For curry go Thai
Instead of going for the traditional tikka masala – heavy on the ghee, and a touch too creamy – pack in veg with a classic Thai green curry. “Marinate a chicken breast in green curry paste – or, if you’re going for yellow, some cod or salmon –then grill it or pan-fry it with a little coconut oil,” says Preechaya Phetprasert, head chef at The Coconut Kitchen. “Add sliced courgettes and baby sweetcorn, as well as some broccoli florets and mange tout to the pan if you want some extra vegetables. Serve it up with brown rice, sesame seeds on top and a wedge of lime.”
For burgers switch to poultry
Fresh chicken mince isn’t always easy to source, but it’s easy to toss a breast or two in a food processor – then just form them into patties and fry on each side for three to five minutes. “Can’t resist adding mayonnaise?” says Jordan Moore, recipe developer at Gousto. “Replicate the creaminess by mashing ripe avocado – it’s high in healthy fats, and perfect served over a chicken burger coated in Cajun spices. Oven-baked sweet potato ‘fries’ are also a better alternative to chips – get...
Make a delicious breakfast, lunch and dinner with these low-calorie recipes
There are a million different diet plans out there and they all have proponents that argue they are the one true path to weight loss, but the fact remains that if you want to lose weight, you need to consume fewer calories than you burn off through your daily activity. Naturally it’s important to consider what food makes up your calorie intake because of the varying nutritional values of, say, a carrot and a gummy bear, but your overall calorie tally is still something you should consider.
The recommended daily calorie intakes for UK adults are 2,500 for men and 2,000 for women, which is more than enough to enjoy three square meals and a couple of snacks every day, especially if you use Public Health England’s 400-600-600 rule for your main meals. As you will probably have worked out by now, the numbers refer to the rough number of calories you should eat for breakfast, lunch and dinner, which will leave men 900 and women 400 spare for snacks and drinks (never underestimate how many calories drinks can contain).
You can of course go...
If you’re a runner but have yet to leap aboard the foam-rolling bandwagon, you are really missing out. Self-myofascial release, as foam-rolling is also known by people who aren’t troubled by difficult pronunciations, is like treating your body to a sports massage: it relieves the tightness in muscles and boosts blood flow so you recover quicker and more effectively from your runs.
Well, we say “treating”, but that’s probably not the right word. Foam rolling isn’t the most pleasant experience if you do it right, but the results are worth it. To make sure you are doing it right, do these foam rolling exercises created and explained by ultrarunner and coach Luke Tyburski, who is an ambassador for Pulseroll, a vibrating foam roller.
Why A big group of muscles that you rely on when running. The hamstrings are key to running uphill, so if you’re smart enough to include hill training pay extra attention here.
How Place the roller under the middle of the back of your upper leg and, using your arms for support, roll forward and back along the roller.
How long Spend three to five minutes on...
There are some things you should do no matter how old you are, such as being active, eating a balanced diet with plenty of veg (however much veg you’re thinking of, more than that), not smoking, drinking only in moderation, paying attention to your mental health, and spending time with family and friends.
There are some things, however, that become particularly important at certain stages of your life, so it’s worth being prepared and taking preventive measures above and beyond the standard advice.
So we’re thankful to three Bupa health clinic experts – GPs Dr Luke Powles and Dr Ann Robinson, and dermatologist Dr Stephanie Munn – who have offered their advice on the most important health concerns to address in each decade from your 20s to your 60s.
Actually we’re even more thankful that people in their 20s, all aglow with the apparent invincibility of youth, need to look out for a few things too. Strangely, though, there’s no advice later on about combating the bitterness that comes with age – we’ll have to get back to you on that one.
How To Stay Healthy In Your 20s And 30s
What is it? Copper is an essential trace element, meaning your body needs to consume it through your diet.
Why you need it: It’s essential for a healthy brain, heart and bones, stimulates the immune system and fights damaging free radicals.
Most mushrooms are packed with copper but for a maximum hit, eat shiitakes. Just four of them will provide 0.6mg of the element, which is a third of your daily requirement. They’re also very high in vitamin B5, which is needed to break down fats, carbs and protein.
Seafood, especially shellfish, is seriously rich in copper. The World Health Organisation (WHO) recommends you consume approximately 1-3mg of copper a day, and you’ll hit this target by eating six oysters, which will provide around 2.4mg.
Just 20g of beef liver will provide all of the WHO’s recommended daily copper intake. What’s more, liver is one of the most nutrient-dense foods going, with high levels of other vitamins and minerals, including vitamin A and the Bs, and zinc and selenium.
A 30g serving of cashew nuts contains around 30% of your recommended daily intake of copper. That...
Although the benefits of running far outweigh the drawbacks, it is true that it puts your body under a fair bit of pressure, especially when you ramp up the training load ahead of a big event like a marathon.
Of course, that shouldn’t put you off running, but if you get serious about the sport it should motivate you to put in the work to help your body handle the load. While it’s impossible to completely injury-proof your body, the right kind of strength and conditioning work can reduce the risk of picking up common complaints like shin splints, achilles tendinitis or runner’s knee. That’s why we asked Erin Lahay, physiotherapist at Pure Sports Medicine, for the best exercises you can do to minimise your risk of shin splints.
And just to be clear: if you already have shin splints don’t use these exercises to fix the problem. Visit a physio to assess your injury and find out what you should do to deal with it, because shin splints can present in different ways and there isn’t a universal treatment. These exercises are for the runner in good nick hoping to avoid future issues.
Wall squat with calf raise
Photograph: Glen Burrows
Coach has featured plenty of workouts from PT Bradley Simmonds – TRX ones, upper-body ones, resistance band ones, pre-season football ones (he has trained Theo Walcott and John Terry, after all) – and even spoke to him about training for his first marathon, but we’ve never shared one of his healthy recipes… (drum roll please) until now!
This recipe is taken from his new book Get It Done, which aims to help people achieve one of five exceptionally worthy goals: lose weight, “tone” without getting bulky, achieve healthy weight gain and add lean muscle, improve mental health and increase energy levels, or build core strength. Once you’ve decided on what you want to achieve, you’ll find a plan for exercise and nutrition using the workout info and recipe chapters later in the book.
We were particularly drawn to the recipe section because it advocates cooking from scratch as much as possible but makes it achievable – aiming for meals that take 30-minutes or less – and Simmonds is honest enough to admit that you may have to retrain your taste buds at first. It’s something that...
Soup is one of the best meals to make in bulk, because it’s quick to throw together, easy to store and (up to a point) tends to get more flavourful with time in the fridge. It’s also a great meal for those chasing down their five-a-day, because you can bundle in loads of veg and blend it up. Take this healthy red pepper and lentil soup as an example. You can knock up a batch of it in under an hour at the weekend and you’ll have four great lunches for the working week. Or, if you prefer bulkier serving sizes, two absolutely massive lunches.
This red pepper soup recipe comes from It’s Pepper Time, a campaign designed to get people in the UK eating more peppers. You’ll find more pepper-filled recipes on the website.
RECOMMENDED: Get Your Five-A-Day In One Go With This Cauliflower Dhal Recipe
Ingredients (Serves Four)
3 red bell peppers, deseeded and finely diced
2tbsp olive oil
1 onion, diced
1 garlic clove, crushed
1 large carrot, finely diced
1 red chilli, deseeded and diced
2 sprigs rosemary, leaves picked and finely chopped
5 sprigs thyme, leaves picked
100g split red lentils
Ambition should always be applauded, especially when a brand swings for the fences. The Jabra Sport Elite headphones are packed to the gills with impressive and novel tech that allows them to work as a standalone fitness tracker that even coaches you through workouts.
It’s an enticing proposition, although naturally all those extras would be irrelevant if Jabra fluffed the earphone basics of fit and sound. Fortunately, the Jabra Elite Sport are almost perfect as a set of truly wireless earbuds for sport. The fit is as secure as Fort Knox, so they stay put during any type of training, the sound quality is good, and Jabra is so confident about the waterproofing and durability of the Elite Sport that it offers a three-year warranty against damage from sweat.
RECOMMENDED: The Best Gym Headphones
In the box you get three different sizes of both foam and silicone tips, with the former offering an especially tight seal for better noise isolation. There are also three different wingtips. As with all headphones it’s worth spending a couple of minutes figuring out the best attachments for you. With the...
An appliance that can create crispy deep-fried delights using just a spoonful of oil sounds like the stuff of a George Foreman cheese-fever dream, but an air fryer can do just that by using convection cooking. This works by circulating hot air around food at speed to give it a crisp outer layer as a result of a chemical reaction called the Maillard effect. Which means you can fry chips, pieces of chicken and all manner of things (fried pickles FTW) using around 80% less fat than a deep-fat fryer. And most of these devices can also cook frozen food, roast meat and bake desserts, which makes them a handy addition to any kitchen.
Best For Speedy Frying: Breville Halo Plus Health Fryer VDF105
With its striking resemblance to a Power Ranger helmet, this mighty gadget could look a little out of place in minimalist kitchens. Aesthetics aside, it’s a durable device that can fry 1kg of chips using about half a tablespoon of oil – and Breville claims it cooks 28% faster than the previous model. Its dual heat function allows you to cook more than one thing at a time and the non-stick rotating...
All the advice and gear required to get on your bike and start the day off on a natural high
According the National Travel Survey two-thirds of people in Great Britain aged over five never cycle or cycle less than once a year on average, and a European Commission survey found that only 4% of people in the UK cycle daily. These aren’t impressive numbers – in the EU, only Cyprus (2%) and Malta (1%) have a lower percentage of daily cyclists.
If the numbers increased to nearer the 43% of people in the Netherlands who cycle daily, the benefits would be incredible, both individually and for society as a whole – think reduced air pollution and a healthier population reducing the pressure on health services. And as more people start to cycle, the infrastructure will continue to improve, which in turn leads to more cyclists cycling in safer environments.
So ask yourself, why aren’t you cycling to work? And hopefully whatever reasons you come up with will be covered below. Unless the reason is you work at home. You’re off the hook.
Why should you cycle to work?
“Cycling to work is a great way to include exercise in your...
Most runners finish a training session knowing that doing some kind of stretching or recovery work is a wise move, but knowing something and actually doing it are very different things. It’s hard to motivate yourself to do anything other than slump on the sofa when you get home, especially after a long training run.
You can make it easier on yourself in a couple of ways. First, don’t try and do too much – a solid five to 15 minutes of stretching will work wonders, you don’t have to spend ages on your immediate recovery. Second, it doesn’t even have to be immediate. Have a shower and some food and generally sort yourself out. Then, before you completely crash out, try this five-move yoga sequence created and explained by Gemma Soul, head of yoga at Psycle London.
“Yoga is an excellent form of exercise for recovery after long runs as even a small amount of movement can go a long way towards getting you to your next starting line, or regaining that bounce in your step,” says Soul.
Make sure you do all stretches on both sides, and try to stay in each stretch for a couple of minutes to help your...
Question: what’s the best way to build a big chest? Pile a load of weight plates on the bar and bench press until you’re blue in the face, right? Wrong. To add chest size and strength you need to get smart and start hitting your pecs from multiple angles to spur as many muscle fibres as possible into action. The more fibres you fatigue when training, the greater the stimulus your body gets to rebuild these damaged fibres bigger and stronger. Try this six-move multi-angle workout to get serious pecs appeal.
How to do the workout
This is a six-move session made up of three supersets. Do move 1A, sticking to the sets, reps and rest shown, then do move 1B. Then do moves 2A and 2B as a superset, and the same again for moves 3A and 3B, and you’ll work every part of your chest effectively.
Warm up thoroughly, starting with some shoulder, elbow and wrist movements, followed by some light dumbbell presses and flyes, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for...
What drew you to the Le Col brand?
I have known Yanto [Barker, the former pro cyclist and founder of Le Col] for years, and we started chatting about a potential partnership years ago, but after I launched Team Wiggins [the pro cycling team he founded] it came in to real focus. Being able to be so involved in the design process and sharing Yanto’s passion for technical performance has cemented the partnership.
How involved were you with the design process?
Very. We sat down together to chat about potential design ideas and within a few hours we had come up with a whole collection which I feel is unique and really strong. We are very much on the same wavelength.
What makes you decide to say yes to any given project?
It has to be authentic to me. I don’t like conforming to what is popular right now – you have to be looking to the future. It is important to stand out from the crowd and be unique, and that is very much at the heart of the partnership between myself and Le Col. That’s why I wanted to get involved.!--digiteka-placeholder--
You seem drawn to creative and artistic arenas. What do they...
Photograph: Victor Freitas on Unsplash
Think of fat loss, and your mind jumps – probably unwillingly – to teeth-gritting spin bike sprints, retch-making burpee intervals or, if you’re really behind on the science, endless cardio. Good news: none of the above is necessary.
“Your body is smart about how it regulates the energy it uses,” says trainer Adam Wakefield. “If you go out and run, cycle or swim for an hour each day for a year, then you won’t be burning the same number of calories twelve months down the line as when you first started. Your body’s used to the stimulus – and now you’ll need to do more than before to get better results.”
With weights, this isn’t a problem, because it’s far easier to make little tweaks to your sessions - whether that’s exercise selection, equipment, weight, sets, reps, tempo or rest - to keep your body guessing. “When it comes to lifting weights, the body never gets used to the stimulus being thrown at it,” says Wakefield. “And having a large amount of muscle helps your body burn more calories, so doing this type of training over the long term puts you in the best...
It’s easy to be fooled into thinking that a half marathon is half the challenge of a marathon. That line of thinking is a shortcut to a truly gruelling experience when you come to tackle the 21.1km race.
The truth is that preparing properly for a half requires that you consider almost all the things you would do for a full marathon. You’ll need a training plan to follow – one that not only builds up your endurance for the race but also keeps you clear of injury – as well as an idea of what to eat to fuel your runs and the appropriate kit.
Fortunately, we’ve assembled everything you need to know when running a half marathon.
Half Marathon Training Plans
The most important part of preparing for a half marathon is picking a training plan that fits your aims and fitness level. There’s no point trying to follow an advanced plan that asks for six runs a week when you’re currently running once a month – you’ll just get injured. Similarly, if you’ve run several half marathons and want to set a personal best, you’ll need a more challenging plan than a beginner.
Whatever level of...
The Problem: Boring Routines
“It’s hard enough to get yourself through the gym doors at the best of times, let alone spending 30-40 minutes on one cardio machine at a time,” says Finch. “Don’t get caught up in the same gym routines week in, week out. Your body adapts quickly to a workout so remember to keep shocking it by mixing up your gym routines and regularly changing your classes.”
The Fix: Get Help
“You cannot beat getting a full assessment with nutritional support and programmes written by a personal trainer. They will keep your programmes creative and fun. Also, you can always ask an instructor in your gym for ideas and little workouts. After all, you’re paying for a service.”
The Problem: Weekend Binges
“You work so hard all week and hold back on your temptations, but then Friday comes and you feel like you’ve got a free pass to eat and drink what you like because you deserve it,” says Finch. “Of course you’re entitled to a treat but the problem comes when a treat turns into a binge. And when that happens, Monday soon comes round and you have no motivation, you’re tired and you don’t...
It doesn’t matter who you are or what shape you’re in, running a marathon is hard work, and it takes a lot of motivation to get through it. One of the best sources of that motivation is to run for a cause you believe in, and that’s what has inspired Joe Lacy to sign up to run his third consecutive London Marathon this year.
Lacy, 62, has Parkinson’s disease and runs to raise money for Parkinson’s UK. Coach spoke to Lacy about how the disease affects his running, and how exercise can help with the physical and mental symptoms of Parkinson’s.
When were you diagnosed with Parkinson’s?
I was diagnosed about four years ago. One of my colleagues was walking behind me in the corridor one day and he said, “Do you realise you’re not swinging your left arm at all? It’s stuck by your side.” Later I noticed I had a shake in my left side, which I put down to stress. I was going through a difficult time at work and I thought it was just stress manifesting itself in that way.
It got worse and I had a couple of incidents during that summer where I felt very strange and that something was definitely wrong....
People often think of stress as purely a mental health concern but if left unchecked, stress can be the root cause of many physical issues. For example, you may suffer from heartburn or acid reflux, and could turn to an acid reflux treatment like Rennie – but you might also be able to relieve the symptoms by reducing stress.
Throughout history people from all over the world have undertaken activities that, either consciously or unconsciously, have the benefit of relieving stress and helping them relax. Here are a few that are worth trying.
Put your trunks away. The Japanese practice of forest bathing, or shinrin-yoku, involves short walks around wooded areas. Getting out into the great outdoors is usually a good tonic for stress (unless it’s blowing a gale or raining cats and dogs) but for stress relief purposes it’s important to be under a living canopy, so opt for a forest instead of fields – and make sure you don’t walk too fast. It’s about relaxing, not racing.
Pronounced “hoo-guh”, this Danish concept is tricky to translate into English, but broadly speaking it refers to the feeling of calm...
The forearms are neither the easiest nor the most exciting part of your body to train. They don’t look good in beach photos and only impress in social situations when you get a chance to show off your awesome grip strength with a firm handshake.
That doesn’t mean you should neglect them, however, because a strong grip will be a major boon when you attempt all manner of other lifts, not to mention life-or-death situations. Should you ever find yourself hanging from a ledge, you’ll definitely regret spending all your time on squats when you could have been building stronger forearms.
If you’re still not convinced of the merits of forearm training, the Zottman curl might be a good way to ease yourself in, because the exercise also helps build bulging biceps while working your lower arms. In fact, because you rotate the dumbbell as you perform the curl you hit the entire biceps group of muscles. That’s greater functional strength and bigger mirror muscles courtesy of one simple exercise. Why isn’t everyone doing Zottman curls?
How To Do The Zottman Curl
Hold a pair of dumbbells by your sides...
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