Women’s.Health.UK – January – February 2014
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Transcript of Women’s.Health.UK – January – February 2014
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Hot trend
COOL LOOK
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Hot trend
COOL LOOK
| January/February 2014 | WOMEN S HEALTH | 113womenshealthmag.co.uk
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COLOUR CODE
Hot trend
COOL LOOK
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Christmas shoppingdoesnt have tobeachore.With its newrangeof fragrances,Lacostedoes thehardwork for you
en can be dicultto understand.Whether yourpartner is themysterious
silent type or the unpredictableparty starter, selecting the perfectChristmas gift for him can be oneof the biggest challenges of the year.
Thats why Lacoste has developedfive unique scents for men to helpsimplify the process. Now you cancapture his spirit with personality-inspired L.12.12 in Blanc, Bleu,Vert, Noir and Rouge.
The crisp Blanc scent is an idealaccessory for the impeccably dressedgent, while the aquatic-themed Bleusteals the show for the most driven
M
WOMEN S HEALTH
PROMOTION
Lacoste Touch of Pink
Intoxicating florals
meet spirited citrus in
Lacostes most youthful
scent for women.
(26 for 30ml)
H E R S H I S
man in your life. Alternatively, turnto leafy Vert for the convivial guywho charmed his way into your heart.
Lacoste has even considered yourgifts presentation. Bold colours inmatte make a striking impressionreminiscent of Lacostes classicpolo shirts. Stamped with the iconiccrocodile, L.12.12 makes as big a visualimpact as it does an olfactory one.
Of course, theres a treat in itfor you, too. Choose between thesophisticated Eau de Lacoste or themore playful Touch of Pink and bethe belle of the ball this festive season.
Lacoste has its finger on thepulse of true-to-you fragrances.Because youre unique, and yourscent should be, too.
VISIT FRAGRANCES.LACOSTE.COM/UK/HOME FOR INFORMATIONAND TO FIND THE PERFECT FRAGRANCE FOR HIM THIS CHRISTMAS
LOVEC H R I S T M A S
LOVEL A C O S T E
L.12.12 Blanc
A classic crisp
and pure woody
aroma for the sharply
styled perfectionist.
(28 for 30ml)
L.12.12 Noir
For the man who gives
your life intensity. Draw
in close to enjoy notes
of aromatic basil and
white floral magnolia.
(28 for 30ml)
Eau de Lacoste
Pour Femme
Punchy pineapple
evolves into sensuous
vanilla notes that leave
a lasting impression.
(33 for 30ml)
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Of all the numbersyou carry aroundin your head PINs,
credit card details, gym-lockcombinations theres one seriesof digits that probably drives youcrazy: your ever-elusive dreamweight. The Holy Grail of dietingthat, if you could only achieve,would make you better in bed,more confident in meetings andeven turn shopping for jeans intoa pleasure rather than the worstway to spend an afternoon, otherthan scrubbing the U-bend.The first key to hitting that
number on the scales is to makeit less of a dream and morescientific, based on your bonestructure and body type. Thisguide will help you figure that outand provides you with the fitnessand food plan you need to staythere long after the last Januarysale rail has been cleared away.
Enough with the ups and downs, the resolutions and the self-recriminations.
Determine your ideal size with our body-analysis guide, then make it a
reality with our three-step system that guarantees results in fewer than 28 days
Words JULIE UPTON
DO THE MATHSTheres no single formula for predicting an exact weight, but there
are guidelines. These three will help you find your magic number
A Your baseline
Lets go back to basicnutrition. Work out yourheight in centimetres,subtract 152 and thenmultiply that numberby 1.97. Add the resultto 100, then divide thisfigure by 2.2 to get arough initial estimateof what someone of yourheight should weigh inkilograms. So, if youre166cm tall, multiply14 by 1.97, add 100 anddivide by 2.2. Your targetweight is 57.9kg. But holdon, youre not done yet.You need to assess otherfactors that contributeto your perfect weight.
116 | WOMEN S HEALTH | January/February 2014 |
WEIGHTFORMULAPERFECT
YOUR
MATCHYOURWRISTMEASUREMENTS TOYOURHEIGHTTodetermine your bone structure,measure the circumference of yourwrist
IF YOUREUNDER
157CMTALL
SMALLFRAME:
Wrist size under 13.9cm
MEDIUMFRAME:
Wrist size under 14.6cm
LARGE FRAME:
Wrist size 14.6 to 15.9cm
IF YOUREOVER
165CMTALL
SMALLFRAME:
Wrist size under 15.9cm
MEDIUMFRAME:
Wrist size 15.9 to 16.5cm
LARGE FRAME:
Wrist size over 16.5cm
IF YOURE 157CM
TO 165CMTALL
SMALLFRAME:
Wrist size 13.9 to 15.2cm
MEDIUMFRAME:
Wrist size 14.6 to 15.9cm
LARGE FRAME:
Wrist size 15.9 to 16.5cm
CB Bone structure
Youre just big-bonedmight seem like aeuphemism for fat, butthe truth is your bonestructure can run largeor small, no matter howtall you are. Researchersrecognise that a largeframe can add upto 4.5kg of healthy,unavoidable weight toyour body. So, take thatbaseline figure you gotfrom step A and adjustlike this: 2.3kg to 4.5kgmore for a bigger frame,2.3kg to 4.5kg less fora smaller frame (seethe chart below). Okay,one more step to go.
-
Wise upSLIM DOWN
GETTHERE
YOURVITALS
A.Yourweight in kilograms
B.MultiplyAby24.12 toget your basic
calorie needs
C.MultiplyBby 1.6 for your resting
metabolic rate (calorie burnwhenyou
factor in your daily activities)
YOUREXERCISE
D.Aerobic training:Multiply theminutes
youdoperweekby7.9
E.Strength training: If youre doing the
exercise plan (over page) add598 to the
figure fromD
F.Divide that by 7
YOURCALORIENEEDS
G.AddC toF toget your daily calorie needs.
H. If youre happywith yourweight, stop.
Otherwise subtract 553 fromG. This is the
estimateddaily calorie budget to lose
0.5kgperweek
-
REVERSELUNGE(a)
(b)
do
c
a
b
a
b
a
b
a
b
a
b
a
b
118 | WOMEN S HEALTH | January/February 2014
STAYTHERE
diet and exercise routine to
maintain your new, svelter self.
On a healthy weight-loss diet,about three-quarters of everykilogram you lose is fat andone-quarter is lean body mass.Depending on how rapidlyyou lose weight, your restingmetabolic rate can decreasesignificantly during weightloss, says food scientist Dr ChrisMelby. But even if you go at asafe 0.5kg a week, your bodystill adapts to the loss makingit harder to stay slim. For everykilogram you lose, reduce yourdaily calories by 20. That meansif you lose five kilograms, yourbody needs about 100 fewercalories a day to sustain itself. Anobvious place to trim calories isadded extras, such as dressingsand alcohol (a large glass of winehas approximately 178 calories).These are high in calories andlow on nutritional value.Worried about fighting the
hunger that intense exercisecan cause? Theres good newshere, too. A study published inthe Journal Of Applied Psychologyhas found an hour of exerciseactually suppresses food intake subjects showed less brainactivity when looking at picturesof food post-exercise than theydid after doing nothing.This workout, created by Carl
Martin, master instructor atEquinox fitness in West London,as well as our specially devisedeating plan will help you buildleanmuscle mass while losing fat.
This workout is designed to work through diferent
planes of movement in order to fire up fat burning.
Perform four sets of each exercise for 8-12 reps, with
a rest of 45-60 seconds in between sets. Time to burn.
SQUAT ANDCHEST PRESS(a)Ready?Hold akettlebell in frontof you andbring itto your chest. Lowerinto a squat position.(b)Hold for asecond, then extendtheweight in frontand return it to yourchest, as youbeginto rise back up.(c)Squeeze yourglutes at the topthen get back downfor another go.
PRESS-UPROTATIONS(a)Yes, you heard.Press-ups! Start infull press-up or amodified position.Drop down andpush up. As you aredoing so, rotate onto one hand, liftingthe other armup.(b)Return to thestart and repeat for8-12 reps on eachside. Hang in there.
SQUATTO PRESS(a)
(b)
CABLEPULL DOWN(a)
(b)
SINGLE ARMCABLE ROW(a)
(b)
-
YOUR WEEK IN FOODBased on your calorie needs, use the guide below to create the meal plan for your perfect weight
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST 3 egg white
omelette
with chopped
vegetables
1 wholewheat
English mufn
with 2 tsp soft
margarine and
1 tbsp jam
60g wholegrain
cereal with
2 tbsp raisins
and 250ml
skimmed milk
1 banana
100ml fresh
fruit juice
60g oats with
2 tbsp mixed
fruits and
nuts and 1 tsp
cinnamon
60g fat-free
yoghurt
225ml orange or
grapefruit juice
60g muesli
with 225ml
skimmed milk
1 orange or
grapefruit
60g porridge
oats with 60g
fat-free yoghurt
and 2 tbsp raisins
2 eggs and 1 egg
white, scrambled
2 slices
wholewheat
toast, 2 tsp
margarine
and 1 tbsp jam
fruit and 100g
fat-free yoghurt
2 wholewheat
frozen toaster
wafes, with
1 tbsp peanut
butter and
medium
banana, sliced
225ml
skimmed milk
MID-
MORNING
SNACK
Raw mixed
vegetables
50g hummus
100g plain fat-
free yoghurt with
2 tbsp dried fruit
and 2 tsp honey
150g microwave
popcorn
30g low-fat
cheese
2 wholewheat
crackers
1 protein bar wholewheat
pitta with
1 tbsp hummus
LUNCH 90g sliced turkey
or chicken breast
in a wholewheat
tortilla with
mixed salad
greens, tomato
and 3 slices
avocado
85g mixed
green salad
with 2 tsp olive
oil and vinegar
225ml tomato
soup
4 wholewheat
crackers
60g sliced lean
roast beef, 30g
low-fat cream
cheese, lettuce,
tomato, mustard
and 2 tbsp light
mayonnaise
on 2 slices
wholewheat
bread
90g grilled or
canned tuna,
5 small red
potatoes, 100g
green beans and
5-8 olives on
a bed of salad
greens, tossed
with 2 tbsp olive
oil and 1 tbsp red
wine vinegar
Mixed salad,
chopped red
onion, cucumber,
red peppers,
carrots, tomato,
green beans,
cup chickpeas,
30g grated hard
cheese, with
2 tbsp olive oil
and 1 tbsp red
wine vinegar
1 small
wholewheat roll
60g wholewheat
pitta with 60g
chicken or
turkey breast
1 tbsp cranberry
sauce with
chopped mixed
greens
225ml chicken
noodle soup and
4 wholewheat
crackers
Mixed green
salad with
1 tbsp grated
hard cheese
and 5 sliced
olives, tossed
with 2 tsp olive
oil and 1 tbsp
red wine vinegar
1 medium baked
potato topped
with sauted
mixed vegetables
(mushrooms,
onions, broccoli)
in 1 tbsp olive oil
with 30g grated
hard cheese
AFTERNOON
SNACK
110g berries
mixed with
2 tbsp fat-free
yoghurt
30g hard cheese
2 wholewheat
crackers
2 wholegrain
crackers with 1
tsp peanut butter
1 piece fruit
225ml fortified
soy milk
3 dried figs
100g fat-free
yoghurt with
banana and
30g trail mix
100g watermelon
chunks
10 almonds
or cashews
DINNER Mixed greens,
diced red onion
and tomato
wedges, 90g
cooked chicken
breast, sliced,
mandarin in
segments, 30g
cashews tossed
in 1 tbsp olive oil
and 1 tbsp red
wine vinegar
4 wholegrain
crackers
150g white
or brown rice
90g grilled
prawns in sweet
chilli sauce
Mixed green
salad with
2 tbsp olive
oil and 1 tbsp
red wine vinegar
1 vegetarian
burger with
chopped lettuce,
tomato and
red onion on
a wheat roll
Mixed greens
and vegetables
with 2 tbsp olive
oil and 1 tbsp
red wine vinegar
140g wholegrain
pasta topped
with 125ml
tomato sauce
and 1 tbsp grated
hard cheese
Mixed salad
leaves tossed
in olive oil and
1 tbsp red wine
vinegar
90g cooked
fish topped
with 3 grilled
pineapple slices
90g couscous,
mixed greens
with 2 slices
avocado
120g lean steak
225g mashed
potato (mashed
with soft
margarine)
90g steamed
broccoli with
1 tbsp Parmesan
cheese
90g grilled
chicken or turkey
with onions,
tomatoes and
lettuce on a
wholewheat roll
Mixed green
salad tossed in
2 tbsp olive oil
and 1 tbsp red
wine vinegar
DESSERT 1 piece fruit
220g fat-free
plain yoghurt
1 small bowl
custard with
1 banana, sliced
100g fat-free
ice cream or
frozen yoghurt
2 kiwis Hot chocolate
with 225ml
skimmed milk
1 piece fresh
fruit with 100g
fruit sorbet
120g Alpro Soya
low-fat dairy-
free dessert
Wise upSLIM DOWN
FUEL UPCUSTOMISEYOURDAILYCALORIES
1,600 calories
If you havemore
weight to lose and
want to eat 1,600
calories per day,
you can delete
onemorning or
afternoon snack or
one dessert daily.
2,000 calories
In addition to the
food below, add a
100-calorie snack and
one serving of dairy:
225ml skimmed
milk or 220g
fat-free yoghurt
30g hard cheese
2,200 calories
Follow the additions
for 2,000 calories,
plus one 30g serving
ofwholegrains,
or an additional 60g
of protein (leanmeat,
fish, tofu, nut butter
or eggwhites)
| January/February 2014 | WOMEN S HEALTH | 119
-
BALANCING ACT
Words KARINA GIGLIO
The pH level of your skin can be the cause of everything from adult acne
through to premature ageing. Take our quiz to discover where you fall on the pH scale,
then use our plan to tame problem skin for good
Whether its leaning in atwork, leaning out at yoga,morning mindfulness orflexitime, theres not much
we havent tried in the pursuit of balance.But what if, in the search for a middleground, weve forgotten that our skinreally needs a middle ground, too? Well, itturns out pH balanced is far more than amarketing slogan. Throw off your skins pHequilibrium by using the wrong productsor eating the wrong foods and your dermiswill let you know its peeved with wrinkles,sensitivity or acne, and no amount ofPilates will fix that.
In case you bunked off chemistry on theday they covered pH, it stands for potentialhydrogen and is used to describe the acid-alkaline ratio of a substance, ranging from0 (the most acidic) to 14 (the mostalkaline). The health of your body andskin is directly linked to maintaininga balance between acidity and alkalinity.The skins barrier, known as the acidmantle, is responsible for keeping inplumping lipids and moisture and blockingbacteria, pollution and toxins, explainsdermatologist Dr Patricia Wexler. To
be on top form, the acid mantle shouldhave a slightly acidic pH balance of 5.5.When its too alkaline, skin becomes dry,sensitive, prone to eczema or inflamed,which lowers its ability to ward off matrixmetalloproteinases [MMPs], the enzymesthat destroy collagen, causing wrinkles andsagging. In fact, according to a study in theBritish Journal Of Dermatology that trackedwomens skin over eight years, women withan alkaline stratum corneum (the skinsoutermost layer) developed more fine linesand crows feet, and were more prone tosun damage, than those with acidic skin.
Though its rarer for skin to be overlyacidic, the result is apocalyptic breakouts(even for those of us who rarely get ablemish). When skin deviates too farsouth of that magical 5.5 number, its alsostripped down to the point of being red,inflamed and painful to touch. Ouch.
Thankfully, balancing your skin issignificantly easier than fixing your work/life balance. First, take our quiz over thepage to determine your skins pH level, thenuse our guide to simple and inexpensivetweaks to your beauty routine no chiaseeds or chaturanga necessary.
120 | WOMEN S HEALTH | January/February 2014 | womenshealthmag.co.uk
YOUAREWHATYOUEATThe bodys internal pH should bemildly alkaline. Follow our guide to
get the perfect 50/50 balance
EAT THIS
Leafy vegetables
such as kale
and spinach:
Nothing
neutralises acid
like minerals.
Low-GI fruit:
Nutrient-rich
berries and apples
top the list.
Citrus fruit:
You heard us
lemons and
limes actually
boost your
alkaline levels.
Nuts:
Pecans, almonds
and walnuts are
the best pick.
NOT THAT
Processed grains:
70% of the acid
in our diet is
from wheat. Try
alkalising whole
grains such as wild
rice and quinoa.
Soft drinks:
A can of pop
contains 44-62mg
of acid. Dark ones
are worst.
Cofee:
Cafeine is neutral
but can become
acidic if not
fresh. So ditch
the instant this
instant.
Meat:
Aim to get less
than 15-20% of
your calories from
animal protein.
-
Rebalance your pHREVITALISE
YOUR SKIN
-
TREATMENT
During the night as we sleep, ourskins pH drops, signalling enzymes withinthe acid mantle to repair the days damage.You wont ruin the pH level by not using atreatment product at night, but applyingone can speed up skin renewal.THE SWEET SPOT: Not only does retinolsmooth out wrinkles, minimise pores andhelp fade dark spots, it may also help skinmaintain a healthy pH, says dermatologistDr Jeannette Graf. If your skin is acidic, trySkinCeuticals Retinol 0.3. For skin that isolder or more sensitive, try a gentler form ofretinol, such as Eau Thermale Avne Ysthal+ Emulsion. Slather it on every other night,then add an extra weekly dose each monthuntil eventually youre applying it everyevening. Now thats organised.
EXFOLIATION
Our skin hydration levels plummet witheach birthday candle we blow out, setting ofan enzymatic reaction that results in a pile-upof dead cells on the skins surface that needto be removed. But under or over-exfoliatingwill mess with your skins pH level further.THE SWEET SPOT: If your skin is dry(alkaline), step up your exfoliation gameto two to three times a week. If its redand inflamed (acidic), exfoliate less stickto once every eight to 10 days. The idealregimen for both is daily manual exfoliationand a once-a-week glycolic acid peel. The
122 | WOMEN S HEALTH | January/February 2014 | womenshealthmag.co.uk
1/ HOWDOES YOUR SKINFEEL AFTER CLEANSING?
a) Tight and dry
b) Soft and smooth
c) Still slightly oily ornot thoroughly clean
2/ HOWOFTENDOYOUMOISTURISE YOUR FACE?
a) Once a day
b) At least morningand evening
c) Never
3/ HAS YOUR SKIN BECOMESENSITIVE TO PRODUCTS,EVEN THOSE YOUUSEONAREGULAR BASIS?
a) Every once in a while
b) No, its pretty unreactive
c) Yes, it seems like itreacts to everythingI use lately
4/ HOWOFTENDOES YOURSKIN SUFFER FROMDRY,FLAKY, ROUGH PATCHES?
a) Sometimes
b) Never
c) Usually
5/ DO YOUNOTICE THAT YOURSKIN LOOKS DULLER ANDHASMORE LINES IN THEMORNING?
a) Yes
b) No
c) Very rarely
6/ IS YOUR SKIN SUDDENLYEXCESSIVELYOILY ANDPRONE TO BREAKOUTS?
a) Occasionally
b) No
c) Yes
7/ DOES YOUR SKIN GET REDAND IRRITATED REGULARLY?
a) Only after I haveapplied products
b) No
c) Yes
8/ DOES YOUR SKIN LOOKPLUMP, MOIST ANDDEWY?
a) Rarely
b) Almost all the time
c) Its plump, but moregreasy than dewy
pH7
pH6
pH5
pH4
pH3
pH2
pH1
pH0
pH8
pH9
pH10
pH11
ALKALIN
ENEUTRAL
ACID
IC
pH12
pH13
pH14 TOO HIGHChronic dryness probablymeans your acid mantleis being dismantled.With its protective lipidsremoved, your skin isprey to bacteria, UV raysand harsh ingredients.Take a look at how(and how often) yourecleansing, scrubbingand hydrating (see right).An SPF25 should be anon-negotiable additionto your morning routine.
TOO LOWOiliness, breakouts andsensitivity point to acidoverload. Chances areyoure overdosing onpeeling products totry to mop up excessgrease. While this type ofexfoliation can make for ahealthy complexion, yourskin is sufering from toomuch of a good thing. Useproducts in moderationand dont exfoliate morethan once a week.
JUST RIGHTCongratulations. Your skin(and its pH) lives in a glowy,happy place uninhabitedby premature ageing andwrinkles. Have a gold staron us for your moisturisingand exfoliating eforts. Toadd an extra glow, try anantioxidant-rich greensmoothie (kale, spinach,cucumber, mint) first thingin the morning when yourbody is most receptive toabsorbing those nutrients.
SKIN DEEPHave a big pHat beauty
overhaul to restore
balance and get your
skin Zen again
IF YOUANSWEREDMOSTLY C
IF YOUANSWEREDMOSTLY B
IF YOUANSWEREDMOSTLY A
FIND YOUR SKINS SWEET SPOT
TAKE THEACID TESTAnswer these questions
to find out where you
fall on the pH spectrum
Eau
Thermale
Avne
Ysthal +
Emulsion, 22;
SkinCeuticals
Retinol
0.3, 44PHOTOGRAPHY:FOLIO
-ID
.COM,MARTHA
PAVLID
OU
ATW
EARESTUDIO
33.COM
-
MOISTURISING
Moisturiser replaces what youlose from the elements, but also sealsin moisture. Our skin retains moisturethrough molecules that make up itsnatural moisturising factor, says Graf. Butit needs a layer of fatty acids above that tokeep this moisture in place.THE SWEET SPOT: Use a product withfatty acids such as ceramides, niacyl andliposomes. One that also contains hyaluronicacid will further slow evaporation. Oily skinresponds well to sheer lotions. Try PhilosophyHope In A Jar. Dry types need a rich cream,such as Elizabeth Arden Ceramide PremiereIntense Moisture Cream (68). And if skinis really parched, smooth on a few dropsof argan oil. John Masters Organics 100%Argan Oil works best. Order is restored.
CLEANSING
Many cleansers can be as high as 9on the pH scale, making your skin tooalkaline. Meanwhile, intense detergent-based ones strip the skin of the oil it needs,even if your skin is greasy, and will causeyour sebaceous glands to pump out evenmore oil to compensate. Urgh.THE SWEET SPOT: In the morning, try awipe-away cleanser if youre alkaline andfragrance-free wipes if youre acidic. Try DrAndrew Weil for Origins Mega-MushroomSkin Relief Face Cleanser or Johnsons FaceCare Makeup Be Gone Wipes, (3.05). Atnight, alkaline types fare best with a cleanserlabelled balancing, which indicates a pH of4 to 5.5. Try Elemis Balancing Lime BlossomCleanser. Acidic skins should go for a formulawith salicylic acid to tackle oil. Try Dr BrandtPores No More Cleanser (30). Pore-fect.
| January/February 2014 | WOMEN S HEALTH | 123womenshealthmag.co.uk
Not only doesretinol smoothwrinkles, itcan also helptomaintain ahealthy pH
Rebalance your pHREVITALISE
YOUR SKIN
gentlest exfoliators are scrubs with fineparticles. Try Biotherm Biosource ClarifyingExfoliating Gel. Or use a soft-bristled rotatingbrush like Clarisonic MIA 2 Kit on the lowestsetting to minimise irritation. And makesure the glycolic peel has a neutralisingproduct to return the skin to neutral afterthe exfoliation. Try Malin + Goetz GlycolicAcid Face Pads (38). Ap-peel-ing.
Clarisonic MIA2 Kit, 125;BiothermBiosourceExfoliating
Cleansing Gel,15.50
PhilosophyHope In AJar, 34;
John MastersOrganics
100% ArganOil, 32.50
ElemisBalancing
Lime BlossomCleanser, 21;
Dr AndrewWeil for
Origins Mega-Mushroom
Cleanser, 26
-
Gravity-defyingmovesandhardcorebarrecore findoutwhathappenedwhenWomensHealth readers took theAlways InfinityChallenge
The new Always Infinity pad is set
to revolutionise the pad world on the
protection and comfort front. The Infinicel
technologymeans that the pad absorbs
10 times its weight and the foam core
moulds to your body, similar to memory
foam, so you can hardly feel it meaning
you can get on with your day, no matter
how busy you are. Always Infinity is available
to buy at most Boots stores.
there was time for the readers to havetheir diet analysed by nutritionistKate Arthur. Its all about gettingthe balance right, she explained,emphasising the importanceof not cutting out carbscompletely. Youll hitthe wall if you dont havethem before a workout.The packed schedule of the
day also featured discussionsabout the new Always Infinitypads, with their ground-breakingInfinicel technology.Having previously tried them, one
reader said, It felt as though I wasnt
here do you findfitspiration? Fora few luckyWomensHealth readers (along
with Cosmopolitan, Zest and Companyfans), the answer is tucked away on aLondon side street. In just one day atthe LondonDance Academy, AlwaysInfinity curated the latest hip and healthyworkouts and recipes along with thesecret to finding the perfect bra.The team hit the studio for a day of
gravity-defying asanas, hardcore barrecoreworthy of Darcey Bussell, while chattingto fellow well-thy warriors.In between the energising classes,
W
To find out more about the Infinity range, visit always-info.co.uk
even wearing a pad, which is exactly whatyou want when you arewearing one.
The readers were wowed bythememory foam quality, too.The fact you can scrunch it upand it goes back to its originalshape is amazing.Welldone! one said.And whatever challenges
life throws at you, ourwomenwere sure of one
thing. Its very importantto stay in control and enjoy
the things you love when you have yourperiod. Nothing should stop you doinganything or hinder you in any way.
ENLIGHTENYOURSELF
87%AGREEALWAYS
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WOMEN S HEALTH
PROMOTION
*SURVEYOF717WOMEN,19JULYTO23AUGUST2013
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WILL I EVERBE ABLE
TOAFFORD
IN THIS SECTION...
skillslifeMind tricks thatmatter
Words KATE NORTHRUP
PHOTOGRAPHY:GETTYIM
AGES,KATPISIO
LEKATW
EARESTUDIO
33.COM
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YES: WITHIN A YEAR!YES: GIVE IT SIX MONTHS! YES: WITHIN TWO MONTHS!
S M A R T E R S AV I N G S
MY DREAM
TRIP?
TO HAVE
A BABY?
TO INVEST
IN STOCKS?
HEALTH FAMILY FINANCES
-
Working with:
AD
MIX
2CO
NP
02-0
9-1
3E
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L I F E S K I L L S C U L T U R E C L U B
We asked this dog to gaze into her crystal ball to find out what your bank balance,
relationship and work life will look like in 2014 (PS: she says its all good)Words FIONA FORD
HEAD UP A COMPANY
WHY?:
CHOOSE YOUR WORK HOURS
WHY?:
BE A PROPERTY TYCOON
WHY?:
ARGUE MUCH BETTER
WHY?:
GET DELUXE HEALTHCARE
WHY?:
FUTURE-PROOFYOURLIFE
OH, AND JUST THREE MORE THINGS
NELSON MANDELA ELISE CHRISTIE KATE MOSS
-
L I F E S K I L L S G E E K S P E A K
-
Anew year brings a newstart you can almostfeel the optimism in thebright crispness of the cool
winter air. But while January tendsto divide us into two camps thosewho make resolutions and those whodont there is one thing we can allsurely agree on: the hope that thenext 12 months will be packed with anabundance of pure, unadulterated joy.
So now is the perfect time to reecton just what brings you that senseof joy. Is it a job well done, runningthat extra mile or spending qualitytime with your family? Perhaps thethrill of testing yourself emotionallyand physically gives you the rush youassociate with that emotion. But truejoy the kind that lasts isnt justabout the kick felt in the moment;its about tapping into that sense ofwonderment and elation and ndinghow to channel that feeling every day.
YOUNG AT HEART
The key to sustaining a sense of joy isto consciously seek it. Its too easy tomove through the routine of our dailylives on a kind of autopilot. Instead, tryto notice and take pleasure in thelittle things. Remember how thrillingthis time of year was when you were a
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WomensHealth is published
in theUKbyHearst Rodale
Limited, a joint venture byHearstMagazinesUK, awholly owned
subsidiary of TheHearst Corporation, andRodale International,
a division of Rodale Inc.WomensHealth is a trademark of, and is
usedunder licence from,Rodale Inc. Hearst Rodale Ltd, 72Broadwick
Street, LondonW1F9EP. Companynumber: 00519122. Tel: 0207339
4400. Fax: 02073394444.WomensHealth (ISSN2049-2243).
Copyright2012 . All rights reserved.WomensHealth is printed and
boundbyBGPGroup, Chaucer Business Park, LauntonRoad, Bicester,
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Conditions apply.WomensHealthdoes not consider unsolicited
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Editor
Farrah StorrManagingEditor/
PictureEditor
Emily Murphy
Editorial
Assistant
Amelia Jean Jones
ChiefSub-editor
Frances YoungWebsiteEditor
Alice Palmer
ArtDirector
Adriano Cattini
FeaturesEditor
Amy Grier
If youhave thewillpower of Liberace at a Swarovski salewhen it comes to resolutions, getsomepointers fromour contributors onhow theyllmake 2014 their fittest year yet
Deputy
FashionEditor
Charlie Lambros
Junior
Designer
Ana Ospina
THEPHOTOGRAPHER
Ben KnightIn 2013 an old hamstring injurystoppedme inmy tracks. In 2014Ill listen tomyphysio. A newpairof trainers for Christmasmight
ease the pain. Hint hint.
THEJOURNALIST
Helen FosterIm doing theDisneylandWineandDine half-marathon. You runin the parkwith the characterscheering you on and finish at a
food festival. [Er canwe come?]
THEBLOGGER
EllaWoodwardI want to turn yoga into adaily
routine. Ill keep amat rolled upundermybed todoonline classes fromyogaglo.com.Anyexercise I cando inmyPJs is finewithme.
THEILLUSTRATOR
Ian StevensonI got toodistractedbyTV in2013 todoanythinghealthy. So in 2014 Illeat fewerdoughnutsanddoZumbaonmycommute. [If youre luckyenough to catch this, tweet us]
THEYOGI
Nahid de BelgeonneI read that taking regular holidayslengthens your life, so after a
busy 2013 Imgoing tobookminibreaks throughout the year. Thats
an easyone to stick to.
THE CONTRIBUTORS
ContributorsFreyaCarr, EstherCoombes,AlexiaDellner,ChristobelHastings,Yanina Iskhakova,KaminMohammadi,
FayeOSullivan, JoannaRobinson,DanRookwood,SarahRowland,EmilyRusby
Celebrity Editor
Niki Browes
Contributing
FashionEditor
Karen Foster
CreativeDevelopmentDirectorMorgan Rees
GroupPublishingDirectorAlun Williams
MarketingDirector Claire Matthews
Marketing&EventsExecutive Katinka DuFour
Publisher/SalesDirector Duncan Chater
AdDirector SamOShaughnessy
AdManager Chloe Harper
SalesExecutiveSarah Holttum
GroupCreativeSolutionsDirector
Gemma Frostick
PromotionsArtDirector Chris Anderson
GroupPromotionsManager Elaine Niven
ProjectManager Sam Peliza
ItalianRepresentatives
Luciano Bernardini, Samantha Di Clemente
(00 39 02 76 4581)
SwissRepresentativeDaniella Angleben
RegionalSalesDirector Keely McIntosh
RegionalAdManager Clare Crookes
AdvertisingEnquiries 020 7339 4428
ProductionManagerRoger Bilsland
SeniorPRManager
Robin Invest (020 7439 5130)
CirculationDirector Reid Holland
HRDirector,Hearst Rachel Stock
DigitalStrategyDirector Rebecca Miskin
GroupRevenueDirector Max Raven
HRDirector Rachel Stock
GroupTradingandPartnershipsDirector
GregWitham
DigitalSalesDirector Stephen Edwards
NewBusinessDevelopmentDirector Sharon Douglas
HearstRodaleLimitedJointBoardofDirectors
PresidentandCEO,
HearstMagazinesInternational
Duncan Edwards
CEO,HearstMagazinesUK
Arnaud de Puyfontaine
SeniorVicePresident,RodaleInternational
Robert Novick
ExecutiveVicePresident,
GeneralCounsel,ChiefAdministrativeOfficer
Paul McGinley
RodaleInternationalRodale Inc, 33 East Minor Street, Emmaus,
Pennsylvania 18098, USA
SeniorVicePresident,RodaleInternational
Robert Novick
EditorialDirector,RodaleInternational
John Ville
DeputyEditorialDirector,
WomensHealthandPrevention
Laura Ongaro
DeputyEditorialDirector,
RunnersWorldandBicycling
Veronika Taylor
ContentManager
Karl Rozemeyer
EditorialAssistant
Samantha Quisgard
ProductionAssistant
Shalene Chavez
ExecutiveDirector,BusinessDevelopment
andMarketing
Kevin LaBonge
Director,BusinessDevelopment
andMarketing
Angela Kim
Manager,BusinessDevelopment
andMarketing
Maria Urso
BusinessManager
Jennifer Lally
Coordinator,BusinessDevelopment
andMarketing
Dana Rich
ItsGoodtoBeYou
136 | WOMEN S HEALTH | January/February 2014 | womenshealthmag.co.uk
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Adidas adidas.co.ukAllSaints allsaints.comAmericanApparelamericanapparel.co.ukAsics asics.co.ukAsos asos.com
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Jaeger jaeger.co.ukJ.Crew jcrew.comJohn Lewis johnlewis.comJohnMasters johnmasters.co.ukJohnsonsAtBootsJoMaloneAt SelfridgesJoseph joseph.co.uk
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Kurt Geiger kurtgeiger.com
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LLBean llbean.comLorna Jane activeinstyle.co.uk
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Malin +GoetzAt Space.NKMangomango.comMarcbyMarc Jacobs0207408 7050Marks & Spencermarksandspencer.comMassimoDuttimassimodutti.comMillyAtNet-A-Porter
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Net-A-Porter net-a-porter.comNext next.co.ukNike nike.comNinaRicci FragranceAtHarrods
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Oakley uk.oakley.comOfficeoffice.co.ukOriginsorigins.co.uk
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Pandorapandora.netPhilosophyphilosophyskincare.co.ukPrada Fragranceprada.comPretty Ballerinasprettyballerinas.com
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Reiss reiss.comRen renskincare.comRobertoCavalli FragrancesAtBootsRoja rojaparfums.comRussell & Bromleyrussellandbromley.co.uk
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Skinceuticals skinceuticals.co.ukSpace.NK uk.spacenk.comSpeedo speedo.co.ukSports Direct sportsdirect.com
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| January/February 2014 | WOMEN S HEALTH | 137womenshealthmag.co.uk
PHOTOGRAPHY:BEN
KNIG
HT
-
Celebrity trainerNicoleWinhoffer is thewomanbehindMadonnasage-defyingbody. Butwhats her own foodandworkout regime like?
Mylifeon aplate
THE EXPERT VERDICT
J A N U A R Y / F E B R U A R Y 2 0 1 4
WHs nutritionist Dr Christy Fergusson
gives her opinion: Although Nicole
is mindful of what she eats, she does
often skip lunch and dinner and opt
for protein bars and snacks instead.
Switching her cereal to an alkalising,
low-glycaemic green juice and eating
lunch would make her less likely to
reach for a snack. Meanwhile,
replacing cofee with yerba mate
tea would give her a boost without
being overstimulating. Nicole should
also consider swapping peanut
butter for almond butter if she craves
something sweet, as its lower in
saturated fat. And while cooking
without oil or butter cuts fat, she could
use coconut oil, which is thermogenic,
making it great for weight loss. She
should try organic protein bars that
are made from organic ingredients.
They are raw, nutrient-dense and are
a good protein source great for
someone as busy as Nicole.
I take a lot of
supplements.
Apple pectin
is good for
burning fat.
My GP also
advised me to
take omega-3
and iron due to
all the exercise
I do 12 to 14
hours a week.
I travelled a lot
this week,
including a
30-hour flight.
I grabbed food
en route and on
the plane, but
I prefer to eat
proper meals as
when I snack,
I just want to eat
all day long.
I eat some carbs
and protein at
least an hour
and a half before
training and
then afterwards.
Protein helps to
rebuild muscle.
Im usually quite
strict with my
diet fromMonday
to Friday.
I do two sessions
a week with my
personal trainer.
A mid-afternoon
snack gives me
the boost I need.
I start of with
30 minutes on
the treadmill
and bike, then
I work on core
exercises.
I change my diet
every six months
using research
I do online. I test
things on myself
and record the
changes in my
body and energy
levels. I had a
nutritionist when
I was a dancer so
Ive learned a lot.
I did an hour
of toning and
45 minutes of
cardio today.
I focus on one
area of my body
per week with
15 full-body
exercises using
body weights,
bands or
dumbbells.
Breakfast is
glucose-based,
low in fat and
high in fibre and
protein. I have
an active day so
I need the carbs
in the morning
to give me
energy, which
I burn of
through the day.
8amAll-Bran with
soy milk, an
espresso and
water.
12pmSmoked salmon
with green salad,
olives, avocado,
cucumbers and
tomatoes.
7pmPumpkin soup.
7:30pmGrilled chicken
with steamed
vegetables.
7:45amAll-Bran and
a cofee, both
with soy milk.
11amPeanut butter
protein bar.
3pmBrown rice cake.
7pmTurkey sandwich
on wholewheat
bread with
mustard.
9pmOrganic roasted
almonds.
8amSpelt flakes and
a cofee, both
with almondmilk.
11amPeanut butter
protein bar.
3pmGreek yoghurt.
5pmTuna Nioise
salad with
tomatoes,
pured carrots,
parsnips,
steamed spinach,
half an avocado.
8amAll-Bran and a
cofee, both with
almond milk.
12pmPeanut butter
protein bar.
2pmGreek yoghurt.
5pmSteamed
chicken,
mushrooms
and butternut
squash with
avocado and
beetroot.
9amSpelt flakes with
almond milk.
2pmBrown rice
cakes.
5pmSkinless
roast chicken
with steamed
vegetables and
tomatoes.
6:30pmA handful
of unsalted
peanuts with
green tea.
7:30amAll-Bran cereal
without milk and
a black cofee.
11am2 litres water.
12:30pm2 tbsp all-natural
peanut butter.
2pmGrilled chicken
breast with
brown rice and
vegetables,
drizzled with oil.
6pmPumpkin soup.
9amAll-Bran cereal
and a cofee.
10amRoasted nuts.
1:15pmGrilled chicken
with spinach
salad, avocado,
steamed
broccoli,
lemon dressing.
3pmGreek yoghurt
6pmGrilled fish
with chicory.
MON TUE WED THU FRI SAT SUN
ASTOLD
TO:AMELIA
JEAN
JONES.PHOTOGRAPHY:ADAM
RIN
DY/HCF.PROTEIN
ORGANIC
FOOD
BARS,23.99,EVOLUTIO
NORGANIC
S.CO.U
K
138 | WOMEN S HEALTH | January/February 2014 | womenshealthmag.co.uk