5 Lighter-Than-Usual Cocktails Starring Summer Fruit

Health experts unanimously agree that light or zero alcohol consumption is better than heavy or even moderate drinking, and we can’t argue with that. But for those of us content to live life by the “in moderation” mantra, the best we can do is steer clear of the true nutritional disasters: thick, creamy daiquiris and sickeningly sweet juice cocktails that pack half a day’s calories or more. On the other hand, light, effervescent drinks sweetened with whole fruit or homemade fruit juices will give you a buzz and a few additional nutrients. If you’re looking to get a little bit tipsy without going overboard, this is the way to drink — and we have a few cocktail recipes that will help keep happy-hour excess in check.
Pink Derby
This glamorous pink cocktail is best suited for the pageantry of the Kentucky Derby, but it will fit in with grace and ease at any other summer soiree. To make it healthier, the chefs in Food Network Kitchen used honey in place of white processed sugar, and the gorgeous pink hue comes from a blend of watermelon, kiwi and lime juices.
White Sangria
Ellie Krieger’s refreshing sangria is a citrusy mix of white wine, orange liqueur and brandy plus orange juice and sliced fruit. A splash of club soda provides a touch of fizz.
Watermelon-Strawberry Sangria
Bobby Flay combines two of summer’s defining fruits, watermelon and strawberries, to create the ideal refresher for a light brunch or summer cocktail hour. Cold rosé and orange liqueur form the sangria’s crisp-sweet base, perfect on a balmy day.
Red Wine Spritzers
Rachael Ray adds bubbly seltzer water to dry Italian red wine and flavors her spritzer with seasonal berries for a low-calorie and effervescent summer drink.
Frozen Mango Margarita
Skip the neon, bottled margarita mix and whip up a fruity base for this classic tequila cocktail instead. Ellie achieves sunny yellow color by blending orange liqueur, tequila and lime with frozen mango pieces.

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Back-to-School Lunch! Mango Chicken Salad Wraps

“That’s good!!!” my 13-year-old son proclaimed as he chomped down on a big bite of this Mango Chicken Salad Wrap. Bonus: I also got two thumbs up from my 14-year-old daughter. If you have teenagers — or children of any age, for that matter — you know what a good feeling it is when your kids actually eat what you make them for lunch!

With the back-to-school season upon us, now is the perfect time to whip up this super-nutritious and delicious Mango Chicken Salad Wrap. Made with just a handful of ingredients, including chopped chicken breast, sweet mango, and sliced almonds for extra fiber and crunch, plus a hint of mayo lightened up with Greek yogurt, this Chicken Salad Wrap is a protein-packed school lunch your kids will love!

This recipe is also super-versatile. Your kids don’t like almonds? Try cashew nuts. Or, skip the nuts altogether. And, while the mango is absolutely delicious in this wrap, you can make this with apples, grapes or your child’s favorite fruit.

The chicken salad recipe makes five 1-cup servings, so it’s easy to make ahead of time and store leftovers in the fridge. When you’re ready to pack lunch the next morning, the only things left to do are wrap the chicken salad up in a whole-wheat or gluten-free tortilla and pack it up in a brown bag or a lunchbox. Lunch is served!

Mango Chicken Salad Wraps
Makes 5

12 ounces (about 3 cups or 2 breasts) cooked, chopped chicken breast meat
2 cups chopped mango, about 1/4-inch cubes
1/3 cup finely chopped sweet onion
1/2 cup sliced almonds
1/2 cup plain Greek yogurt
1/4 cup mayonnaise
Salt and pepper to taste
Five 8-inch tortillas (whole-wheat or gluten-free)

Combine the chicken breast, mango, onion, almonds, yogurt and mayonnaise in a mixing bowl. Stir well to combine ingredients. Season to taste with salt and ground black pepper. Store chicken salad in refrigerator in a sealed container for up to 3 days, or until ready to serve.

To serve, place about 1 cup of chicken salad on a tortilla. Fold sides in to wrap up. If packing for lunch, place the tortilla on a piece of parchment paper before wrapping up, then slice in half.

Notes: You can buy precooked chicken breasts, use rotisserie chicken or make your own poached chicken breasts ahead of time.

Per serving: Calories 500; Fat 21 g (Saturated 3 g); Cholesterol 84 mg; Sodium 382 mg; Carbohydrate 39 g; Fiber 6 g; Sugars 15 g; Protein 41 g

EA Stewart, MBA, RD is a registered dietitian nutritionist specializing in wellness and GI nutrition. In addition, EA is the creator of The Spicy RD, which features delicious gluten-free recipes made from healthy, seasonal ingredients.

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4 Things You Should Never Do When Detoxing

At this point in the season you might feel like you’re drowning in fruits and veggies. Don’t let all that summer produce go to waste. Here are some delicious and healthy ways to hold on to the goodness a bit longer.

Baked Goods

Bake an abundance of produce into muffins, cakes, pies cobblers, crisps and even cookies. User-friendly options include seasonal berries, chopped stone fruit and shredded summer squash and carrots. Herbs, onions, spinach kale and other savory items can be incorporated into breads, biscuits and pizza crusts as well.

Recipe to Try: Blueberry Whole-Wheat Muffins

Salads and Slaws

Get some extra mileage out of cabbage, kale, beet greens, kohlrabi and broccoli (stems and all). Shred or spiralize them, then give them a quick toss in a flavorful dressing. You can pack a whole bunch of nutrition into a side salad like this.

Recipe to Try: Cabbage-Kohlrabi Slaw

Pickles

Give chopped veggies a soak in a tangy brine to increase the shelf life and punch up the flavor. There are lots of pickling prospects beyond cucumbers — try carrots, chile peppers, green beans and cherry tomatoes.

Recipe to Try: Easy Pickled Jalapenos

Jams

Berries and stone fruit make obviously delicious choices, but also consider turning peppers and tomatoes into jammy goodness.

Recipe to Try: Tomato Jam

Frozen Treats

Blend or juice melons, apples and other fruit into fresh juices. Freeze the juice and then mash, or give it a frosty spin in an ice cream maker for the healthiest slushie you’ve ever tasted.

Recipe to Try: Watermelon Slushies

Purees

Blend roasted and poached fruits and veggies into smooth purees; refrigerate or freeze them to use in baked goods, soups, smoothies and cocktails.

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4 Things You Should Never Do When Detoxing

If you’re considering a detox plan to give your body a reboot, reading these four common misconceptions may make you rethink the hype.

Mistake #1: Following a Juice-Only Detox Plan
Your body requires more than just nutrients from juice during the detoxification process. According to Danielle Omar, M.S., RDN, integrative dietitian at Food Confidence, “juice alone can deprive the body of protein, healthy fats and adequate calories to function optimally. Protein is necessary to help carry toxins through the body for elimination, and fats are needed to absorb fat-soluble vitamins.” Another reason that it’s important to take in fats and proteins during the detox process is that they take longer to digest and will help stabilize your blood sugar, keeping you satisfied between meals.

Mistake #2: Believing the Hype
According to Samantha Heller, M.S., R.D., author of The Only Cleanse and host of Samantha Heller’s Health & Nutrition Show on SiriusXM Doctor Radio, says, “Teas, enemas, magnetic foot pads, fasting or juicing protocols, potions or tonics that claim they can ‘detox’ or ‘cleanse’ your body are a bunch of hooey. What they do is cleanse your wallet!”

Mistake #3: Focusing Too Much on What Not to Eat
Most detox plans eliminate many foods from your diet. Omar stresses that you should stop placing too much focus on what you’re not eating and not enough on what you are. “Detoxing isn’t just about eliminating the bad stuff. What you add to your diet is equally, if not more, important,” she says. She recommends taking in several servings of leafy greens, cruciferous vegetables (like broccoli and kale), berries, raw nuts and seeds, and fresh herbs and spices each day.

Mistake #4: Believing That Your Body Needs “Help” Detoxing
According to Heller, “There is no such thing as detoxing. Your body is cleansing and detoxing itself 24/7. Our cleansing organs like the liver, kidneys, lungs and gastrointestinal tract are smacking down pathogens, detoxifying toxins and expelling pollutants every second of every day.” So how can you help your body? Heller stresses the importance of following a healthy, more plant-based diet, exercising regularly and getting enough sleep.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Healthy on a budget!

No really, it is possible! And we’re here to prove it, says Ellie Moss

Fancy gyms and high-end fitness wear are awesome. Who doesn’t love to browse the fancy pants on the Lucas Hugh website or get their sweat on at Barry’s Bootcamp? 

But splashing the cash is in no way essential for healthy living or a hot bod. Don’t get us wrong we all love saving up for that must-have gym bag or splashing out on a pre-hol delivery diet, but your every day healthy regime needn’t come with a high price tag.

Don’t believe us? This issue we’ve made it our mission to get you the best results, with the minimum spend. And it’s not as hard as you might think! But first you have to get in the right mindset! Get started with our top tips:

1 Be inventive Sometimes being healthy on a budget means you have to think outside the box. For example, eating lots of veggies is key to a healthy diet – but if you pick frozen over fresh (which are equally as nutritious) you’ll save a packet. And if the cost of a gym is crippling you, take your workouts outside instead. You’ll have to use your imagination a bit, but a park can provide a great workout – you can use steps and benches for jump squats, Bulgarian split squats or tricep dips; do mini sprints up any inclines; use playground equipment to do pull-ups; and let’s face it, you can do burpees anywhere!

2 Be preparedOne of the essential aspects of getting in shape on a budget is – as the Scouts would no-doubt agree – being prepared. We’re talking making healthy lunches at home rather than buying them; making and carrying your own healthy snacks; always bringing your own water bottle and having a fun fitness schedule so you don’t lose interest and head back to the gym.

3 Do your researchHalf the battle, when trying to keep costs down, is being well informed. So in this special we’re aiming to do just that, giving you all the tips and tricks you need to smash those goals with minimal outlay. But it’s worth doing your own research too. Check out cheap fitness options in your local area like free run clubs; hunt down bargain bulk-buy shops; suss out which friends you can persuade to do park workouts, home workouts and runs with you; and check out healthy food bloggers for some free foodie inspo.

4 If, thenHaving a plan for any unexpected scenarios is also key. For example if rain means my park workout is off then I’ll do an online workout at home instead; or if my friend fancies a meal out after our workout then I’ll invite them round for a healthy meal at mine instead of spending money on an unhealthy night out – that’s a double win! It’s a strategy top psychologist Walter Mischel recommends in his book The Marshmallow Test and it’s a great option for helping you stick to your healthy exercise and nutrition regimes when circumstances change unexpectedly.

5 Go onlineOne of the best things about the internet is that it gives you so much access to free information and inspiration. Who needs to splash out on a new cookbook when the internet is awash with healthy food bloggers sharing their amazing recipes? We lovenaturallysassy.co.uk! And, if paying for a PT is way out of your budget right now, why not sign up to one of the awesome free fitness providers online? Fitnessblender.com and Carly’s Rowena’s YouTube channel have some great options – and they’re completely free! And if you’re looking for food/fitness or just general healthy living inspo, instagram and twitter are packed with fit bods looking to share their top tips – we love Helle Hammonds on Instagram and @LottieLMurphy, @TaraStiles and @CatMeffan on Twitter. 

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Pedal power

There are so many reasons to get back into cycling – or try it for the first time – get started with our top tips

Jumping on a shiny new steed and pedalling off into the sunset is a glorious feeling – you just can’t beat it! But if you haven’t saddled up for a few years, you may be wondering where to start or why to bother. Don’t worry! We caught up with Gareth Turner from Cyclebeat (cyclebeat.co.uk) to chat about the benefits of life on two wheels and how you can get back in the race. 

Slim cycle

Jumping on your bike is a fantastic way to blitz calories and trim down. ‘Cycling is a great way to lose weight and a brilliant way to burn calories – you can burn around 500 calories an hour cycling and sometimes much more,’ says Gareth. ‘Cycling can also have the added benefit of increasing your metabolism – even after the ride is over.

And it’s a great option for working out on your commute. Think about it – you can get your workouts in on the way to and from work and cancel that gym membership altogether if you want! ‘And, because it is a non-weight bearing exercise, it’s a lot easier on the joints than something like running, so you can do it more often,’ says Gareth. Sounds good to us!

It’s also a great toner, working your lower body hard, which – thanks to this focus on the bigger muscles in your body (bum and legs!) also burns fat. ‘Cycling helps to tone your muscles and works your calves, thighs and bottom, while also giving your shoulders and arms a workout, too,’ says Gareth.

Healthy heart

Cycling is not only bags of fun, and a great way to stay in shape, it’s good for your heart, too. ‘Cycling improves cardiovascular fitness,’ explains Gareth. ‘And the British Heart Foundation says that cycling regularly can help to reduce the risk of coronary heart disease, stroke and type 2 diabetes by up to 50 per cent.’ 

Mind matters

And getting on your bike could have benefits for the mind, too. ‘It’s not just the body that sees the benefits, as cycling is believed to reduce stress, anxiety and provide a sense of wellbeing,’ says Gareth. A cycle home after a long day is a great way to shake off your worries.

Wheely wheely fun

Whizzing around on a bike gives you a great sense of freedom and there are so many types of cycling, and types of bikes, you can try. ‘Cycling can be very varied and fun – try mountain bike trails, exhilarating downhills, BMX and road biking with amazing views,’ says Gareth. Plus it’s one of the few workouts in which you can have a good gas with your mates, too! Have you every tried catching up over a quick swim or disco rave class?! ‘Cycling can be very social by riding in a group and also with the family – everyone can get involved,’ adds Gareth. 

Back to it!

Check out Gareth’s top tips for beginners or those getting back into cycling:

The first thing that you will need is a bike; it’s best to visit a good bike shop where they can give advice and find you a bike that fits properly.

Start by riding comfortably for up to 45 minutes three times a week, then look to slowly build on the number of sessions, duration and speed of sessions gradually.

There are cycling proficiency courses that can build skills and get you ready for the road if you’re nervous.

Practise riding in a traffic-free area, such as a local park, to build confidence.

Why not get used to pedalling, standing and clipping in and out of pedals at a studio such as Cyclebeat (cyclebeat.co.uk) before heading out.

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How to be a triple threat

So, you’ve done a marathon, ticked off the Tough Mudder and aced the fun run? Hello, triathlon! If you’re a high fitness achiever, training for three disciplines is just the challenge you’re craving. 

A triathlon is also a great option if you’d like to try an endurance sport, but the monotony of long runs or cycle rides doesn’t tickle your fancy. Racing from a swim to a cycle to a run is a great way to break up longer distances, keeping your mind ticking over, your body guessing and your adrenaline firing. And it’s not just for the pros, either. The shorter distances (sprint and super sprint) are popular with veterans and beginners alike. 

Intrigued? We’ve got the info and story from one of our very own, for all you need to know for your first triathlon challenge. Let’s get started! 

'How i survived my first triathlon’

WF staff writer and sub-editor Ellie Moss bravely entered the SuperSprint distance at the Human Race Events’ (humanrace.co.uk) HSBC Triathlon at Dorney Lake. Here’s how she fared…

‘I was super nervous about doing a triathlon because, although I tried my best, when it came to the big day
I didn’t have much training under my belt. I arrived in the pelting rain, but there was such a great atmosphere the weather didn’t seem to matter. 

‘The swim started in the water and, as we tip-toed in, the cold lake filled our wetsuits. But there wasn’t much time to groan about the cold as we were off and powering through the 400m open-water swim. By the time
I finished my arms were exhausted, but I ran through to the bike race, peeling off my Aqua Spher (aquasphereswim.com/uk) wetsuit as I went. The cycle was a welcome relief after the tough going in the water. I got up some good speed and quickly arrived at the next transition. Only later did I realise that I’d missed out the second lap of the cycle, meaning I was disqualified! 

‘After I racked my bike and helmet, I headed off for the run, jelly legs in tow. The 2.5K sprint was easy going, but while I jogged I realised that I’d messed up the cycle lap, so my head was spinning. I managed to push myself through the run and made it to the finish in one piece.

‘I had a great day  – even though my times didn’t count – and I’m definitely signing up again next year!’

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Dead strong

Want to bolster your muscles and get better at everything you do in the gym? Perfect one of the three big lifts: the deadlift

Never tried a deadlift before? You're missing out. 'You need to be doing this move,' says Richard Tidmarsh, lead trainer at London's Reach Fitness. Here at WF, we've long been huge advocates of lifting weights, but it's nice to see such a huge phenomenon take off thanks to its benefits for strength, fat loss and wellbeing.

But let's get one thing straight: you can only reap these amazing benefits if you're doing it properly. 'Awful form, wasting time on isolate movements and using weights that are too light or too heavy are all common mistakes,' says Richard.

So let's take a step back and look at the humble deadlift. 'It works pretty much every major muscle group in your body hitting your back, glutes, legs and core. So, if you get it right, it'll improve your posture and strength – and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.'

Deadlift

Technique

-Set up behind the bar with it touching your shins. Hinge at the hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and spine long and straight, prepare to lift with your chin in a neutral position.

-Now with a deep breath in that you will hold tight during this phase, simultaneously push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together throughout with your core and back engaged.

-Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged. You then return the bar in reverse order to the floor, maintaining the positive spine position to execute the lift.

Safety tip

Start with a weight you are comfortable with to get your form perfect. If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift.

Meet our expert

Richard Tidmarsh is the owner and lead trainer of Reach Fitness London and trains international athletes such as UFC fighter Jimi Manuwa, as well as celebs such as Jessie Ware and Millie Mackintosh.

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Eight reasons to run!

From blitzing fat to boosting defences, it ticks all the boxes

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine. 

Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you. 

1 Feel refreshed

A change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day. 

2 Better your body

There’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 

3 Boost levels of vitamin d

What’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 

4 Burn more calories

Running is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!

5 Challenge yourself 

Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 

6 Improve joint health 

The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. 

‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.

7 De-stress the natural way

Need to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focus
as you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 

8 Slash your risk of disease

Running not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win! 

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Healthy habits made easy

Sick of making promises you can’t keep? We’ve asked the experts how to reboot your life the healthy way, for keeps

What woman can’t recite a list of healthy habits she wants to keep? Lifting weights, running more, drinking eight glasses of water a day, wearing SPF to protect skin, booking regular smears, and not forgetting planning in regular meditation to beat stress.

The habits themselves might change, but one thing tends to remain the same: sticking to them all is almost impossible.

Yep, come February, our New Year’s resolutions have usually fallen by the wayside. Bad habits, on the other hand, are a cinch to keep! Whether it’s forgetting about breakfast, grabbing that 3pm sugar fix to beat the afternoon slump or enjoying a de-stressing cigarette after a meeting, we’re all guilty of indulging in bad habits. Luckily, our experts are here to help you break the cycle and build good habits for life. 

Find the fun

It’s hard to adopt a good habit if you see the change as a chore. ‘Choosing a workout you enjoy is the ideal way to change a “why bother” attitude as it doesn’t feel like hard work and is fun enough to take your mind of it,’ says Felicity Cole, personal trainer at Fitness First.

Visualise your goals

Bad habits are easy to keep because they are easy to do. After all, it’s much easier to lounge on the couch, than hit the gym, or to speed dial a takeaway than make a healthy meal. But explains Dr Sohere Roked, a nutritionist and naturopath (holistic-doctor.co.uk), you can begin to break bad habits by visualising the long-term effects. ‘Visualise how you want to feel and look,’ says Dr Roked. ‘Really feel it. Then think about how you will feel in one year if you are in the same position, and in five years and 10 years. This will help you to focus on why you are making the changes.’

Cook ahead

We all have those days when we just can’t be bothered to cook a healthy meal, and find ourselves reaching for the takeaway menu. But, says Holland & Barrett nutritionist Alex Thompson, preparing for those days in advance can stop you falling into the junk food trap. ‘Cooking large batches of meals such as soups, stews, tomato sauces and low-fat curries or chilli con carne and then freezing them is a great way to always have healthy evening meals ready to use,’ Alex says. ‘Preparing larger batches isn’t a lot more effort in terms of preparation and the cooking time will be very similar. This is the ideal way to avoid the temptation to eat commercially available sugar and fat-laden ready meals or takeaways when you’re tired.’

Zap cravings

We all know those 3pm sugar cravings are caused by a dip in blood sugar, but while you might not be able to resist the mid-afternoon vending machine run, you can help combat cravings by upping your protein intake. ‘This will slow the release of sugars to your system and combat cravings,’ says nutritionist Claire Harper from Ovivo Wellness. ‘If you must eat chocolate, make it choc Brazil nuts, or if you must eat a croissant, make it an almond version, as the protein in the nuts will keep you full for longer.’

‘In a perfect world, we wouldn’t need alarm clocks and we would spring out of bed at 6am for a pre-work gym session without any trouble’

Tune in

A recent study from Stanford University found that our unconscious mind is in the driving seat a whopping 95 per cent of the time, meaning that a lot of the time when we indulge in bad habits, we’re functioning on autopilot. But that’s no excuse! By improving our awareness we can cull negative behaviour, says Yvonne McMeel, resident nutritionist at Urban Retreat, Harrods. ‘The power to change occurs once you recognise what you are doing,’ says Yvonne. ‘Usually it’s a feeling that triggers a negative behaviour: you’re feeling stressed at work, you’re feeling a bit down, you’re bored, or you’re feeling sad. Food, alcohol, cigarettes or whatever you can then use as a replacement to fill that void, helps to ease the pain or it can distract from the problem. EFT (emotional freedom technique) is a relatively new tool that alleviates the emotional cause of the problem by using the body’s energy flow. When we have bad experiences or traumas, the energy flow is disrupted in the system. EFT is a technique that uses the body’s own meridian points and these points can be stimulated by tapping gently with your fingers, so you are tapping into your body’s own energy and healing power.
It’s a simple and painless technique which can be learned by anyone and used
to live a more healthy empowered life.’

Break the cycle

All the good intentions in the world
can fall by the wayside when stress enters the picture, and you’re reaching for that chocolate bar faster than you can say ‘Arrgh’. A recent study presented at the Institute of Food Technologists Annual Meeting found that stressed people reach for foods out of habit – regardless of how healthy or unhealthy they are. But replacing the stress-eating habit with long, deep breaths will be much better for your sanity – and your waistline. ‘Our bodies are programmed to shut down digestion when we’re stressed, so anything you eat will sit in the stomach and intestine far too long and could cause problems,’ explains Claire. ‘It sounds simple, but getting away from the source of your stress (the phone, computer, room full of people) and taking a few deep breaths, will switch your nervous system into an optimal mode for digestion. Now you can eat!’

Don’t dread change

Part of the reason we get so sucked into bad habits is because we often view them as treats, whereas good habits are viewed as laborious and punishing. But if you switch up this mind-set to see the reward in good habits, you’ll be more inclined to keep them. ‘In a perfect world, we wouldn’t need alarm clocks and we would spring out of bed at 6am for a pre-work gym session without any trouble,’ says Felicity. ‘However, in the winter months, this can be particularly troublesome. Try going to bed early and finding ways to get inspired. Get excited about a tasty and healthy new breakfast idea you can enjoy post-workout, listen to new songs from your favourite artist or try doing a different running route or class.’ Anything to get you excited to get up and get out there will stop
that snooze button habit in its tracks.

3 of the best self-help tools

App: Habitual

Cross out a day on the calendar and get cheered on every day, break down your bad habits and use this information to help you make plans to help yourself be even more successful.

Free, iTunes

App:  EFT Clinic

Get introduced to finger tapping with this easy-to-follow app, endorsed by Deepak Chopra, which guides you through the basics of EFT, with downloadable videos.  

Free, iTunes

Book: Making Good Habits, Breaking Bad Habits by Joyce Meyer

This book tackles every bad habit you can imagine, examining destructive behaviour patterns and how to break them.

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Better than botox

Looking for a natural way to slow down the signs of ageing? Feed your skin with youth-boosting foods and nutrients

How much time, effort and money do you spend on creams and treatments in an attempt to keep signs of ageing at bay? If ‘too much’ is the answer, it’s time to rethink your habits, as, while lotions and potions may have some benefit, the real secret to youthful skin lies on your dinner plate. 

The problem

Your skin is the largest organ in the body and is constantly renewing itself. It’s made up of two layers: the dermis and the epidermis. The epidermis is the visible, outer layer of the skin, while the dermis lies underneath and is responsible for your skin’s plumpness – this is where the signs of ageing are most commonly seen. It is made mainly of the proteins collagen and elastin, which give the skin firmness and elasticity. As we age, levels of collagen decline, fat cells (which help skin look plump) shrink and renewal of skin cells slows down. Environmental pollutants, stress, excess sugar, lack of sleep and damage from UV rays also affect skin health.

For younger-looking skin, simply eating healthily is not enough; you need to centre your diet on key nutrients that help protect the skin from damage, hydrate your complexion, and keep your skin cells functioning properly. Here’s what to include on your plate.

Antioxidant-rich fruit and veg 

Beauty booster: Our skin is constantly exposed to UV radiation and pollution, creating free radicals that wreak havoc on skin structure. Oxidative damage breaks down collagen, alters cell renewal, damages DNA and results in inflammation. Tackle it with antioxidants, particularly vitamins A, C and E, and carotenoids.

What to eat: Pile your plate with colourful veg and eat two portions of fruit daily. Include selenium-rich Brazil nuts in your diet, too, plus nuts and seeds which contain vitamin E. Selenium is a superstar in the anti-ageing world, as it’s important for the production of the antioxidant glutathione. Glutathione slows the skin’s ageing process by rapidly repairing cell damage. For an extra-protective boost, eat foods containing polyphenols, such as anthocyanin-rich berries, catechins from green tea and bioflavonoids from citrus fruits. Carotenoids and lycopene found in orange and red fruits and veg are great UV protectors so include these daily, too. Also, limit sun exposure and, if you smoke, consider quitting. 

Lean protein

Beauty booster: Collagen is a crucial protein that keeps the skin supple, firm and elastic. As collagen and other proteins break down, the skin essentially folds into itself, creating wrinkles and lines. Vitamin C and plant antioxidants are needed for the production of collagen fibres and help to preserve collagen, elastin and hyaluronic acid – all key components of healthy skin. 

What to eat: Include high-quality sources of protein in your diet every day, at every meal. It is the amino acids in these protein foods that are used by the body to make collagen. Easiest to digest and use are eggs, whey protein powder, fish and poultry. Eggs have another beauty bonus, as they’re rich in biotin. Biotin is an important nutrient for healthy, glowing skin and a deficiency can lead to dermatitis (inflammation of the skin). Add in zinc-rich foods, too, as zinc helps in collagen formation and new skin cell production. Sources include pumpkin seeds, crab, lean meats and yoghurt.

Oily fish

Beauty booster: Fatty acids are an important component of the cell membrane providing structure and improving function. Getting a balance of the right fats is crucial for young-looking skin. Too much saturated fat or omega-6 fat – found in red meat, dairy, vegetable oils and margarines – can be inflammatory, but avoiding fat altogether can lead to dry and dull skin.

What to eat: Focus on Mediterranean foods, with plenty of olive oil, avocado, nuts, seeds and oily fish. These provide omega-3 fats and monounsaturated, which lower inflammation and nourish the skin – try to get at least two 115g (4 oz) servings of omega-3 rich seafood a week. Include coconut oil, too, which is rich in lauric and caprylic acid, known for its antioxidant and anti-microbial properties.

Detoxifying greens

Beauty booster: The skin is one of the ways the body eliminates waste. If you’re overloaded with toxins, this will soon show up in your skin. To prevent this, increase your intake of leafy greens like kale, cabbage and watercress, which support detoxification. Supercharge your diet with supergreens like chlorella, spirulina, wheatgrass and barley grass. These are potent detoxifying foods and also incredibly nutrient rich. 

What to eat: Eat a dark green leafy salad daily or blend leafy greens to make soup. Try green juicing, snack on kale crisps, grab a wheatgrass shot or whizz up a smoothie. 

More h20

Beauty booster: Don’t forget the importance of water for maintaining youthful-looking skin. When skin is dehydrated it looks old and dull. Houses and offices can be very dehydrating due to central heating and air conditioning. This, coupled with a diet high in sodium, can reduce circulation to the skin, which in turn affects cell renewal and repair. 

What to drink: Aim to drink about six to eight glasses of water per day – or more if you exercise. Coconut water and green tea are also great. Coconut water is rich in electrolytes and effective at hydrating the body quickly. Green tea is fantastic for skin renewal as it contains catechins, which help prevent collagen from breaking down and help reactivate dying skin cells. Fermented drinks like kefir are also great for digestive health, optimising your absorption of nutrients and lowering inflammation by providing a good dose of beneficial bacteria. Finally, avoid excess tea, coffee and alcohol, which can block absorption of key nutrients.

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