ch combats fat storage Yesl

90 | wovrN's HEALTH I aprir zor5 |

womenshea thmag co.uk
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opping our list of

burgeoning Instagram
obsessions comes
a surprise contender
''W - a stream of headless
selfi es, generally taken against the prosaic
backdrop of someone's unmade bed. But
what they lack in artistic direction they
make up for in get-your-ass-off-the-sofa
motivation. They're the before and after
shots of the real people whose bodies
have been transformed by The Body
Coach (6thebodycoach), aka trainer
]oe Wicks-. His online fat-loss plan and
#Leanin15 recipes (healthy meals that
can be prepared in just 15 minutes) have
become internet sensations. And those
incredible shrinking bodies clearly
unaided by filters or Photoshop - are
proof enough for us that if you want to :i"

get in shape fast, Wicks is your man.

So we set him a challenge: get us fair-
weather ready in just two weeks... ;{
.,7

!*e=

THE LEAN IN 15 WORKOUT PLAN

. Over the next 14 days, you'l do nine . You' need a set of dumbbe s (use a tveight
,.o o- .tihLh'ee-o' 616,t that erhausts your muscles after the set),
. Do a f ve-mrnute warm-up before each a coup e of chairs and your game face.
workout, spec fic to the moves you're about . Push yourse f to the I mltl lt's meant
tc do (So rf li's high knees, log on the spot; to b,e exhaustlng. "Th s ra ses your
for lunge lumps, s ow unges.) metabo ism and torches fat," Wicks says.

Upper- Cardio Lower Rest Cardro ReSt

Body Shred Body Day Shred Day
Shred Sh red

Cardio pper-
U Cardro Lower Rest Fu ll- Body Fu Body
Shred Body Shred Body Day Shred Sh red
Shred Shred

94 I woMEN's HEALTH I April 2ol5 |

womenshealthmag.co.uk
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UPPER.BODY SHRED
For 30 seconds busl as mary reps as poss b e r,'r lh good lcrm, lhen
resl lor 30 seconds Repeal rhr-oe I mes Then poss bly co apse

I. CHAIR TRICEPS DIPS 2. HALTEM PUSI{.UBS

DO: For 30 seconds DO: For 30 seconds
TARGETS: Triceps, shoulders, back TARGETS: Arms, shoulders, chest, abs, back

(a) Sit on a chair, gripping the edge. Don't (a) Get lnto plank Your hands shou d be
get too comfy. Extend your egs in fronl and under, but just w der than, your shoulders.
rest your feet on another chair. Scoot your (b) With your body straight, slowly ower
bum off lhe edge of the first so your weight ha fway to the ground. Pause for 5 seconds.
rssupported on your hands and feet. Lower down till your chest near y touches the
(b) Lower tlll your arms form right angles, then floo; pause for another 5, then push back up
push up and repeat. Bye-bye, bingo wings. to the top. That's gonna hurt tomorrow.

3. BENT WRIST 4. BET{T OVER 5. SH&ULPER &

BICEPS CURLS ROWS uuh\\h\

I t\k*db- :'
1.:

DO: For 30 seconds DOr For 30 seconds DO: For 30 seconds

TARGETS: Biceps TARGETS: Back, arms TARGETS: Back, triceps
(a) Okay, arms rn front with a (a) Stand wlth feet shoulder (a) S t on a chair, legs firm y
dumbbell in each hand, palms wldlh apart, a dumbbell ln p anted on the f oor, ho drng
facing the ceiling. Bend your each hand. Bend vour knees a dumbbe I n each hand.
wrists back so your biceps sLightly and lean forward. Choose a weight you know
have to do a the work. Got it? (b) Keeping your back w Ll make you break a sweat.
(b) Keep upper arms sti l, exhale stra ght, lower the we ghts (b) Raise your arms lo
as you curl the weights into towards the ground, then shoulder herghi, formrng right
your body. Inhale as you return. pull back up squeez ng your ang es, palms facing forward.
Hammer through those repS. shoulder blades together. -o,re'bact do,r' and rep."..

96 woMEN's HEALTH Apri 2ors wo m e ns h ea lt h m a g. co. u k

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100 | woveN's HEALTH I Aprit 2or5 wo m ens hea lth mag.co. u k

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i

BtrLLItrS #&I
a&
&
&*-,
ffi
*WINN R* E

1. RIDLEY,
fi32,ASOS
The designers over at Asos
take bellies very seriously. Which
is how they've come up with
'ean\.
I ^ese stdld'oLlL Hpl o \ I
w^y lney tn or l^. a S. vsc aOC

high waistband pa red with

simple, clean pockel cletails,
all washed down wtth a pa r of
stomach-averting ripped knee
gaps equals the most pain free
flat-belly plan we know

Shirt, f 29 5, Jo tt a t h o n S i mkh o i
Brogues, f79, KGKurt Geiger

f;^

LOz I wovEN's HEALTH I April 2015 |

wo me n s hea lt h m a g.co. u k
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 BEST FOR: BIGGtrR THIGHS

([r

AIVD THESE JEAI{S LOVE YOUR LEGS, TOO

2. Mom, ! 4 0, Top shop, 3. The Le g ging Ankle C ontour 3 60, f 2 0 3. 2 2, AG J e an s

4, Soft Touch Sleinng, g 39.99, Zara, 5. BoAfriendJeans, E 39.9 9, Mang o

104 ] woMEN's HEALTH I Aprir 2or5 wo m ens h ea lt h m a g.co. u k

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OI]ICK FIXES FOR WINNE R*

i.qNGTHIERPlA,s 1. LE HIGH
Zg

DENIM
After Karlle Kloss legs? We
can't quite promise that. but
we can promise this. the Perfect
combination of a high-waist and
kick flare leg that adds inches to
yo.rr height. Frame Denim Places
ils kneebreak (that's tne Point
where the flare starts) lower
'

tnan most brands. This creates a

subtle flare that's easier to wear.
Tip: make sure the hem. meets
the sole of youi shoe. We don't
want ankle swtngers now. M

Jaclrea, E26O,Diesel
Top,t89,Cos
Sand.ats,E715,
Russell&BromleY

2. The MarralceshJean, 8185, MIH

8. Hi-Rise Jegging, !,42, AmericanEagle
4. Skgter, fr 7 3. 9 5, Lee' 5. Photoreadg Mdria,
{270, JBrandat Harrods

womenshealthmag co.uk
106 | woveN's HEALTH I aPril 2015 |
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=
a.

o
What's your superfood lQ? Match each of
these to the body part it's good for:

Black rice Moringa powder

(a)
(b)
lIP z
a
a

G{k #
Charcoal Kaniwa z
(c)

Q3 coffeel
I Puh-lease. The big
buzz right now is...
f
o
(a) Beetroot espresso c
z
=
(b) Brewed cacao

o Hear
oStomach
o Muscles
@
Skin
(c) Toasted quinoa tea

ANSWER: (b) AKA

'choffy', it swaps
normal coffee for
&?45\p/*&%.. {*} a {?"3 Activated Storfer, founder of The Food
antioxidant-rich cacao
charcoal's benefits - it binds Effect*. {*} r {4} Ivloringa o5
beans. To make it, roast
to toxins and can relieve gas - "boasts skin-boosting nutrients,

W
raw cacao nibs at 15O"C
have been known for thousands such as vitamins A and K, iron
for 30 mins, then 180"C i6
of years. However, it remains and calcium," says nutritional r.
for l0 mins. Blitz in a
unproven as a supplement. therapist Eve Kalinik'. €q33 * t&} R'
blender, then brew tro
t*3 * {1} Black rice is "packed Kaniwa is "similar to quinoa, but
with anthocyanin antioxidants, even higher in antioxidants, iron,
which are proven to help zinc, calcium and fibre, Storfer
prevent heart disease and says. Add to a salad - then

W
attacks," says Dr Michelle figure out how to pronounce it.

liild.iri We're so over rice

milk. Which'mylks'are
(a) we drinking this year?
(b) (Pick two answers)

h lfi
(c)

I
Donkey d;h,i camel

for Goat
+i t{:i.} PiS

o5 (b) and (c) Got

hump? Camels' milk isn't in
your local Sainsbury's (yet),
but it is on sale in Whole
Foods in the US, and is shown
to relieveIBS and diabetes.
Goats' milk contains more
ANSWER: zinc and selenium than cows',
a University of Grenada study
found, Donkeys' milk: the
next nexf big thing. And pigs'
milk? Never going to happen.

110 woMEN's HEALTH Apr 2o1s womenshealthmag.co.uk

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 Q12 wtrictr of these
Which of these new dance-inspired workouts torches
acronyms could help
more calories than spinning? you slim down?

ANSWER: boxing and dance. Founder (a) MCTs

w th a capital 'K' Vrveca Jensen describes (b) MGMT
(not fhe conga, sadly), s t as a "musc e toning, (c) MCAT
a mash-up of fitness and fat-burning workout that
dance steps that can burn burns maximum calories" -
700 calories a class. between 9OO-l,O0O calories ANSWER: (a) MCTS. "Medium
s the cool per session Sounds intense. chain trigylcerides are a type
(e) Konga (b) JeKaJo kids' answer to Zumba. has Bo ywood- of dietary fat found in the likes
"Expect to burn 1,000 insp red c asses that a m of coconut and palm kernel
calories as you perform to "connect the Western oil," Pedrick says. "They may
nterval, aerob c and out ook on fitness and also enhance metabolism. Try
res stance tra n ng and dance the Eastern phl osophy adding 1 tsp of coconut oil
moves to Afro-beats, h p-hop of dance," says co-founder to your morning brew." (FYl:
and reggae," says dance Pr ya Pandya. Not entire y
MGMT is a band, MCAT a party

f tness guru Emlly Wl liams'. sure what that means, but drug; neither have a proven
is a high-energy It burns BO0 ca ories so
and/or legal slimming effect.)
(e) Piloxing (d) Doonya combinat on of P lates, we're so down wrth t

015 Fill in the blanks using

the following words:

Y/KlNq

(a) A n,x of ro/e juny's

an/ /r//s. dobe is o
sUVpirg-Lot4r/iss for
,groww-u/s. No s/acliu4 !
(b) Borre workouLs ore
aethu,o . ftAu
tuo,
t/rt /u/*lb or,/
"t
lrl*r" toxius.Takz a tawe/.

(c) MeUt/ is s
c.on liuatton, of Hi&,
-
furc,hoM/ trqinlna
au/ l/uonztria. lub
woiilruse is o fow.

ANSWERS: (a) Punk"

(b) Hot (c) Vikins'

712 woMEN's HEALTH I Apri 2o1s I womenshealthmag co.uk

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018

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ANSWER:
Iliotibial band syndrome: Fascia injury:

it ii{lll fne resident trendsetter at your gym is reaching into her bag for a drink.
Which of these waters is she going to pull out?

(a) Artichoke (b) Watermelon (c) Maple

ANSWER: Artlchoke lvater* has b oflavono ds to reduce musc e soreness. Waternleion

water* has hlgh potasslum and magnesium levels. Wh ]e map e water" contains absc s c acid (ABA),
a compound that can he p strmu ate rmmune funct on. Get a po nt for each you ttcked.

SO... DO YOU SPEAK HEALTH?

Oh dear, Rosemary Conley is still your fitspo, isn't she? Fear not: this
Tot up those points.
So, how did you do?
o-14 will have furnished you with all the intel you need to pass yourself off
as a bona fide fitness fundamentalist - for now. To future-proof
your health cred, follow us on Twitter @UKWomensHealth,

:
Like an enthusiastic French exchange student, you're not fluent but -
15-24 you get what's going on. Can't remember it all? Start a health bucket
list. lf you hear of a trend, note it down - vow to try something new
:;
,
once a fortnight. Enjoyl The taste of camel milk is not easily forgotten.
!

;
You talk the talk, sister. As Iong as your aim is to be healthy, not
25-34 get a PhD in it, then you're doing just fine. Why don't you iake a tip
from your favourite fitspo and launch yourself into the blogosphere?
<=

A surefire way of keeping your knowledge up to date.

=f

!i
All hail the queen of health. But don't forget that sometimes ::
35+ the simplest things in life are the best. So occasionally run naked
(without gadgets that is, not clothes), sleep late and do a slow,
=<
E=
i3
simple yoga class. The world won't end. Promise, EiB Zz
al

114 ] r,vovEN s HEA:IH Apr 2ots womenshea thmag co.uk

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116 | wovEN's HEALTH I April 2or5 I

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1 tsp salt o l tbsp black PePPet o

lamb leg (2lb), trimmed of fat, cut

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*Plus marinating time

Sink your teeih into this soft-as-

into lin cubes a B wooden skewels

METHOD:
''k" ;
marshmallow kebab and You'll never L You'll need to don your'kiss the cook' t.A
venture to the Dirty Doner again. apron for this one. Mix all ingredients
Another bonus point: marinades. except lamb in a bowl. Pour marinade
A tad better for you than that doner, over the meat and stir to coat. Cover
marinating meat before you grill it can and refrigerate for at least 12 hours.
protect you from the cancer-causing 2. Soak the skewers in water for about
chemicals that form at high heats, an hour. Thread meat onto the skewers,
says a Kansas State University study. leaving space between each Piece.
INGREDIENTS: Cook on a hot charcoal grill or gas
. 85ml red wine .I tbsp red wine grill, heated to medium-high, turning
vinegar o 1709 low{at yoghurt. B5ml frequently, until meat is well browned
fresh lemon juice .180m1 olive oil . and a meat thermometer reads 62oC
1 large white onion, grated .2 tbsp (for medium). Garnish with lemon
minced garlic a 1 tsp ground cumin wedges, fresh dill and olive oil to taste.
.1 tbsp dried oregano . 1 tbsp dried Drizzle with lzatziki. Food tastes
mint o 2 tbsp fresh oregano, choPPed better when you use your fingers.

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Sweet, refreshing and as beautifully chilled champagne or spatkling wine
scented as we imagine David Beckham
to be, these Middle Eastern Bellinis METHOD:
will surely hit the spot, Cllnk. 1. Pop 1 sugar culce at the bottom of
each of 2 glasses, Divide rose water,
*4t
q\c.i- pomegranate juice and chamPagne
evenly between the glasses and
*ffiYr garnish with a lemon twist. Voila!

wo m ens hea lt h m a g. co. u k

118 | wovEN's HEALTH April 2o'1s I
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The dish's namesake sauce, a hot chilli .ii'

pepper paste popular in North Africa
and the Mediterranean, is mellowed by
avocado and grapefruit. Perfect with
rice or salad. Or, you know. both.

INGREDIENTS:
o 609 harissa .4 chicken thighs
bone-in, skin-on o 2 grapefruits,
sectioned a2 avocados, sliced
.4 tsp extra-vilgin olive oil
o 1 lime. qLrartered o 2Og mint

Harissa:o 1 tsp cumin seeds a % tsp

caraway seeds o % tsp coriander
seeos orr tsp anise seeds o , tsp
fennel seeds .2 tbsp paprika o 1 tsp
cayenne .1 tsp red chilli flakes o 1 tsp
minced garlic o 1% tbsp lemon juice
. B5ml olive oil . % tsp salt

METHOD:
l. First, put your ready-made jar back , ;,
in the pantry - fresh harissa is ihe
way to go. Combine all seeds for it in
a frying pan and toast over medium
:
heat until fragrant (about'1 min). Let al
cool, then throw in a spice grinder.
lvlix with the remaining ingredients.
2. Rub 1 tbsp harissa on each chicken

thigh, making sure to get it under the

skin. Refrigerate for at least 2 hours.
!
3. Preheat oven to 200oC. Place chicken
on a baking tray and roast 25 mins
i \:

until a meat thermometer reads 73"C.

4. Divide grapefruit and avocado
slices among 4 plates. Drizzle each ^+? ./' \.
with 1 tsp o;1, a squeeze of lime juice,
€:
and sali and pepper. Top with mint and
se.ve with the chicken and remaining
harissa. Marvel upon your creaijon.

12O I wovrN's HEALTH I aprir

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Theseti,tans of thebeauty i,ndustry reuealthei,r decade-defyi,ng ski,ncarerouti,nes...

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FIONA TIM BI,ETON

woMEN',S HEALTH ] Aprit 2O1s I

 THtr MIIYIMALIST
Laura Rotdae, 3l is aproduct formulator for organic
cosmeceuti.cal li,ne S5 and founder of beauty brand Euolue

"For someone who forrnulates skincare, sugar attaches to protein molecules in

I wear very 1itt1e of it on my own face. the body creating sugar proteins called
I'm a chemist who's not that keen on advanced glycadon end-products (AGEs).
chemicals! I dont even cleanse in the The body doesnt recognise AGEs, so
morning. I had acne in my tlventies and produces antibodies that cause skin
have always had sensitive skin. A lot of inflammation. T also use alka.lising greens
women with acne-prone skin take an to quell any inflammation in my system.
aggressive approach, but the chemical Night is when I spend most time on
overload ofputting lots ofproducts on my skin. After using a hlpoallergenic
my skin is what makes it break out. cleanser, I'11 apply a serum. Often I'11
My immune system gets stressed by the use my 55 Purity Serum containing
chemicals, so I get redness, spots and alpine willowherb, shown to reduce
wrinldes as inflammation affects collagen inflammation and oil production by
production. So on a morning, I just splash 56q0. I don t use hear,ry moisrurising
my face with water. I dont wear make-up creams - if I'm drinking two litres of
dayto day, butinthe summer, I'11 apply water a day I dont think it's necessary.
a mineral SPF, lite Laboratories Luzern Once or twice aweek I'll do a 1O-minute
La D6fense SPF30 Mineral Sunscreen. treatment and layer awarm seaweed
My beauty regime is really an inside-out mask over my serum. Itt like a sauna
approach - food is crucial. I kick offmy - the heat encourages the serum to
daywith paleo pancakes - two eggs and a penetrate deeper while the seaweed
banana whizzed up in a blender. I fo11ow absorbs hear,ry-metal ions from pollution.
a paieolithic diet as it eliminates sugar Keeping sensitive skin in balance is
and grains and prevents glycation, where triclq, but it can be done."

MY HERO PRODUCTS:

't:';€
I
q
.Ftr l.

Lo,boratories . DrAlkaitis
, . 55 Purity , Vibrant Health
Ddfense Organic Soothi,ng
Luzern La Serum, {44 GreenVibrance
SPF30 Mineral Gel,843.50 Powder, f 24.75
Sunscreen,537

124 | wovEN's HEALTH April 2ots wo m e ns hea lt h m a g.co. u k

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THE fr{-,LflL, I ll-lJ I

MatA fuequpell, sZ is aworld-renownedmake-up
arti,st who's pi,cked up her influences from all ouer the globe

"I have a busy schedule, but one thing Rather than leave a thick Iayer on my
I never skimp on is my morrring bath. skin. T massage my masls in using
It's my sole slice of 'me time' and where upward strokes and afler 10 minutes,
I do my skin prep. Having visited Tolyo wipe away the excess with a warm, wet
so often in my career, I've fallen in love flannel. Afterwards, I think nothing of
with Asian beauty products and the way layering several hydrators on my skin
Iaparese women treat their skincare to improve clarity. I use semms with
regime not as a chore, but as a daily ingredients I discovered in Japan - one
ritual. My skin is prone to drrrrress, so of my favourites is SK-II Facial Treatment
I'11 always use a cleansing balm, like Essence, which contains Pitera, a liquid
Eve Lom Cleansing Balm, instead of a rich in vitamins and amino acids derived
wash as it's kinder and more hydrating. lrom fermented yeast to improve ce11
I'll turbocharge the results with my renewal. I'm obsessed with it - I even
Clarisonic Aria Sonic Facial Cleansing turned Cate Blanchett onto it. I save the
Brush to get rid of every last scrap of thicker creams for overnight when the
make-up or dirt and avoid enlarged skin goes into repair mode and is more
pores. I follow up with a hydrating mask absorbent. I'11 look for balmier textures,
containing my must-have ingredient, focusing on the eyes and neck where the
hyaluronic acid - I love Sensai Cellular skin is thinner and drier. A favourlte of
Performance Hydrachange Mask. The mine is Malvina Skincare D6colletage
body's levels of hyaluoronic acid decrease Chest and Neck Cream, which contains
with age, so I'm passionate about getting Syr-ake, a ryrrthetic peptide that relaxes
more on my skln to up moisture levels; the muscles in a similar way to Botox,
its the first thing I look for on a label. making neck rings less obvious."

MY HERO PRODUCTS:

iI;
:.,
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, Clarisoni,c Aria , Sensai,Cellular . SK-IIFacial . SuqquDunlEAe

Sonic Facial Performance Tredtment Balm, f 80
Cleansing Brush, Hyclrachange Essence, {95
{155 Mask, f 85

L26 | worvrr'r 's HEALTH I Aprit 2o1s l

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you recerve calls, emarls and texts. Thermomix,E925,
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how to mabe them on
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LG G WatCh,
fl69.99, three.co.uk
Links to your smartphone, so you
can email and surf the web.

130 | woveN's HEALTH I April 2ols I

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A: There's this hotel ca11ed
Stay: Spend.: Expect: Getthere:
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come for. This Swiss brand's facials leave commitment to nutritious and healthy garden big enough to do a gymnastic routine
you with skin thoft lifted, translucent food in the fotm of outlondish calzes ond in. lfyou're in a seo-view one, sitback ond
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L32 | wovEN's HEALTH I Aprir 2ors I

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You're not the only one. And don't worry you

don't have to 'accidentally' drop your iPhone
down a drain for a few days' respite. Mass
fatigue with the omnipresence of social media
r i#"wt-
has spawned a new counter-trend: 'antisocial , S.*ffi-
networking'. The most blatantly reclusive app
to come out of the movement is Cloak (free
with paid-for content, iOS), which gathers
data Irom Facebook, Twitter arld Foursquare
to find out where your fiiends are so you can \
avoid them. (Come on, you know you want
to.) And it's especially handy for dodging
colleagues, exes and people you owe money
to. If you want to vent without the cringe
Facebook updates, check out Whispero
(whispero.com). It lets you post anonFnous
updates, that can't be traced back to the
creator. So if you're #FeelingStressed not
#FeelingBlessed, you can have a rant without
worrying that it'I1 end in a disciplinary. And
if your friends are asking where you've been
hiding, tell them you're off-grid in the new
online. You heard it here first.

Three other antisocial apps

j
t
ii I
I
t
i i :

Secret (free, iPhone/Androld)

Post incognito status
updates and see what I
:
l!
i:1
peop e nearby are say ng.
Authenticity at ast secret./y
1i
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Split (free, Phone/Android) r1
Scans your oca area and
li\
p ots a getav,ray route f rom
anyone you rnr sh to avold.
I"
1,L
Go, go, go splitapp.com
1

Anomo (free, iPhone/Andro d) :

The shy person's answer to
Facebook. Anonymously Retlective jacket, Ieqns,
re. ea no'e about , o- sp I as f,55, Morhs and Spencer €8o, Levi's
you go or don'|. anomo.com

734 | wovEN's HEALTH Apri 2or5 |

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THE EXPERT VERDICT

WH nutritionist Christy Fergusson gives her treais like Diet Coke - she should eat every three another smoothie, She could also sw tch her
verdict: The rlhole grains that Anna eats are to four hours. Regular afternoon snacks would cups of Ear Grey with an antroxrdant-rich green
nutr tronal y dense and studres' have proven they help keep her energy steady as would a regu ar tea or herbal tea to give her a caffeine-free boost
can pro ong your rfe. To keep her b ood sugar time to eat breakfast. Great opt ons include a few when she needs il. Overall, Anna's menu inc udes
balanced and avoid craving nutrit ona y ernpty nuts and an apple, hummus and oatcakes or all the components of a hea thy, varied dlet. EE

138 woN4EN's HEALTH Aprit 2ots i

wo menshea lth mag.co. uk