EAT WELL LIVE BETTER 3rd Edition

BE A CONSCIOUS CARNIVORE?

IMAGE SOURCE ½ UNSPLASH

T his year has seen a boom in the world's THERE IS A BIG
population eating more consciously. People DIFFERENCE
care more than ever about where they shop,
what they eat and most importantly – how BETWEEN GRASS FED
sustainable they are being with their food AND PASTURE-RAISED
choices. According to the Oxford University Dictionary COWS SO MAKE SURE
sustainability is the "degree to which a process or enterprise
is able to be maintained or continued while avoiding the YOU ARE AWARE
long-term depletion of natural resources" It seems that we are WHAT MEAT YOU
finally beginning to realise that if we continue to eat meat
and fish at the current rate, we will eventually deplete our ARE BUYING
natural resources. In the last three years an huge chunk of
the population switched to a vegan diet, or at the very least
began flexitarian. One of the main reasons for this is because
being vegan is by far the greenest diet if you are conscious
about your environmentally impact. But contrary to popular
belief you don’t just have to be vegan to eat sustainably. Meat
and fish can still be enjoyed and incorporated into any diet
as long as a few elements are taken into consideration before
your meat and fish end up on your plate.

In the Western world we are fortunate enough to be surrounded
with choice but with our endless choices we have become
overwhelmed. Reccuring questions include: should I shop local? Is
the meat from my butcher better for the environment? What does
organic mean? What fish is the most sustainable? Should I be vegan?
In the current climate crisis it has become impossible to ignore some
of these questions. But you don’t have to give up meat and fish
completely to eat sustainably – rather it’s about learning how to
eat consciously, which can be achieved by considering some of the
following steps before making your meat choices.

You don't have to
give up meat and fish

completely to eat
sustainably

IS RED MEAT REALLY THAT are reared. There are two types of meat: Pasture-raised and
BAD FOR THE ENVIRONMENT? industrially produced meat. Pasture-raised animals spend their
time eating vegetation and are free to roam. Animals raised
Whilst some of us may continue to eat animals, it's important industrially are not entitled to the same luxuries and these
to know that some meats are worse offenders than others animals are kept in the confines of barns and cages and are
– but by far the worst offender is beef. This is mainly down grain fed. The best option for a more guilt free alternative is to
to the fact that cows are producers of greenhouse gas invest in meat that is pasture-raised. These farmers use waste
emissions, in particular methane. It might be surprising to learn management techniques to reduce the emissions that come
that if cows were a country they would be the third largest from animals’ manure. They also try and reduce the negative
greenhouse gas emitters in the world. But it’s not just methane impact of farming on the environment. You can certainly start
that’s the problem with livestock. Red meat production also by cutting down on the amount of red meat you eat but it’s
uses an enormous amount of resources like land, crops, water also important to pay attention to the type of meat you are
and energy all of which has a devastating impact on the buying and always opt for the pasture-raised meat. Try to view
environment. But with that all in mind is there a way that we red meat as a ‘treat’ and opt for more ‘red meat-free days’.
can still enjoy it? The short answer is yes, everything can be
enjoyed in moderation. This is largely down to the type of
meat that you are purchasing and the way in which the cows

EAT WELL, LIVE BETTER 101

BE A CONSCIOUS CARNIVORE?

ENVIRONMENTALLY FRIENDLY? BUYING LOCAL

Red meat is a great place to start when it comes to cutting Just like it’s important to buy organic meat where possible,
back and becoming more sustainable but you shouldn’t just it's also wise to consider purchasing your meat locally. With
stop there, you should also look at other types of meat you the rise in industrial agriculture in the 20th century most us
are eating. Due to the amount of space, time and energy now unfortunately don’t know where we are getting our meat
that it takes rearing a chicken, in comparison to a cow, eating from. As with the 2013 horsemeat scandal this isn’t a very nice
chicken is more environmentally friendly. Chicken produces thought. So it’s more important than ever, if you are still going
only 2.33 kg of C02 per kg of meat before transport and to reach for the chicken with your Sunday lunch, to buy local
processing in comparison to a cow's which releases between meat from a butcher. Although it can sometimes be more
70 and 120 kg of methane per year. So, if you're finding it pricey to shop locally it’s nice to know that you are supporting
hard to stop eating meat then opt for more chicken dishes farmers who genuinely take pride in rearing their livestock as
instead of red meat. Although you can switch it up and opt they have a deep respect for animals. Most butchers tend to
for chicken where you can it’s also important to be mindful of buy from farms where they know the animals have been fed
where you are purchasing your chicken from. Why not source natural diets, not pumped full of steroids or antibiotics and are
a sustainable meat from an RSPCA approved local farm in slaughtered as humanely as possible.
your area? You’ll know whether the meat has been RSPCA
approved as you will recognise the logo on the packaging. The same goes for buying fish from local fishmongers.
This logo means that the farm meets the physiological and Fishmongers will work closely with nearby fishermen to ensure
psychological needs of the animals and it has appropriate that fish is fresh and sourced sustainably. As the consumer,
food, shelter and veterinary care. your decisions matter so try to buy fish from responsibly-

IS EATING ORGANIC MEAT BETTER? Support farmers
who genuinely take
If you want to keep eating meat then it’s really important
to consider eating organic where you can. This is because pride in rearing
slapping an organic label on food suggests that steps have their livestock
been taken to try and minimise agriculture's negative effects
on the environment which is great if you are conscious about
sustainability. These measures to ensuring that a product
ticks the organic box are; maintaining soil quality, reducing
water contamination, producing fewer greenhouse gases and
conserving water. The last two steps are vital reasons to buy
organic as you know that you are supporting farms that care
about minimising their environmental impact.

PASTURE-RAISED
VERSUS GRASS
FED BEEF

Grass fed beef means that cows are raised on a
grass based diet and they have the freedom to
forage for the entirety of their lives. Cattle that
are reared in this way tends to lead to beef that
is extremely nutrient-dense and really delicious.
On the other hand pasture raised beef is derived
from cows that are given supplemental grain
during the grazing season and winter months.
Where possible try to buy meat that has a 100%
‘grass fed’ claim as not only is the meat better for
your body it is also better for the animal.

IMAGE SOURCE ½ UNSPLASH / ANNIE SPRATT

102 EAT WELL, LIVE BETTER

WHERE POSSIBLE OPT
FOR ORGANIC CHICKEN

AS STEPS HAVE BEEN
TAKEN TO REDUCE THE
NEGATIVE IMPACT OF
AGRICULTURE ON THE

ENVIRONMENT

EAT WELL, LIVE BETTER IMAGE SOURCE ½ UNSPLASH / BRETT JORDAN

103

BE A CONSCIOUS CARNIVORE?

We should be LOOK AT THE LABELING
minimising the amount WHEN BUYING FISH TO
FIND OUT CAPTURE AREA
we eat to safeguard
our planet AND METHOD. ALSO
WHAT SPECIES IS IT?

managed sources where fish is caught or farmed in ways
which minimise the damage to the marine environment. As
well as buying from local fisheries, there are many other ways
that you can become more sustainable when you eat fish. The
Marine Conservation Society offers advice to consider when
buying fish, such as: choose fish caught using environmentally
friendly methods, choose organic and avoid eating red rated
seafood from endangered species like halibut.

THE 'BIG 5' IMAGE SOURCE ½ UNSPLASH

A recurring message, not only from The Marine Conservation but it’s as oceanographer Sylvia Earle states: "if people really
Society but the wider media is that as consumers we have understood the methods being used to capture wild fish,
become far too comfortable reaching for the same fish or they might think about choosing whether to eat them at all,
the ‘Big 5’. These include: Cod, Haddock, Tuna, Salmon and because the methods are so destructive and wasteful."
Prawns. Sadly, this has meant that we have depleted these
fish stocks and our oceans are facing the consequences.
According to Greenpeace over 90% of predatory species
like cod and tuna have already been caught and, according
to the UN, 70% of fisheries are overfished. It’s no denying
that the oceans are struggling from the demands the human
population are placing on it. One way that you can be more
sustainable is with your choice in fish. Instead try to buy fish
that isn’t included in the Big 5 like: Barramundi, sardines, char,
hake and mussels, the latter of which is actually the most
carbon neutral. By directing our taste elsewhere, the Big 5
can be safeguarded for future generations by increasing their
numbers to a healthier level.

THE PROBLEM WITH COMMERCIAL FISHING IS FARMED FISH ANY BETTER?

Although you can be mindful of which fish you are eating it’s We aren’t suggesting that fish should be totally avoided,
also important to acknowledge the facts and some of the but just like meat, there are choices you can make to be
harsh realities of commercial fishing before you purchase fish more sustainable. One choice to consider is buying farmed
from over the counter. Greenpeace revealed last year that 29% fish instead of wild. There are many pros and cons to eating
of the UK’s fishing quota is owned by five families, all of whom farmed fish against wild which poses a very complicated
feature on the Sunday Times Rich List. A Dutch multinational, argument in providing a definitive answer as to which is
operating a vast fishing ship, holds a further 24% of the best for the environment – one thing is for sure it avoids
English quota. The smallest boats – less than 10 metres long – 'bycatches'. Fish farming involves raising fish commercially in
make up 79% of the fleet, but are entitled to catch just 2% of enclosures like fish ponds.
the fish meaning that one of the biggest problems of all is that
the waters are not being regulated properly. A lot of these The main reason for fish farming is to meet consumer
boats will trawl behind them with huge nets, some of which demand, to avoid any bycatches and to prevent wild fish
are 50 to 60 miles long, with baited hooks every few feet, stocks from becoming too depleted. But like any farmed
which leave a path of destruction as anything from turtles to mammals there are some drawbacks to farmed fish, in some
dolphins can get entwined and fragile coral reefs can become cases, fish have been known to escape pens and contaminate
destroyed in the process. These facts may be hard to swallow wild fish populations. In the North Atlantic region alone, up to

104 EAT WELL, LIVE BETTER

BE A CONSCIOUS CARNIVORE?

6 SUSTAINABLE
FISH TO BUY

Seabass
Seabass farmed in France can be reared
in land-based tanks known as recirculating
aquaculture systems (RAS). The systems here do
not have any interaction with the surrounding
environment and prevent escapes, pollution and
disease transfer.

Arctic char
Land-based farmed Arctic char is a great
alternative to salmon as it is still part of the
same Salmonidae family. Char is also a really
oily fish and due to it’s land based production
systems it avoids some of the environmental
concerns associated with farmed fish.

Coley, Saithe
Once the nation’s favourite fish which is slowly
making a comeback thanks to top chefs. It
may look a bit lank before cooking but once
it’s cooked it turns white and is a great, tasty,
alternative to cod. You can use this fish as a
base to fish cakes and fish pies.

Mussels
Found across a number of UK shores and
shallow seabeds, they are sometimes viewed as
a poor man's shellfish due to how cheap they
are but they are in fact carbon neutral. Mussels
require no feed input and there are no chemicals
used in its farming.

Sprat, Whitebait
It has been reported that whitebait sold in the
UK is made up mostly of young sprats from the
Baltic Sea. This is a mixture of shad, herrings,
sticklebacks, gobies and shrimps. In the Baltic,
levels are healthy and fishing pressure is at a
sustainable level.

Turbot
Turbot belongs to a small family of left-eyed
flatfish and as they are enclosed in land-based
flow through systems they have little or no direct
environmental impact.

IMAGE SOURCE ½ GETTY

EAT WELL, LIVE BETTER 105

BE A CONSCIOUS CARNIVORE?

IMAGE SOURCE ½ UNSPLASH

THINK TWICE WHEN
YOU BUY FISH THAT
HAS BEEN CAUGHT IN
THE WILD AS MORE
OFTEN THAN NOT
OTHER MAMMALS GET
CAUGHT IN NETS LIKE
SHARKS AND RAYS

two million runaway salmon escape into the wild each year. POLE AND LINE CAUGHT TUNA
The result is that at least 20% of supposedly wild salmon
caught in the North Atlantic being of farmed origin. One of the most popular fish within the Big 5 is tuna. In terms
However, one of the biggest environmental pros involved in of what type of tuna is the most sustainable, it’s generally
farmed fish is that a lot of seafood farmers are passionate agreed that pole or line caught is the most repsonible fishing
about sustainability and freshness. For example, any water method. Fisherman who use this method of fishing catch one
released by a farming operation back into the wild must be as tuna at a time, and pull them onto the boat right away which
clean, or cleaner, than the water that exists naturally within means there’s little chance to hook unintended sharks, dolphins
that habitat. and sea turtles.

Although fish farming is better in it’s minimising of oceans Before you purchase tuna in a can though it’s best to give it
from becoming depleted of popular fish like cod and salmon, a quick check to make sure it says "line caught" on the label.
there is an argument for whether fish farming is humane and if Alternatively look for a label that suggests it’s "dolphin friendly."
it’s any good for the human body.
LESS IS MORE
Farmed fish are packed in tight, with twenty-seven adult
trout, for example, typically scrunched into a bathtub-sized Ultimately, when it comes to eating fish the facts remain the
space. For obvious reasons these compact pens usually give same fas those for eating meat - less is more. You can still
rise to diseases and parasites and in order to control this they enjoy eating it but you have to be mindful that in the current
are usually dosed in high levels of chemicals and antibiotics. climate crisis we should be minimising the amount we are
The fish tend to ingest these harmful contaminants from the eating to safeguard our planet for future generations. In our
water they swim in. busy working weeks it can be easy to make quick decisions
and reach for meat that has not been sustainably sourced.
In farmed salmon these contaminants include
polychlorinated biphenyls (PCBs) which is strongly linked with There is no denying that eating meat and fish is bad for
cancer and other major diseases. The bottom line is that the environment, but there are things you can do to limit
farmed fish are generally considered to be better for the your impact; reduce the amount you eat, switch to organic,
environment and is the more sustainable of the two options consider farmed fish and buy locally sourced options where
but the health risks involved are questionable and shouldn’t be possible, and then there is no reason why you can’t enjoy it as
taken lightly. a treat from time to time.

106 EAT WELL, LIVE BETTER

IMAGE SOURCE ½ GETTY THERE IS A DIFFERENCE
IN THE LEVEL OF
EAT WELL, LIVE BETTER
NUTRIENTS WHEN IT
COMES TO FARMED

SALMON AND
WILD SALMON

107

HAVE A
MEAT FEAST

Whip up some delicious meaty meals that are
nutritious, tasty and packed with protein

WORDS JULIE BASSETT

108 EAT WELL, LIVE BETTER

HAVE A MEAT FEAST

TIP BAKED SARDINES

These sardines A SUPER-SIMPLE DISH THAT CAN BE PREPARED
are lovely served AND COOKED IN UNDER HALF AN HOUR

with a fresh Prep time: 10 mins Cook time: 20 mins Servings: 4
green salad and
some toasted

bruschetta

INGREDIENTS 1Pre-heat the oven to 200°C (180°C fan) | 400°F | gas 6,
and prepare a baking tray or oven dish large enough
• 12 fresh sardines, washed, • 3 tbsp olive oil, plus more for for the sardines to lie in a single layer side by side.

gutted and scaled greasing 2 Line the tray or dish with a layer of baking paper and
grease it lightly with a little olive oil.
• 2 garlic cloves, peeled and • 1 lemon, juice only
• 1 lemon, cut into wedges 3 In a bowl, mix together the garlic, herbs, olive oil,
diced • Handful of fresh parsley, lemon juice and black pepper.

• 2 tsp dried thyme leaves only 4 Add the sardines to the bowl and coat them evenly
• 1 tsp dried oregano in the mixture, being careful not to break up the fish.
• 1 tsp black pepper
5 Place the sardines on the prepared tray or dish,
drizzling over any leftover dressing.

6 Bake in the oven for 15-20 mins, depending on the
size of the sardines.

7 When cooked, serve with lemon wedges and a few
leaves of fresh parsley.

CHICKEN WITH INGREDIENTS
SALSA VERDE
• 4 large chicken breasts • 2 tbsp red wine vinegar
MASTER THIS CLASSIC HERBY GREEN SAUCE TO • Salt and pepper to season • 20 g | 3/4 oz | 1 cup parsley
COMPLEMENT SIMPLE GRILLED CHICKEN • 1 tbsp olive oil • 20 g | 3/4 oz | 1 cup fresh basil
• 12 cherry tomatoes, halved • 2 garlic cloves, finely chopped
Prep time: 10 mins Cook time: 20 mins Servings: 4 • 150 g | 5 oz | 6 cups rocket • 40 g | 1 1/2 oz | 1/4 cup capers
• 10 black olives, halved • 150 ml | 5 fl oz | 1/2 cup extra
1Season the chicken breasts with a little salt and • 100 g | 3 1/2 oz | 3/4 cups feta
pepper. Heat olive oil in a griddle pan and cook the • 1 small shallot, finely diced virgin olive oil
chicken thoroughly, turning halfway (approximately 5-7
mins each side). • 1 tsp sea salt

2 Mix together the rocket leaves, cherry tomatoes,
olives and crumbled feta cheese. Drizzle with olive oil
and spread on a large platter.

3 To make the salsa verde, combine the fresh chopped
herbs, garlic and salt to create a very fine mix (use a
food processor, stick blender or mortar and pestle). Stir
in the drained capers and the olive oil. Finally, add the
vinegar a little at a time, tasting as you go.

4 To serve, place the cooked chicken breasts on top of
the prepared salad and then serve the salsa verde
on the side.

EAT WELL, LIVE BETTER 109

HAVE A MEAT FEAST

CRAYFISH AND TIP
EDAMAME SALAD
In summer months,
TAKE YOUR SALADS TO THE NEXT LEVEL this works really

Prep time: 15 mins Cook time: 20 mins Servings: 2 well as a barbecue
dish, lending a
1Mix together the olive oil, garlic, chilli flakes, lime juice smoky flavour to
and salt in a bowl. Add the raw crayfish and set aside the crayfish.
to marinade. Ideally a minimum of 30 mins, but longer is
better if you can – you can even do this the day before
and marinade overnight.

2 In a small pan, heat 1-2 tablespoons of olive oil and
stir fry the edamame beans for 2 mins to warm them
through. Mix them through the cooked rice noodles. Keep
a few beans on the side to sprinkle on the top.

3 Heat some olive oil in a frying pan and gentle cook
the crayfish until they are cooked through.

4 Add the noodle and bean mix to a plate and mix
through the crayfish in order to coat everything with
the tasty marinade and cooking juices. To serve scatter a
handful of pea shoots, extra edamame beans and drizzle
with a touch more olive oil. Serve with a wedge of lime.

INGREDIENTS TIP

• 2 tbsp olive oil If you don’t have
• 2 large plaice fillets a spiraliser, you
• 2 large sweet potatoes, could make thin and
crispy sweet potato
spiralised fries in the oven

• 2 tbsp sesame oil instead
• 2 cloves of garlic, peeled and
EAT WELL, LIVE BETTER
finely chopped

• 2 large pak choi, base chopped

so the leaves separate

• 2 tsp parsley leaves, finely

chopped

• 1 lemon, cut into wedges

110

HAVE A MEAT FEAST

INGREDIENTS STEAK SALAD
WITH AVOCADO
• 150 ml | 5 fl oz | 3/4 cup extra AND RADISH

virgin olive oil A LIGHTER WAY TO ENJOY A STEAK DINNER

• 3 garlic cloves, finely chopped Prep time: 10 mins Cook time: 20 mins Servings: 2
• 1 tsp chilli flakes
• 2 limes, juice only 1Heat 1 tablespoon of olive oil in a pan. Season
• Pinch of sea salt the steaks and then fry for around 4-5 mins on
• 24 large raw crayfish, peeled each side, depending on how you prefer your steak
• 60 g | 2 oz | 1/3 cup cooked rice cooked. Set aside to rest.

noodles 2 Retain the steak juices in the pan and add
the red pepper and courgette slices. Cook for
• 100 g | 3 1/2 oz | 3/4 cup a few minutes until they soften and are slightly
charred. Remove from the pan and set to one side.
edamame beans
3 In the same pan, add the lettuce quarters and
• 1 tbsp olive oil cook for one minute, turning a couple of times,
• Bunch of pea shoots again until slightly charred.
• 1/2 tbsp lime, cut into wedges
4 Slice the rested steak. On a plate add the
lettuce, red peppers and courgette. Top with
the steak, avocado slices and radish. Drizzle with
green pesto and a healthy crack of black pepper.

PLAICE & SWEET INGREDIENTS
POTATO NOODLES
• 1 tbsp olive oil • 1 avocado, stone and skin
GIVE YOUR FISH DISH A COLOURFUL TWIST • 2 x 120 g | 4 oz (approx.) fillet
removed, sliced
Prep time: 20 mins Cook time: 20 mins Servings: 2 steaks, visible fat trimmed
• 2 baby gem lettuce, ends
1Pre-heat the oven to 200°C (180°C fan) | 400°F | gas • Salt and pepper to season
6. Add 1 tablespoon of olive oil, then place the fish • 1 small courgette, sliced trimmed, quartered
fillets in the oven and roast for 10-12 mins until tender. • 1 red pepper, chopped
• 4 radishes, sliced • 4 tsp green pesto
2 Add 1 tablespoon of olive oil to a non-stick pan • Black pepper, freshly ground,
and let it get hot on a medium-high heat. Add in
the sweet potato noodles and cook for 5-8 mins, using to taste
tongs to move the noodles around the pan.
111
3 Meanwhile, heat the sesame oil in a pan. Cook the
garlic for a couple of minutes, then add the pak
choi leaves until wilted. Add a splash of water, turn
down to medium and put a lid on. Steam for 5 mins.

4 To serve, add a portion of sweet potato noodles
to the plate, top with the pak choi and a roasted
plaice fillet. Scatter over the chopped parsley and add
a lemon wedge to serve.

EAT WELL, LIVE BETTER

HAVE A MEAT FEAST

TIP CHICKEN
PROVENÇAL
Adapt this recipe
to taste by adding A CLASSIC MEDITERRANEAN COMBINATION
shallots, artichokes, WITH SWEET TOMATOES AND SALTY OLIVES

fennel seeds or Prep time: 10 mins Cook time: 20 mins Servings: 4
peppers for a twist
1Season the chicken breasts with a little salt and
on a classic pepper. Warm 1 tablespoon of olive oil in a large pan
on a medium-high heat, and sauté the meat until cooked
INGREDIENTS through. Remove the chicken and cover with foil to keep
warm, leaving the excess oil in the pan.
• 4 large boneless chicken • 120 ml | 4 fl oz | 1/2 cup white
2 Return the pan to the heat and add garlic, cooking
breasts wine for around 1 minute.

• Salt and pepper to season • 60 g | 2 oz | 1/3 cup green 3 Stir in the wine and cherry tomatoes, and cook
• 1 tbsp olive oil vigorously on a high heat for 2-3 minutes. Stir in the
• 3 cloves garlic, peeled and olives, pitted and chopped chopped olives and season to taste.

diced • 1 tbsp capers 4 Add the chicken back in the pan to warm through,
• A handful of fresh basil adding the capers over the top.
• 12 cherry tomatoes, halved
5 Sprinkle on a few fresh basil leaves for some extra
Mediterranean taste and visual flair.

SCALLOPS WITH
FENNEL AND BACON

A TASTY COMBO IN A QUICK-AND-EASY MEAL

Prep time: 10 mins Cook time: 15 mins Servings: 4

1Cut the green tops off the fennel but retain a little to INGREDIENTS
use as a garnish. Slice off the shoots and roots, and
chop into eighths, removing the hard core of each. • 6 thick-cut bacon rashers, • 450 g | 16 oz scallops, side

2 Heat one tablespoon of olive oil in a frying pan. Add sliced into about 1/2 cm pieces muscle removed if intact
the sliced bacon and cook until crispy. Drain the fat
from the pan and set the bacon to one side. • 2 tbsp olive oil • Salt and pepper to season
• 2 cloves of garlic, finely • 2 tbsp unsalted butter, diced
3 Add the garlic and fennel to the pan, cook until the • 1 tsp lemon juice
fennel softens. Return the bacon and keep warm. chopped

4 Heat one tablespoon of olive oil in a separate pan. • 1 large fennel bulb
Pat the scallops dry with some kitchen paper and
season. Add to the pan, cooking for 2-3 mins each side.

5 Add the butter and baste, followed by the lemon
juice and combine.

6 Serve the scallops with the fennel and crispy bacon,
then drizzle over the brown butter sauce from the
scallops pan. Garnish with the fennel tops.

112 EAT WELL, LIVE BETTER

BAKED COD WITH
A HERB CRUST

A HEALTHY FISH DISH WITH A BURST OF
EXTRA FLAVOUR AND CRUNCH

Prep time: 10 mins Cook time: 15 mins Servings: 2

1Start by pre-heating the oven to 200ºC (180ºC
fan) | 400ºF | gas 6.

2 Mix together the chopped herbs, garlic and
olive oil. Stir in the fresh breadcrumbs and
season to taste with salt and pepper.

3 Prepare a baking tray with baking paper. Place
the cod pieces on the tray and evenly spread
over the herb crust mixture.

4 Bake the fish for 10-15 mins, or until the cod is
flaky and the flesh is opaque.

5 Serve immediately. This dish goes superbly well
with crushed potatoes and vegetables, or a
fresh large green salad.

TIP INGREDIENTS

Make fresh breadcrumbs • 2 large pieces of cod loin
from your normal loaf • 2 tbsp of fresh white
(ideally a day or two
old). Simply tear into breadcrumbs
pieces and blend in a
processor to your • 1 tbsp fresh chives, chopped
desired • 1 tbsp fresh parsley, chopped
coarseness • 1 tbsp fresh coriander, chopped
• 1 garlic clove, peeled and diced
EAT WELL, LIVE BETTER • 2 tbsp olive oil
• Salt and pepper to season

113

125

120

FITNESS

129 119

114 EAT WELL, LIVE BETTER

127

130

FINESSE

124130 ESSENTIAL YOGA POSES
FOR BEGINNERS

Discover how to build strength,
flexibility and mental wellbeing

126 5 TOP TIPS TO

START RUNNING

Join the running revolution and
reap the physical rewards

128 WHY EVERYONE

SHOULD LIFT WEIGHTS

Improve muscle mass and bone
density through weight lifting

116 OPTIMUM HEALTH 130 5 BREAKFASTS TO GIVE

THROUGH EXERCISE YOU FUEL

Combine regular activity with Get your workout energy from a
healthy eating to feel your best filling breakfast

EAT WELL, LIVE BETTER 115

DISCOVER

OPTIMUM

HEALTH

THROUGH

EXERCISE

Combine regular activity with healthy eating to feel
your best and boost your energy levels

WORDS JILL ROBINSON

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

116

DISCOVER OPTIMUM HEALTH THROUGH EXERCISE

E ating a healthy, balanced diet every day is one PICKING THE RIGHT EXERCISE FOR YOU
of the best things we can do to keep our body
in its best condition. Eating the right foods can Anything that gets you active counts as exercise, but there
help to reduce the risk of certain illnesses and are different categories of activity that will help you meet your
conditions, help us to reach and maintain a minimum guidelines.
healthy weight, and boost our natural immunity. While nutrition
is a large part of the puzzle to living a healthy lifestyle, being First, let’s look at the aerobic aspect of exercise. As we’ve
active is another, with numerous benefits for both our mental said, you should be looking to achieve 150 minutes every
and physical wellbeing. week of ‘moderate’ activity. But what is moderate? These are
activities that raise your heart rate, but you can still hold a
By engaging in conversation, albeit a breathy one! This includes things like
exercise, you will live walking briskly, doing water aerobics, cycling at a moderate
a longer, healthier and pace, hiking or rollerblading. Some gym classes may also fit in
this category.
happier life
You can break this activity down to make it easier to fit into
your life. For example, if you aim to do 30 minutes on five days
a week, that already sounds more manageable. Even better,
you could combine it with something you already need to do,
such as commuting to work. Can you get off at a different stop
or park the car further away, so you get 15 minutes of brisk
walking in each direction? Can you cycle the journey to work
instead of driving? Can you manage a walk or short gym class
in your lunch break?

If you can make some of your activity ‘vigorous’, that’s even
better. Studies have shown that activities that get your heart

WHY IS EXERCISE SO IMPORTANT? IMAGE SOURCE ½ UNSPLASH / JENNIFER BURK

Inactivity levels among all age groups have been rising – so DITCH THE SCALES!
much so that the Department of Health dubbed inactivity as USE A TAPE
‘the silent killer’. The physical activity guidelines in the UK
have been developed to highlight the importance of getting MEASURE INSTEAD
enough exercise for people of all ages. If you are generally TO SHOW HOW
healthy and not suffering from any conditions that limit your
ability to stay fit, then someone aged between 19-64 should AND WHERE YOUR
be looking to do at least 150 minutes of moderate aerobic BODY IS CHANGING
activity each week, as well as strength exercises on two
or more days a week. If you do activity that is considered
‘vigorous’, then you should aim for at least 75 minutes each
week. Roughly one minute of vigorous activity can count for
two minutes of moderate activity.

If you don’t currently exercise, and even if you do, this can
seem like a lot to fit in. After all, life can be busy enough,
without having to find dedicated time to exercise. The
problem is that so many of us sit for long periods of the
day – at work, on our commute and to relax in the evenings.
The modern lifestyle is far more sedentary than in previous
generations and is having a large impact on our overall health.

The benefits of making time to exercise enough are too
great to ignore. For a start, getting enough exercise can
reduce your risk of major illnesses and conditions, including
heart disease, stroke, some cancers and type 2 diabetes.
According to the NHS, you can lower your risk of an early
death by up to 30 per cent. By engaging in exercise, you will
live a longer, healthier and happier life.

Exercise also greatly impacts on our mental wellbeing as
much as our physical. It can help with sleep quality, which
alongside nutrition and exercise is another key element to
living a healthy life. Exercise can reduce your risk of conditions
like depression, stress, dementia and Alzheimer’s disease.
For those who may already suffer from anxiety, depression or
stress, exercise can help to manage the condition and is often
recommended as part of a treatment plan.

EAT WELL, LIVE BETTER 117

DISCOVER OPTIMUM HEALTH THROUGH EXERCISE

racing have even greater benefits. This includes running,
swimming quickly, cycling at a faster pace, tennis, football,
higher-intensity gym classes and martial arts. You know that
you’re working at a vigorous level if your breathing is hard and
fast, and you can’t speak a whole sentence.

We also mentioned that you need to think about including
strength exercises into your weekly activity. This is really
important aspect of a healthy lifestyle but is something so
often overlooked. Doing dedicated strength work helps your
bones to stay strong and also helps with the maintenance of a
healthy weight.

A great way to get started is to incorporate weights into
your routine, which we will look at later. It’s not as intimating
as it sounds! You can also include bodyweight exercises, such
as planks, press-ups and sit-ups. You can create your own
simple routine and you don’t need to spend a lot of time on
the exercises. There are lots of gym classes or home DVDs
that you can follow for instruction if you prefer. Strength
exercise can also include activities like yoga and Pilates, which
also help you with your flexibility.

COMBINING HEALTHY It’s important to
EATING WITH EXERCISE ensure that what
you’re eating supports
As you introduce more activity into your life, it’s important to your body and gives
ensure that what you’re eating supports your body and gives you all the nutrition
you all the nutrition you need. Bear in mind that by exercising
regularly, your caloric needs will increase – you have to make you need
sure that you are eating enough to properly fuel your body
and promote recovery. Another macronutrient that has been alternatively
demonised and lauded is fat. Both low-fat and high-fat diets
Many people make the mistake of not eating enough to have come and gone, but it’s much easier to ignore both of
supplement the amount of exercise they do, which can leave these extremes and just make sure you are getting the right
you feeling tired and rundown. When you increase what you amount of fat into your body and of the right types. Fat is
eat, make sure that you are still making healthy choices. It can necessary – it is another source of fuel for the body, as well as
be helpful to think of food as fuel – which essentially it is. By essential for many of our organs, including our brains. A lot of
choosing the best quality fuel, you are helping your body to it comes down to common sense… the type of fat you find in
perform at its optimum. cakes and chocolate isn’t going to promote good health; the
kind of fat that you find in nuts, olives, oils, fish and avocado is
With a lot of hype around low-carb eating, it’s easy to going to help you reap health benefits. Consuming too much
forget that carbohydrates are an incredibly important part of a fat can lead to weight gain, but when you are exercising, it
healthy diet. Carbs are our main and most accessible form of plays an important role and certainly shouldn’t be left out.
energy. Carbohydrates are broken down in the body to form
glucose, which we can use quickly. When you are exercising, As well as eating from all the major food groups, the other
you need this glucose to fuel your workout and enable you thing to bear in mind when you increase your exercise levels is
to perform at your best. As the body can only store a limited to ensure that you’re drinking enough water. You need around
amount of glucose, in the form of glycogen, it’s essential that eight average-sized glasses a day, but if you are partaking
you provide your body with a good source of carbs before in vigorous exercise, you will need to drink more – before,
a hard workout so that the energy is ready and waiting. during and after a workout
The more you exercise and the higher the intensity of that
exercise, the more carbs you will need on a daily basis. Try and
ensure that your carb intake comes from healthy sources, such
as wholegrain pasta, grains, sweet potato, wholemeal bread,
bananas, oats and pulses.

Protein is the next key part of your diet. Protein builds
muscles and helps to repair them after a hard workout. Our
body cannot produce all the amino acids that it needs for
protein, so it needs to come from a balanced diet. There are
both animal proteins and plant proteins, so even if you follow a
vegetarian or vegan diet, there are options to increase protein
in your meals. Animal proteins include meat and fish, eggs and
dairy products. Plant sources include nut milks, soy products,
tofu, quinoa and some meat alternatives, like Quorn.

118 EAT WELL, LIVE BETTER

DOING EXERCISE
OUTSIDE INCREASES

THE MENTAL
WELLBEING BENEFITS,
CAN LIFT YOUR MOOD
AND RESTORES ENERGY

IMAGE SOURCE ½ UNSPLASH / YAYAN SOPHIAN 119

EAT WELL, LIVE BETTER

DISCOVER OPTIMUM HEALTH THROUGH EXERCISE

PROTEIN POWER WHAT TO EAT BEFORE EXERCISING

DO I NEED TO SUPPLEMENT There is a lot of trial and error when it comes to knowing
when and what to eat before a workout. Some people find it
MY PROTEIN INTAKE? hard to exercise if they eat too close to a workout, whereas
others need a full meal to fuel them through a tough session.
Protein and exercise often go hand in hand, and
as such a massive market for protein-powered Most people can tolerate eating their last meal around two
products has sprung up. From protein powders hours before a workout. This gives enough time for it to be
and shakes, to protein bars, the message seems digested and provide energy to the body. Others may need
to be that we need more protein. longer, while some may need to eat closer to a workout.

Protein is a macronutrient essential to the However, sometimes our meals and exercise times are
healthy operation of our body. There are a dictated by our day-to-day lives and we can’t always eat
number of different proteins and these help to what we want, when we want. For example, many people
build or repair muscle, as well as serving as a find that they exercise best first thing in the morning, but
source of fuel. It’s advised to eat around 0.75g don’t have time for a full breakfast. In this case, it’s best to
protein per kg of body weight, but as a very have something before to give you a little fuel and a proper
general average it’s around 55g for men and breakfast when you get back. Similarly, you might exercise
45g for women. Most of us get this through our after work, but before dinner and it’s a long time from
normal daily diet. High-protein foods include lunchtime. In this case, have a small snack before working out
eggs, nuts, meat and fish, oats, yoghurt, milk, for an energy boost and eat well afterwards.
lentils and some grains, like quinoa. It is possible
to have too much protein; an excess of animal Before exercise, you should limit your fat intake, as for some
proteins can put pressure on the kidneys. people this can lead to gastric problems. Ideally you should
look to consume some starchy carbs, such as oats or pasta.
If you’re not eating enough protein, or you You could have a cereal bar or a banana if you’re on the go.
are working out regularly, you may consider Make sure that you also drink a large glass of water so that
supplementing. Those who are highly active will you start your workout well hydrated.
have higher protein requirements than those
who are sedentary. These products are designed
to give you a boost of protein in an easily
digestible form. They are also very convenient
–  if you’ve finished a workout and don’t have
time to cook a full meal, a protein shake gives
your body what it needs quickly. It is best to
use high-protein supplements after a workout,
when you can benefit from the muscle recovery

and development most.
However, if you are able

to prepare a meal,
you can get all the
protein you need

from real
foods.

120 EAT WELL, LIVE BETTER

DISCOVER OPTIMUM HEALTH THROUGH EXERCISE

DO I NEED TO FUEL DURING A WORKOUT? The best thing to do is experiment – try a mix of sports drinks,
gels and bars to see what works for you.
You will need to regularly sip water during any workout, but
whether you need anything more depends on what you are If you are working out for a long time, or you are in a hot
doing. If you are involved in a vigorous activity for more than environment, you are probably losing a lot of salts through
an hour, you will likely need to look at taking on board some your sweat as well as water. It is important to replenish these
more fuel. This is because after an hour of intense exercise, salts – especially potassium,
you will deplete your carbohydrate stores and therefore need sodium and magnesium
to top up your fuel for energy. – so you may also need
to consider having an
This usually applies to activities like long-distance cycling, electrolyte drink instead of
swimming and running. If you play a team sport that lasts for a plain water.
long time, such as football, you may also need to think about
taking on board some more fuel.

What your body is looking for is a simple source of
carbohydrates, which it can instantly access and use to keep
you going through your activity. You also don’t want to wait
until you run out of carbs before topping up – if you know
you’re going to be exercising for over an hour, try and take on
board extra carbs after about 45 minutes so that you don’t go
down to empty. This is part of the reason that some people
talk about hitting a ‘wall’ in marathons, for example.

There are lots of different sports drinks and products that
you can experiment with. There’s no one-size-fits-all answer.
Some people can tolerate products that others can’t. Some
products contain caffeine for an energy burst, but this can
cause stomach cramps or gastric troubles for some people.

THE HEART IS THE STRONGEST
MUSCLE IN THE HUMAN BODY,

SO MAKE SURE YOU GET IT
PUMPING FOR OPTIMUM HEALTH

IMAGE SOURCES ½ GETTY

EAT WELL, LIVE BETTER 121

DISCOVER OPTIMUM HEALTH THROUGH EXERCISE

EATING AFTER A WORKOUT EATING FOR MUSCLE GROWTH

When you finish exercising, there are two things you need to When it comes to building muscle, it’s often thought you need
think about when planning what to eat. First, you will have run a high-protein diet. However, like any fad diet, it’s not easy to
down your carbohydrate stores so you will need to replenish reap results on a long-term basis. It’s much better to look at
them as quickly as you can. Second, your muscles will have your diet and how you can create balanced meals that provide
been put under strain and will need to rebuild, which is why your body with everything it needs to build lean muscle.
you need protein.
According to the British Nutrition Foundation, just 20g of
Ideally you want to eat something soon after exercising, good-quality protein is enough for “optimum muscle protein
which should contain starchy carbs and high-quality protein. synthesis” following an exercise session. It says that any
However, if you can’t eat immediately, you should make sure protein over this amount will not go towards muscle building,
that you have a snack within 30-60 minutes of finishing, and but is just used as energy for the body. For context, a protein
then eat a main meal later on. This could be something as shake can contain 40g of protein – which is about the same
simple as oatcakes and nut butter, or a homemade smoothie as a grilled chicken breast.
with milk and oats.
What is more important when it comes to eating well to
If you don’t eat properly after a workout, you won’t recover promote muscle growth is the timing of your protein intake.
fully. Then you will go into your next workout at less than While you need to ensure you have enough protein on a
optimum and, over time, your performance will suffer and you day-to-day basis, you should also make sure you have protein
can start to feel run down. Eating properly and healthily after soon after finishing a workout. This is when your muscles most
every workout is absolutely vital. benefit from the protein for building and repairing muscle
tissue. This helps you go into your next workout fully recovered
The modern and you will also begin to build muscle mass.
lifestyle is far more
sedentary than in The key is in being prepared. When you know you have a
previous generations workout planned, make sure you pack a healthy protein snack
and is having a large to eat immediately afterwards. This could be a couple of hard-
boiled eggs, for example, a chicken salad, a large handful of
impact on our nuts or a carton of milk.
overall health
LOSING WEIGHT THROUGH EXERCISE
IMAGE SOURCE ½ GETTY
Many of us will start exercising and eating healthily with the
intention of losing weight. However, in our bid to lose weight
we can forget that food is an essential fuel for our body to
work properly. One thing you should never do when starting to
increase your activity levels is limit your food intake drastically.

In this book we’re looking at living your best, healthy life long
term. It’s all too easy to sacrifice this long-term goal for short-
term success. It may take a little longer for weight to come off
by not limiting your food intake too much, but it is far more
sustainable and will help you stay healthy for life.

By combining a healthy eating plan and regular exercise, you
are reaping a lot of benefits over and above weight loss – though
if you do need to lose weight, this will happen naturally as you
get fitter, build muscle and eat well. When you start exercising,
you shouldn’t skip a meal – you need the fuel! Start with a
healthy, filling breakfast designed to give you energy for the
day (see our breakfasts boxout later on). Have lunch and dinner
at regular times, and have healthy snacks in between if you are
hungry.

If you are trying to lose weight, don’t get caught in the trap of
consuming processed products that target those who exercise.
As we have mentioned, if you are taking part in exercise for over
an hour you'll need to top up your fuel stores. However, these
products are high in calories – deliberately so, as you need

calories for sustained endurance when running a marathon,
for example – but for normal day-to-day exercise, you
simply don’t need them. It is much better to eat a
balanced diet, with plenty of fruit and veg, fibre, carbs,
protein and fat to meet your body’s requirements.
If you’re looking forward to getting started on your
fitness journey, we look at some of the most popular
activities for optimum health over the next few pages.

122 EAT WELL, LIVE BETTER

WALKING IS ONE OF
THE MOST ACCESSIBLE
AND EASIEST FORMS OF
EXERCISE, JUST MAKE
SURE THAT YOU KEEP

THE PACE BRISK!

IMAGE SOURCE ½ GETTY 123

EAT WELL, LIVE BETTER

ESSENTIAL YOGA POSES FOR BEGINNERS

ESSENTIAL

YOGAPOSES FOR
BEGINNERS

Discover how to build strength, flexibility and mental
wellbeing with this ancient form of movement

Y oga is thought to be over 5,000 years old, also helps you to improve your flexibility, balance and co-
originating in India. It has, in the past, suffered ordination. Because of its attention to breathing, posture
from a reputation as being an exercise and stillness, yoga is a mindful form of exercise. There is also
only accessible to the more flexible among some evidence that shows it can help to reduce stress and
us. However, yoga is in fact an endlessly anxiety, be used to manage back or muscle pain, and could
adaptable form of exercise, making it suitable for people of even be beneficial for those with high blood pressure or heart
all ages, shapes and abilities. Thankfully it is far more widely conditions. With all of these advantages, it is definitely worth
understood and practiced these days, especially with the making yoga part of your fitness regime, and here we look at
introduction of modified versions of yoga – such as chair/ some of the best poses to get you started.
seated yoga – proving that anyone can get involved.

Yoga counts as one of your two recommended weekly
strength sessions to help keep your muscles strong. It

CAT/COW POSE 1

Cat/Cow is a basic pose with a wide range of benefits.
You start on your hands and knees, with wrists under your
shoulders and knees under your hips, lining up at 90-degree
angles. When you breathe out, you round your spine, pulling
your head towards your navel – this is the Cat form of the
pose. As you breathe in, you turn your head towards the
sky and open the chest, creating a curve in your spine.
This is a great stretch for the back and hips, as well as
strengthening the muscles in the spine and neck. It’s a
good pose for mornings, to release any tension built up from
lying in bed at night. For women, it can also help alleviate
pain associated with menstrual cramps.

124 EAT WELL, LIVE BETTER

ESSENTIAL YOGA POSES FOR BEGINNERS

WARRIOR II POSE 3

The Warrior poses help to build standing leg strength. DOWNWARD-FACING DOG
These are also strong poses that can boost mental
wellbeing by creating feelings of empowerment. Warrior II This is one of the most common yoga poses, thanks to
targets the hips, inner thighs and groin areas, opening them its full-body strengthening ability. Starting on all fours,
all up in a powerful full-body pose. Stand with your feet with wrists under shoulders and knees under hips, lift your
wide apart. Start with your right foot and turn it 90 degrees knees up and push your hips towards the sky. Your hands
to the right. Your left foot should turn about 45 degrees to should be firm to the ground. Push your chest and head
the right. The heel of your right foot should be in line with between your arms, and keep your core tight. You may
the side arch of your left foot. Bend your knee towards the have to bend your knees if your hamstrings are tight and
right foot so that your knee sits directly over your ankle, your heels can lift off the ground when you first start.
but keep your core centred between both feet. Your arms You’re aiming to create straight lines and form a triangle.
stretch out to both sides, and you look forward towards
your right foot. Repeat on the left side.

2

4

CHILD’S POSE STANDING FORWARD BEND IMAGE SOURCES ½ GETTY

This is a very simple, relaxing pose and is often used in yoga Start in a standing position, with feet firmly planted hip-
practice as a rest pose to release muscles in between more width apart. Draw your spine to its full length, then bend
intense poses. But it’s also a powerful pose in its own right forwards, hinging at the hips. With each breath try to relax
and can be a great way to start or end the day. Kneel down the neck and shoulders. Your hands can hang, grasp your
and tip forward, bringing your arms in front of you, forehead ankles or lightly touch the floor for support. Your knees
to the floor and push your chest down. Keep your bottom should be bent as much as you need for comfort, and you
pushing towards your heels and lengthen through your spine. can start to work on straightening them over time. This
Take deep breaths as you sink into the pose and hold. This forward bend pose helps the hamstrings, relieving tension
and creating length in your body. If you can’t invert your
can help to release tension in the body, as well as help head in this way, try a Seated Forward Bend instead, with
your back to stay strong and flexible. your legs out in front of you as you sit on the floor, and
hinging from the hips towards your feet.
EAT WELL, LIVE BETTER
125

5 TOP TIPS TO START RUNNING

TOP TIPS

5 TO START
RUNNING

Join the running revolution and reap the 1
physical and mental benefits of this sport

T he great thing about running is that, at its most START SMALL
basic level, it’s very simple to get started. All you
need is some well-fitting trainers, sports kit and a Running too much too soon can lead to injury, and
can-do mindset. Running is growing in popularity this can often put people off the sport. Make sure that
every year. The Virgin Money London Marathon you start slowly when it comes to running. Begin by
and the Bupa Great North Run are both televised events that alternating running and walking – for example, run for 1
inspire and motivate hundreds of viewers to try running for minute, walk for 1 minute and repeat for 20 minutes. You
themselves – the fact that both these events require entering should always start with a short warm-up before you begin
a ballot and are hugely oversubscribed is testament to the fact running, and gently stretch at the end (more on this later).
that running is a sport with wide appeal. Then there’s parkrun Consider following a structured programme like Couch to
(parkrun.org.uk), an amazing venture where you can turn up to 5K (there are a couple of apps available that are broadly
your local event (there are hundreds around the country) on the same), which builds you up carefully week by week
a Saturday morning and run, walk or jog the 5K course with and therefore reduces your chance of getting injured.
absolutely no pressure, for free.
EAT WELL, LIVE BETTER
Running is a great cardio activity to build strength, stamina
and endurance. It can help you to achieve or maintain a
healthy weight, and it can boost your heart health. It’s
also linked to improved mental wellbeing, and can be very
beneficial to those with depression or anxiety.

126

5 TOP TIPS TO START RUNNING

2

INVEST IN DECENT TRAINERS 3

You don’t need a lot of kit to start running, but it’s important FIND A RUNNING BUDDY
to think about what you are putting on your feet. A lot of
injuries can occur because you are wearing trainers that don’t It’s much easier to motivate yourself to go for a run if you’re
support your feet properly as you run. It’s worth going to meeting a friend. Having someone to talk to while you run
a running shop and asking for their advice. They will often helps the time go quicker. It’s also nice to have someone to
look at how you run and recommend the right type of shoe share experiences with. You could also run with someone
for your feet. This can help to prevent injury and prevent more experienced, who can answer any questions you might
uncomfortable blisters. Tell the advisor your budget before have or give you some practical advice. If you don’t have
you start, as running shoes can be quite pricey for higher-end anyone to run with, consider looking for a club or running
models. Also consider some proper running socks to further course in your area, where you can connect with like-minded
protect your feet. people and commit to sticking with running for the long
term. Many running clubs will have a beginners’ session or a
Couch to 5K-style course to build you up from scratch.

5

4

SET MINI GOALS LEARN TO STRETCH PROPERLY IMAGE SOURCES ½ GETTY

Think about what you want to achieve with your running. A common cause of injuries is not stretching after you
For some people, it’s about gaining fitness, for others it’s run. Even when you first start out and even if you are
improving health and for others it might be about losing doing more walking than running, getting into the habit
weight. Whatever your personal reasons, it’s a good idea to of stretching for a few minutes after a run will do you the
set yourself some goals to achieve along the way. Track your world of good. Make sure that you stretch through your
progress using a running app or writing in a notepad. This will main leg muscles: calves, thighs, hamstrings and quads.
enable you to look back over how far you have come. You can You should also stretch your arms and shoulders (where
also decide on rewards along the way. For example, the first many runners hold a lot of tension), hips and glutes. A full
time you run 20 minutes non-stop, you could treat yourself to stretch routine doesn’t have to take long, but it should be
a new running top or a massage. Then you can move on to considered an essential part of each running session.
the next mini goal to keep you on track.
127
EAT WELL, LIVE BETTER

WHY EVERYONE SHOULD LIFT WEIGHTS

WHY EVERYONE
SHOULD LIFT

WEIGHTS

Improve muscle mass and
bone density through
regular strengthening
exercises

I t’s recommended that we all do some form of weight home, you don’t even have to go to the gym – a quick routine
training, and yet so many of us shy away from lifting in your own living room a couple of times a week can make
weights. For many people, that section of the gym a huge difference. If you’ve never done any form of weight
can be intimidating and it’s easy to assume that it’s lifting before, you can start really small with a couple of
not for you if you’re not looking to build large muscles. bottles of water or tins of beans, or invest in some very light
However, physical activity guidelines in the UK recommend dumbbells. Just don’t forget to increase the weight as you get
that all adults should lift weights twice a week to keep muscles stronger to continue to reap the benefits.
strong, and to help fight the natural decline in bone density
and muscle mass that happens from around the age of 50.
Lifting weights is also great for sculpting lean muscle, toning
up and increasing strength. If you invest in some weights at

SIMPLE DEADLIFT EAT WELL, LIVE BETTER

The deadlift is a classic weight-lifting manoeuvre. It’s a great
beginners’ move to help you perfect your form, build strength
and give you confidence to move on to harder moves or
heavier weights. Stand with your feet about hip-width apart,
with a dumbbell in each hand or a kettlebell in the centre just
in front of your thighs. Hinge forward from your hips, keeping
your spine neutral and lower the dumbbells towards the
ground until your torso is level with the ground, pushing your
hips back, then drive back up. This functional move can help
your posture and is great for those who have to sit at a desk
all day. It’s also a really practical move that can help you build
strength to lift objects in your day-to-day life, such as suitcases
or boxes.

128

WHY EVERYONE SHOULD LIFT WEIGHTS

CHEST PRESS

If you have access to a bench, this is best for alignment. Lie
on the bench, with your feet on the floor. You can also use a
step or you can lie on the floor with your feet on the floor and
your knees towards the ceiling. With a dumbbell in each hand,
raise your arms above your chest. Pull your arms down so that
your elbows are at 90 degrees in line with the floor. Push the
weights back up to the starting position. It’s best to do this
move slowly and with control. A good chest press can help to
build your chest muscles, shoulders and arms, increasing upper
body strength.

2

WEIGHTED LUNGE WEIGHTED SQUAT

Just like the weighted squats, this is a compound move. This Squats are great for targeting the large muscles in your
means you are working little muscles alongside big muscles, lower body. Add weights and you can work your arms at
which helps you tone and strengthen your body faster. Stand the same time for a full-body workout. Make sure that you
with your feet hip-width apart, holding a dumbbell in each have your squat right before you add weights. Start with
hand. Lunge forwards with one foot, keeping your knee in line your feet just beyond hip-width apart and sit back, making
with your ankle. Hold for a couple of seconds and step back, sure that you push your bottom back and down, so your
repeat with the other foot. Progress to adding in a dumbbell knees don’t travel forwards. Push to stand up, keeping a
curl with your weights as you lunge (see the next exercise). slight bend in the knee. You can add weights by holding
a dumbbell or kettlebell in your hands as you squat down.
4 Progress to a squat and press, where you hold dumbbells
by your shoulders and press up as you stand.
EAT WELL, LIVE BETTER
5

CURLS IMAGE SOURCES ½ GETTY

A simple weighted exercise that often
features on beginner programmes. And
for good reason; the curl is a great
introduction to using weights as it’s
easy to master. Hold a dumbbell (or
any light weight) in each hand. Stand
with your feet hip-width apart, with a
slight bend in your knees. Pull your core
in tight and slowly curl your forearms
upwards. You want to keep your upper
arm from shoulder to elbow still, so
that you target the bicep muscles. Curl
down just as slowly; don’t just drop the
weight. You can always do one arm at
a time as you increase strength, and
over time build up to both arms with
increasingly heavier weights.

129

5 BREAKFASTS TO GIVE YOU FUEL

BREAKFASTS

5FUELTO GIVE YOU

Ensure you fuel your TURMERIC OATS MAXIMISE THE BENEFITS OF PORRIDGE
workouts properly by WITH THIS WONDER SPICE
eating a healthy, filling
breakfast to give you Cook the porridge oats in the milk as INGREDIENTS
plenty of energy and help per the packet instructions, either on
the hob or in the microwave to your • 50 g | 1 3/4 oz | 1/3 cup
you recover preferred consistency. Stir in 1 tsp
ground turmeric and serve immediately, porridge oats
with your choice of toppings.
• 200 ml | 7 fl oz | 3/4 cup

milk of your choice

• 1 tsp ground turmeric
• Your own choice of

topping (for example,

almonds, sliced apple,

ground linseed)

NUT BUTTER BAGEL SUPER-QUICK AND FULL OF FAST-RELEASE AVOCADO AND EGG A TASTY MEAL WITH A GREAT BALANCE
ENERGY FOR MORNING WORKOUTS
ON TOAST OF CARBS, HEALTHY FATS AND PROTEIN

Toast the bagel lightly, then spread with INGREDIENTS Toast your bread. Meanwhile, poach INGREDIENTS
your choice of nut butter. Add the sliced your egg to your liking. Dice the
banana and sprinkle with the cinnamon • 1 seeded wholegrain avocado and use a fork to smash it, • 1 slice wholegrain
to serve. adding the lemon juice and a little
bagel black pepper. Serve the toast with the bread
smashed avocado and poached egg,
• 1 tbsp nut butter plus a pinch of black pepper to taste. • 1/2 avocado, skin
• 1 banana sliced
• 1 tsp cinnamon removed

• 1 large egg
• 1 tsp lemon juice
• Black pepper to season

OVERNIGHT OATS PREP THE NIGHT BEFORE FOR A QUICK CHEESE AND SPINACH GET A PROTEIN BOOST FROM THE EGGS
AND HEALTHY BREAKFAST THE NEXT DAY
OMELETTE AND CALCIUM FROM THE SPINACH

Put your oats in a bowl, jar or reusable INGREDIENTS Mix the eggs with the grated cheese. INGREDIENTS
pot, one that has a lid. Add the milk, Heat the oil in a frying pan and add the
yogurt and cinnamon. Stir, cover and • 50 g | 1 3/4 oz | 1/3 cup egg mixture. Cook until almost set and • 2 large eggs, beaten
leave in the fridge overnight. The next then add the spinach. Fold the omelette • 2 tsp Parmesan cheese,
day you can eat it cold or warm through porridge oats in half and continue to cook for another
on the hob or in the microwave. Top minute, until it is cooked throughout and grated
with the nut butter and fruit. • 2 tbsp plain Greek golden brown. Serve immediately.
• Large handful of baby
yoghurt IMAGE SOURCES ½ GETTY
spinach
• 100 ml | 3 1/2 fl oz | 1/2
• 1 tbsp olive oil
cup milk of your choice

• 1 tsp cinnamon
• Choice of fruit to top
• 1 tsp nut butter

130 EAT WELL, LIVE BETTER



EAT WELL

Eating well is an extremely important part of any healthy lifestyle, and when combined with
regular exercise you’re onto a winning formula. Eat Well, Live Better is here to help you
avoid the fad diets and make healthy eating a part of your day-to-day routine. Learn what

fats to keep in your diet and which to avoid, discover how much sugar is too much, and find
out if drinking alcohol can ever be good for you. Understand why fibre and wholegrain are
so important and whether superfoods do actually live up to their hype. We also explore the
growing trends of plant-based diets, and investigate how to source meat sustainably. Plus,

there are more than 25 recipes inside, from falafels to jackfruit goulash.

TOO MUCH SUPERFOODS
SUGAR? OR FADS?

There’s nothing sweet about what Just how nutritious are some of the
sugar can do to your mind and body world’s most celebrated food heroes?

9021

9000 WHAT IS IS MEAT
VEGANISM? SUSTAINABLE?

The lifestyle that promises renewed Be a conscious carnivore and consume
health and wellbeing meat more mindfully