Water is the second most popular drink in the US ….after fizzy drinks! A shocking statistic when you consider that our love of sugary drinks is one reason for soaring levels of obesity, type 2 diabetes, stroke and more.
And that’s not even taking into account the rising popularity of specialist coffees served in most high street coffee bars laden with calories, sugar and fat – which is contributing to our expanding waistlines and the health problems that go with it.
All reason enough to ditch the sugary drinks and make water the number one beverage of choice. But did you know that water is also a great pick-me-up and is one of the best health and beauty products around. Here are five reasons to drink more water:
Boost your brain power
Around 75% of the brain is water – so being dehydrated literally shrinks our brains! Even 2% is enough to reduce your attention, concentration, coordination and memory skills – not forgetting those dehydration headaches.
Give yourself energy for exercise
Hydration plays a major role in overall performance in sports and exercise, helping to regulate your body temperature during exercise and promote muscle recovery after it. Many athletes and amateurs alike choose to use a hydration pack during longer or more intense periods of exercise to ensure they’re performing at their peak. Visit Sky MD to learn more about hydration boost technology.
Perk yourself up
In a food and mood survey of 200 women, backed by mental health charity MIND, 80% reported that drinking more water helped them mentally and emotionally. Not surprising, when you consider how much dehydration stresses the brain. What’s more, 2% dehydration can also affect physical performance – making water a good all round pick-me-up.
Save on calories
Studies suggest women who drink more water are likely to weigh less. This makes sense given that simply swapping sugary drinks for water (yippee, calorie free!) could save you more than 200 calories per day. And with some specialist coffees containing a whopping 500 calories, drinking water instead could save another quarter of your recommended daily calorie intake.
Eat less
Hunger and thirst are easily confused – another reason why drinking more water can help with weight loss. What’s more, studies show that filling up with water before or with meals can reduce the amount of calories consumed.
Look more youthful
Did you know that one third of your skin is made up of water? So one of the best beauty aids around is staying hydrated. It keeps your skin cells plump and looking brighter, and can help banish blemishes and improve skin tone and clarity. Plus water is a good deal cheaper than all those expensive anti-ageing creams many of us slap on every day.
How much is enough?
But how can you ensure you’re drinking enough? A rough daily guide is 8 glasses for women and 10 for men. But this depends on a number of things, not least how warm it is and how active you are.
A sensible guide is to make water your main drink of choice and to drink little and often. If your pee is a pale straw colour- as opposed to dark or clear – you know that you’re getting it right!
Tuscany is the birthplace of some of the world’s most iconic wines such as Chianti, Vino Nobiles, and Brunello, to name but a few. Even today the region is one of the most prolific and famous wine producing areas in Europe. Along with the enchanting landscape of rolling hills, cypress-tree lined roads and hilltop villages, Tuscany has long been a favoured and beloved region of the Italians and visitors alike. With the help of ArtViva,here’s a run down of the wine’s from the region.
CHIANTI
Chianti is probably one of Italy’s most iconic vintages, with ancient origins dating back to the Middle Ages.Traditionally the wine is made from the Sangiovese grapes and benefits from the rugged Tuscan terrain and diversity of soil, which adds great personality to its taste. Today, in Tuscany, tours of the Chianti region’s hillside estates are popular among tourists for both the quality of sampling opportunities and the stunningly picturesque landscape that is impossible to escape!
MONTALCINO
Over the years, the Brunello di Montalcino – produced in the DOCG zone around Siena – has gained a greater regard for its higher quality than its counterparts from Chianti. The wines produced in the Montalcino region are generally more expensive and require longer cellaring for their true flavour to mature. Montalcino itself is a classic fairytale-esque hilltop town, fully enclosed within ancient fortified walls. The town is situated at a spectacular vantage point with 360 degree views of rolling hills, olive groves, perfect vineyards and scenic country roads.
MONTEPULCIANO
This medieval hilltop town is one of extraordinary beauty and is found in southern Tuscany. Tours of the town itself guide visitors through elegant Renaissance palaces, charming squares, ancient churches and stunning panoramic views of the valleys around it. The surrounding countryside is covered in vineyards that produce the area’s famous Vino Nobile. Quite literally translated into “the perfect wine, of noble men”, the Nobile is once again the product of quality Sangiovese grapes combined with a perfected aging process.
SAN GIMIGANO
Located just north of Siena, San Gimignano has an illustrious vinicultural history with winemaking traditions dating back to the Etruscan period. Today, San Gimignano holds its own DOC title and is the home of Tuscany’s only white DOCG wine called Vernaccia di San Gimignano. This particular vintage is produced from grapes planted at a particular altitude and grown in chalk soil.
These two factors, amongst others, produce the very unique personality of the Vernaccia di San Gimignano. Again, this stunning medieval hilltop town is one of the most beloved in Tuscany. Tours of the town explore the magnificent architecture and interior art while making it a point to stop and take in the vast panoramic views available around every corner.
There is no doubt that visitors flock to Italy for many different reasons. The country is a treasure trove of stimulation for every sense. However, for a real treat for the taste buds, the best destination is Tuscany. Tours, although they may be dedicated to wine, rarely avoid the opportunity to also sample fabulous cheeses, sweet delicacies and the freshest produce. You will find that Tuscany is truly a food and wine-lover’s tasting paradise!
Experience the tastes, flavours and aromas of Bangkok, Asia’s coolest city, whilst indulging in fresh, vibrant and zingy Thai dishes and contemporary cocktails at Busaba. Here are 3 reasons why you should head there now!
FOR A TASTE OF BANGKOK
Busaba speaks the language of modern Bangkok eating, inspired by the traditions of Thai cookery, with the fragrant flavours and vibrant colours of every plate transporting you across the Indian Ocean, with a menu created by Executive Chef Jude Sangsida.
The small plates are all tasty, especially Busaba’s signature Thai calamari with zingy ginger and green peppercorn. The som tam – a fragrant green papaya salad with dried shrimp, peanut, cherry tomato and fresh lime is darn good as well.
Noodles are served up in classic soups, such as coconut-rich Northern Thai laksa and tom yam soup, or fried in the sizzling wok and served in a variety of ways including the Sen Chan Pad Thai. Those with a craving for curry can take pleasure in freshly made fiery pastes including jungle chicken with Thai aubergine; mussaman duck with star anise; and songkhla beef with tangy banana pepper best enjoyed with jasmine rice to balance the heat.
Thai food is a made for sharing, so order a few dishes and some rice and get stuck in!
FOR THE CHAR-GRILL CATEGORY
The Char-Grill category is authentically Thai, with dishes featuring a distinct seared barbecue aroma and taste, from Issan-style chicken with spicy cucumber salad (order with sticky rice) to tamarind-grilled duck with Chinese broccoli, to green curry with grilled chicken.
Top Tip: If you love grilled chicken and you’re in Thailand -head to SP Chicken in Chiang Mai. This could possibly be the best chicken we’ve ever tasted. The chickens are brined, marinated, stuffed with an aromatic filling of lemon grass and garlic and cooked over charcoal. Order it with papaya salad and sticky rice – the holy trinity of Issan cooking.
FOR THE ASIAN BEERS AND COCKTAILS
Complementing the menu’s Thai ingredients and flavours, a vast selection of Asian beers and Thai spirits are available from the bar alongside other traditional refreshments and cocktails made using fresh, exotic fruits. Highlights include the refreshing Guava Bellini created with guava purèe; Asian Mojito with makrut lime leaves; and ginger spiced Red Mule featuring a dash of hibiscus syrup. For those after a pre-weekend treat can take advantage of the bar’s 2-for-1 cocktail offer available all day every Thursday. Beer lovers will be sure to opt for a chilled bottle of Busaba Saison – exclusively brewed for the restaurant by Hop Kettle Brewery – or Chang, Thailand’s most famous beer.
Address: 52-53 Eastcastle St, Fitzrovia, London W1W 8ED
Absurd Bird is one of many London joints upping the capital’s chicken scene. Serving up southern-inspired chicken dishes, moonshine and creative cocktails, Absurd Bird brings the spirit of the Deep South to the heart of the Big Smoke. Here are 6 reasons to visit:
THE SOHO SPECIALS
The Soho Specials board is packed with plates only available in Absurd Bird Soho. Choose Absurd’s original Waffle Cone with Popcorn Chicken; think of an ice cream cone made from fresh waffles, but filled with tender chicken pieces. Chicken Wraps with Quinoa and Guacamole or a Smoked Caesar dressing are ideal lunch-time bites. Absurd’s ever-changing Wild Wing Special will also feature on the board, first up is the Truffle Wing which the crowds at Wing Fest 2016 went wild for!
THE BIRD
Absurd Bird is a chicken lover’s paradise! Using only ethically sourced, hormone-free chickens from Fosse Meadows Farm where traditional free-range farming techniques mean that each bird is slow-grown for 81 days in grassy outdoor pastures which is much longer than the average 32 day-old free-ranger! Fosse Meadows allow the bird to naturally develop to maturity which produces a more flavoursome and textured meat, it’s delicious!
Each tasty bird is marinated in secret recipe sauces and teamed with an array of irresistible sides. Chicken highlights include juicy wings in Buttermilk, BBQ, Buffalo or Garlic and Parmesan sauces; Grilled Whole Chickens with Sweet Gravy and Chicken Sliders. Plus, don’t miss out on the Dirty Buns – fried chicken, spicy mayo and pickles served in a bouncy bao bun.
THE SHARERS AND SIDES
Bring added excitement to the table with southern sides and sharing dishes of Jalapeño Cheese Biscuits, Spinach and Artichoke Dip with Tortilla Chips and Sweet Potato Bake with toasted marshmallows. Absurd’s famous Jalapeño Mac and Cheese is an indulgent addition to any main course.
THE GREENISH PLATES
After something a little greener? Opt for the superfood packed organic Quinoa and Mango Salad with spring onion, cucumber, pomegranate, coriander and tomato or hit refresh on a classic Caesar with plenty of southern spices.
THE SWEET SOMETHINGS
It’s not just about the chicken; leave with a sweet taste in your mouth and try Absurd’s famous Crack Pie or go for an all-out blow out with the ultimate Peanut Butter Cheesecake. Both are sure to have you coming back for more.
THE MOONSHINE
No Southern affair would be complete without jars of Moonshine. Brewed at Signature Brewery in Leyton, bottles of Absurd Moonshine and Absurd Lager bring a quirky twist to the drinks menu. In the downstairs hideaway bar, sip your way through an impressive list of cocktails from mixologists Soulshakers. Enjoy Absurd’s take on some classic serves or get going with a Little Red Rooster – Finlandia Vodka, raspberry, strawberry, zesty lemon juice, sugar, and fizz, or the Cock Shot – a shot of Moonshine with a shot of Chicken Consommé – is a must try.
So we all love a bit of nail polish on our finger tips, but don’t you just hate it when you spend time painting your nails and the next day it’s chipped off? Well, below is our step-by-step guide on how to avoid chipped nail polish…
How To Avoid Chipped Nail Polish:
1. First of all, make sure you nails are clean, with no residue from previous polish and no grease. Our nails produce natural oils which lifts the polish off, so to prevent this happening as much as possible you need to make sure there is no oil there to begin with.
2. Next apply a layer of base coat nail polish. Clear nail polish works perfectly fine, so no need to spend extra on a special base coat polish. The base coat will prevent the polish staining your nails as well as protect the colour polish from chipping quite so easily.
3. Once the base coat is dry you can apply a layer of coloured nail polish. Make sure the polish isn’t too thick or gloopy as this will effect the look of your nails. Wait for this to dry and apply another coat, ensuring the colour is spread evenly across your nails.
4. Finally, apply two layers of top coat nail polish. Then in a couple of days time add one more layer. This just protects the nails again, to ensure any chipping that may appear soon can be prevented. We recommend trying out OPI’s Top Coatnail polish that protects and leaves a high gloss finish.
The advice above will help you avoid chipped nail polish for 3-5 days, however I have one more piece of advice to help avoid chipped nail polish for up to a week:
After applying the coloured nail polish, dip each nail in a shot of vodka, wait a minute or so for it to dry and paint over with two layers of clear nail polish. This has worked before when doing ‘newspaper nails’. The newspaper nails lasted for a week, with no chips at all until day 7, suggesting that the vodka trick really works!
One final piece of advice would be, if you have enough space, keep your nail polishes in the fridge. This prevents them from going sticky.
If you have any tips and tricks then please let us know and we’ll tell our readers!
Summer isn’t all fun and games. If you’re not careful, too much sun, sand and saltwater will wreak havoc on your skin and hair. To make sure that readers can enjoy some July shenanigans without paying the price in October, health website Treato has compiled a list of tips for updating your beauty regime for the summer.
Make sunscreen application a daily chore
Do you put on sunscreen before you go to the beach? Good for you. However, when the temperatures are consistently above 80 degrees, you should be wearing sunscreen everywhere you go. Next time you’re at the drugstore, pick up a daily moisturizer that’s SPF 30 or higher. It’s a surefire way to ward off the aging effects of UVA/UVB rays as well as skin cancer.
1. Easy on the eyeliner… and mascara… and foundation
Sadly, sweat doesn’t mix well with your favorite beauty products. Think of summer as an opportunity to take a break from heavy makeup. While you don’t have to go makeup-free, try opting for a lighter touch, especially when it comes to foundation, which can clog your pores and lead to breakouts. If you’re going to be wearing less clothes, why not let your face breathe a bit too?
2. Practice vacation prep
Planning an island getaway? Be extra-vigilant about daily sunscreen application in the weeks leading up to your trip. This will help your skin prepare for long days at the beach and in the water. You should also exfoliate problem areas like your elbows, knees and feet that don’t get much love during the cold and dry winter months.
3. Engage in hair care warfare
Here’s the scenario: UV rays, saltwater and chlorine are all teaming up to do some serious damage to your precious locks. What do you do? Prepare for battle! First, before you even leave the house, use a hydrating shampoo and conditioner. After getting out of the shower, consider applying a UV-based hairspray that will protect your hair’s color and keep it looking shiny. Before going for a dip in the pool or ocean, spray your hair with water so that it won’t absorb too much chlorine or salt. Lastly, find a cute hat! A hat can’t be beat when it comes to hair care warfare.
4. Tan the safe way
You shouldn’t bake in the heat for hours to get that sun-kissed glow that everyone craves. Instead, try a gradual self-tanner. Choose one that contains a lower percentage of DHA so you don’t end up looking like an Oompa Loompa. Also, for an even color be sure to exfoliate before applying the self-tanner.
5. Treat sunburns ASAP
Even if you take all the necessary precautions, there’s a good chance you’ll get a sunburn at some point during the summer. To reduce redness, soak a facecloth in skim milk and ice and apply it to the affected area for 5-10 minutes. Pop an aspirin or ibuprofen to lessen the sting.
6. Switch up your nighttime routine
If you normally use an exfoliator at night, try a gentler foaming cleanser to degrease your skin from the heat and humidity. A glycolic mask every 7-10 days will help prevent breakouts. Also, skip the nighttime moisturizer. Let your face breathe while you catch some Z’s.
7. Don’t forget about your lips!
Lip balm is always within arm’s reach in the wintertime, but during the summer you’re probably more worried about all the other areas that need TLC. Because the sun is just as unforgiving to your lips as it is to the rest of your skin, invest in a lip balm with SPF 15 or higher.
Introducing one of our favourite noodle bars in town – the hidden Fitzrovia noodle bar where the broths are bold and the vibe exudes ‘South Asian hawker house hangout’. Hidden away, Tang is your one stop slurp shop next time you need a noodle soup with more than a little bite.
THE IDEA
Inspired by the South East Asia’s street markets, urban-cool concrete floors and exposed hanging bulbs sit alongside newspaper-lined walls adorned with photos from across Asia. You can take your place at a communal bench table or gather around the open kitchen to feel the heat of the action.
LOCATION
Located in a ‘blink and you’ll miss it’ spot just off Tottenham Court Road, those in the know are tucking into Head Chef Chen Ng’s unique tangs. Meaning ‘soup’ in Chinese, the steaming bowls are lighter than ramen, punchier than pho and fuse together influences from across the entire Asian continent. Healthy yet hearty, they’re the perfect blend of flavour and tradition and are as Instagram-worthy as they are delicious.
SLIP, SLURP & SAVOUR
Each bowl begins with a broth of Asian spices including ginger, star anise and mandarin peel – ingredients typically used for their restorative qualities in South East Asia. Tasty tang combinations include juicy tiger prawns, beansprouts and a perfectly soft-boiled egg; roasted and poached chicken with ginger sauce; or salted vegetables with tofu and shiitake mushrooms.
SMALL PLATES
Small plates include Korean-inspired fried soya milk chicken seasoned with homemade hot sauce; crispy black bean tofu in a white miso sauce; and cold wheat noodle salad with Asian pear, cucumber, pickles, goji berry and a soft-boiled egg. Homemade gluten-free baos come filled with the likes of fried chicken with pickled bok choi; braised beef with cucumber; and crispy tofu with salted egg yolk sauce. Big flavours are perfectly balanced with pickles and citrus creating that ‘ying and yang’ characteristic of Asian cooking.
THE DRINKS
Complement the spice with a Chelsea Blonde, Bohemia Lager or Paxton IPA from The London Beer Factory, based in West Norwood. Red and white wine are both available alongside juices from Owlet in Kent, Karma Cola soft drinks and Lalani & Co Oolong Tea from Taiwan.
Are cool cocktails, food you want to eat and a great vibe your thing? Then here are 7 reasons to visit the The Refinery New Street Square in London soon.
The Breakfast
Early risers can start with a fuel injection of London Calling coffee, vitamin-rich smoothies or freshly-pressed juices whilst tucking into saffron baked eggs in tomato sauce with chorizo and piquillo peppers; a vibrant breakfast quinoa bowl with spinach, avocado and poached egg; or a full English with plenty of toast.
The Seasonal Menu
For the main event, focus is given to stylish small plates and larger comfort dishes. Enjoy broad bean and ricotta on toast; crispy squid with lemon mayonnaise; or a homemade scotch egg with fiery chorizo and smoked paprika mayonnaise. Substantial mains include a half-roasted lemon chicken with herby chimichurri sauce; pea and lemon risotto with creamy mascarpone; rare beef steak sandwich on toasted sourdough with horseradish mayonnaise and truffle oil dressing; and smoked chicken salad with avocado, mango and cashew nuts.
The Sharing Boards
Sharing boards, perfect for catch-ups over cocktails or private events, include Middle Eastern-style mezze; seasonal charcuterie; and crispy duck flatbread with cucumber, spring onion and hoisin.
The Delicious Desserts
Not forgetting dessert, choose from Eton mess with meringue, strawberries, cream and mint; knickerbocker glory with salted caramel ice cream, plum, honeycomb, cream and almonds; or lemon tart with crème fraiche.
The Cocktails
From Monday–Friday, find Drake & Morgan’s masters of mixology shaking and stirring a collection of globally-inspired concoctions. Choose from classics such as the Old Fashioned or Pisco Sour, or indulge in something a little more creative like the Candy Shop (Tanqueray gin, rhubarb & custard liqueur and lemon).
The Al Fresco Pop-Up Peroni Ahmbra bar
Experience something new at the al fresco pop-up Peroni Ahmbra bar this summer. Peroni Ambra is a real thirst-quencher combining the refreshing Peroni Nastro Azzurro with the sharpness of chinotto – a rare, Italian citrus fruit – and is served over ice. This is the place to escape the everyday; kick back and soak up some rays whilst watching the world go by.
The Wine
Gluttons for the grape can enjoy bottles from some of the best vineyards in the world while bubbles come in the form of champagne, prosecco and English sparklers. There’s also craft brews like English Hawkes Urban Orchard and Goose Island Honkers Ale and zero proof mocktails – the Black Magic is a study in the dark art of experimental cocktail-making – a concoction of beetroot juice, honey, lime and activated charcoal – Instagram it quick before it disappears!
Country chic weddings are so in right now. It’s all mason jars and raffia bows wherever you look. But having a rural style wedding can go wrong if you don’t make sure that your clear expectations are met by those around you. Remember a country wedding should be informal but still chic, and everyone involved needs to be aware of this. Read on for some inspiration.
Venue – Views are important but so are facilities
One of the most important things, when you are sorting out a country chic wedding, is to find that perfect venue. Country House Weddings offers a selection of stunning venues that capture the charm and elegance of a countryside wedding.People dream about having their wedding photos taken in a field full of sunflowers. Or with rolling landscapes in the background. So the location and view can be a massive deciding factor when choosing this.
But is this the only thing you should be thinking about? No, it really isn’t. It can be the most beautiful field in the middle of nowhere. But if there is poor access so you can get your wedding cars anywhere near. Or no toilets for the guests, and nowhere to prepare the food, you are going to make things pretty difficult for yourself.
A solution to this problem is to use companies that specialize in providing facilities that you need for an outdoor wedding.
Then, you know that your day will be a success and that a certain standard will be achieved. Even if you do choose to have in the back and beyond.
Decor – It takes a lot of work for things to look messy
For many folks sorting the decorations for their wedding is one of the most fun a creative parts. Of course, for a country chic wedding you will be focusing on things like jam jars with fresh wild flowers in. Burlap bows and swags, as well as mason jars, with lids, and straws for the guest’s drinks.
Just remember though that just because you are going for a rustic theme, it doesn’t necessarily mean that anything will be cheaper or easier to do. It can take just a much effort to get rustic decorations looking right, as it can for the classical roses and diamonds style wedding.
Remember too that rustic weddings are super popular these days. So unless you are creating your own decorations, you will be paying comparative prices to any other style that is available.
Food – Filling food doesn’t come cheap
Another aspect of getting your country style wedding right is the food. Let’s be honest everyone loves the food at weddings. As they are normally starving once, the ceremony has finished. Especially if they have had a few drinks in that waiting period in between, so they tend to want a filling meal.
However finding a suitable filling meal for a rustic style wedding doesn’t necessarily come cheap. Of course, you do get to think outside the box a little more. For example, you can offer spit roasted pork or lamb with cold sides. Or sausage and mash and even fish and chips. But is can still add up to a lot of money if you are having more than 50 guests.
A good way around this is to offer a cold buffet with a lot of variety. Include items like pates, cheeses, crackers, fruits, cold meats and sandwiches. This can work well with the country theme. It also means that you don’t have to have hot food facilities on site which can save you a significant amount of money.
Service – Outdoors is amazing but is practical?
Country chic couples often favour having their service outside. This is a wonderful idea until you realize that we live in the UK, and the weather is an about as predictable as the US election result.
The romantic idea of getting married in the summer, under a gazebo, in a beautiful place surrounded by nature can be so tempting. But if you are set on this you do need to make sure there is a plan B in case the weather isn’t quite what you want.
Some venues are well prepared for this and offer both indoor and outdoor services options, which can be switched at short notice if the worse happens. This is a much better way of doing things, than relying on the weather to be sunny, which can just end up causing a lot of unnecessary stress and heartache.
With just a few days to go until the London marathon this Sunday, DW Fitness has put together its top 26 tips for survivng the distance!
Anyone competing in a marathon this Sunday will now probably be in tapering mode, a phase where you will be reducing intensity and conserving energy for the big event in a few days’ time. That means fuelling your body with carbohydrates, getting plenty of sleep and reducing the length of your runs.
Despite the reduction in training, this part of your preparation may cause you to feel more anxious than relaxed (shouldn’t you be running more?) but it is an essential part of training; whatever you do, don’t suddenly push yourself to do your longest run yet!
To provide you with some bonus support, DW Fitness has put together a marathon list of 26 tips to help you in the build up to the race and how to recover afterwards.
Before and during the marathon:
Reduce your training
If you haven’t already, significantly reduce your training to give your body a chance to rest. You should use this time to store up physical and mental energy, plus you don’t want to risk injuring yourself before the big day!
Fuel your body
Treat your body like a machine and fuel it efficiently. While this is your opportunity to load up on carbohydrates for energy, don’t use it as an excuse to pig out. Junk food will only hinder your process, so stick to the healthy road until after race day.
Set yourself targets
Memorise specific timing goals in your head so you can pace yourself, but don’t get too focused on individual miles. Group miles together in 3s, as this will help you to manage the race mentally and keep you focused.
Run like clockwork
Run at the same time everyday as the marathon will start at to ensure that your body is in sync when it comes to the big day. You certainly don’t want an unplanned trip to the bathroom half way through!
Visualise the route
Visualise the route and familiarise yourself with the twists and turns so that nothing catches you out come race day. Some people like to imagine themselves running and winning the marathon for a boost of mental confidence.
Make a motivational playlist
You’ll be running for a long time and after the adrenalin of the first few miles leaves you, you might struggle to keep yourself focused. Avoid boredom by creating a long playlist filled with songs that will encourage you to push on – don’t chance it with shuffle!
Do a dress rehearsal
Overheating, chafing, getting blisters – there are a number of outfit disasters that can go wrong and potentially ruin your race. Make sure that you complete at least one long run in the outfit you will be wearing on race day and whatever you do, don’t buy new trainers!
Sleep
It’s vital that you get plenty of rest in the week leading up to the marathon, but it is crucial that you get a good night’s kip the eve before. Avoid eating too late and let yourself wind down a little earlier than you normally would to help you to relax into a natural sleep.
Eat breakfast
Your nerves may prevent you from feeling hungry, but eating breakfast is extremely important on race day as the food will keep you going while you’re running. Eat 2-4 hours before you’re due tostart, fueling yourself with plenty of fluids, carbohydrates, proteins and fats. Why not try 3 slices of wholemeal toast, with natural peanut butter and a banana as your pre-race feast?
Loosen up
Warm up slowly by doing some light cardio exercises before you’re due to start, stretch a little but don’t pull on your muscles if they feel tight. You want to remain as loose and flexible as possible.
Start slow
The first few miles may feel so easy that it’s tempting to pick up the pace, but don’t push yourself yet. Stick to a comfortable pace throughout the first half of the marathon, you can start to develop speed in the last few miles (we appreciate this can be easier said than done!)
Stay hydrated
Drink water, energy drinks and energy gels whenever possible, to keep yourself hydrated so your performance isn’t affected throughout the marathon.
Research presented at the American College of Sports Medicine annual meeting, and cited in Active.com, found that when runners only replaced 75% of their sweat lost through exercise, they were 3% slower compared to when they replaced 100% of the sweat lost.
Go hard in the last miles
Begin to pick up the pace as you approach your last 5 miles. This is the time where you can really gather speed and push to overtake people, keep going until you smash through the finish line.
For recovery:
Enjoy it!
Sometimes you forget just how amazing running a marathon is, so take the time to mentally soak up the finish line as you run past and realise that you’ve done it!
Keep moving
The last thing you want to do is carry on, but your muscles will be much more sore if you suddenly stop moving. Lightly jog and walk around for at least 15 minutes after the race to slowly ease your body out of marathon mode and reduce the buildup of lactic acid in your muscles.
Refuel
Eating may be the last thing on your mind after all that exercise, but it’s crucial to consume something around 30 minutes after the race to keep your blood sugar levels up, replenish lost glycogen and repair damaged muscles. Opt for a carbohydrate, such as a banana, and some nuts or an energy bar for protein.
Keep warm
Running a marathon is tough on your body, even though you’ll be sweating you’ll soon drop down to a normal temperature post race – sometimes you will feel colder than normal due to the energy you’ve lost. Change into soft, warm clothes after the race to keep warm and comfortable.
Treat any minor injuries
Tend to any minor injuries you may have sustained during the race such as blisters, chafing or cuts.
Reward yourself
4 hours after completing the race you will be starving, which means it’s the perfect opportunity to enjoy all of the food that you forbid yourself from eating during training. Your body will still expend energy after the race so you won’t need to worry about consuming high levels of calories and fat. Bon appetit!
Elevate your legs
Your feet and legs will be feeling an immense amount of pressure after a marathon, so take the opportunity to lay down for 15 minutes and elevate your feet by propping them up with cushions or a stool.
Foam roll
Wait at least 6 hours after the race to complete the dreaded foam roll. While this may be uncomfortable, foam rolling helps to stretch out your muscles and avoiding this step will cause you much greater pain the next day.
Take a cold bath
Soaking in a cold bath around 5 hours after the race can help to reduce the inflammation in your muscles. If you can’t face the cold water, then compression tights will also help to reduce this and prevent injury.
Massage
Wait at least 24 hours before you have a massage, this will help to relieve the tension from sore muscles and aid a speedier recovery. If it isn’t possible to see a professional you can always gently massage your legs and arms yourself.
Sleep
Once again, sleep is vital for recovery. Make sure you get a full 8 hours or more if you need it. Be sure to keep plenty of water by the bed so you can replenish your fluids in the night, you might even want to include a small snack.
Keep active
It’s natural to be sore, but don’t let that feeling stop you from moving around in the days after your race. Gentle activity, such as walking and swimming, is the best way to help your muscles recover and get back to normal.
Cross train
The thought of running again so soon will probably fill you with dread, so instead try some different exercises such as cycling to keep your muscles active without re-aggravating any injuries.
Plan your next marathon!
You might not put your running shoes back on for another 6 months, but we bet you’ll be desperate to run another marathon eventually!
Check out 10 surprising facts about the marathonto find out why your spine shrinks when you run a marathon, how 3 runners covered 4,000miles of Sahara desert and how the 2 hour world record is just around the corner.
Tuscany has something for everyone. From its historic towns, thermal spas and world class wines, it’s the perfect destination with something to suit every holiday need. Here are a few reasonsS:
First class wine
Visit the nearby wineries of Montepulciano, Montalcino, San Gimignano and the Chianti region to sample their famous wines.
Proximity to many must see Italian cities
The beautiful cities of Florence, Arezzo, Siena, Pisa, Lucca and Pistoia (the 2017 Italian Capital of Culture) all known for their magnificent fine art, medieval history and architecture
Foods
Tuscany is known for its fine local produce. Nearby Pienza boasts exquisite Pecorino cheese while premium Tuscan Olive Oil is produced from the many olive groves.
Hospitality
Italians are warm and friendly people who want you to have the best experience in Italy. Everyone you meet in Tuscany will be happy to help, whatever you need!
Stunning views
Tuscany is blessed with wonderful scenery which are best enjoyed over a long lunch – the perfect way to soak up outstanding panoramic views and magical landscapes.
Hilltop towns
Tuscany boasts so many hidden gems including the stunning hilltop towns that are a must see, including Cortona, Pienza, Perugia, Montepulciano, Trequanda, Radicofani. Or an etruscan town as Chiusi or Anghiari – famous for its battle painted by Leonardo da Vinci. If you need some hiking boots to tackle the hills visit Gearweare website.
Thermal spas
Tuscany has a collection of spa resorts which offer a range of treatments to relax, revive and rejuvenate including those at Rapolano, Chianciano, Montepulciano, Saturnia and Bagni San Filippo.
Outdoor activities
from mountain biking to horse-riding and hot air ballooning to hiking there is so much to do for those seeking action.
Great dining out
wonderful restaurants serving delicious Tuscan cuisine are in abundance – it’s impossible to eat badly! Why not try “Pici all’Aglione”, a delicious dish of hand rolled pasta and juicy tomatoes? Meat lovers must try the meltingly tender Chianina steak, full of flavour and best served rare.
Learn a skill
Improve your Italian, brush up your painting skills, or learn how to cook delicious Tuscan dishes from those who know best.
Where to stay?
If Tuscany is on your list this year, then why not choose Cignella. Perfectly situated to enjoy all that Tuscany has to offer and nestled in the hillside, the Cignella Estate enjoys incredible views across the Tuscan landscape. The spacious and airy villas and apartments have lovingly been renovated from their former use as a traditional Tuscan farm to offer modern and extremely comfortable accommodation. With quality appliances, ample lounge and dining areas plus an outside terrace there is plenty of space to relax, play and enjoy meals. Locally sourced paintings, furniture and soft furnishings keep the style authentically Tuscan and welcoming.
We’ve asked nutritionist Cassandra Barns to give use the lowdown on how pollution messes with our skin. She also reveals 5 foods (including chocolate) that help pollution proof our skin
Pollution and skin ageing
Our skin is an expression of our health and our environment. When we’re tired or unwell, it can look grey or dull. And when we’re exposed to lots of toxins and free radicals – and don’t have enough antioxidants to ‘mop them up’ – one of the results can be faster skin ageing.
So what are the sources of these skin-damaging toxins and free radicals? Smoking is one of the major culprits, of course. But another key factor is pollution – the chemicals that we’re all exposed to every day, in the air we breathe, the substances that come into contact with our skin, and even in our food and water.
What are free radicals?
Rust is an example of free radical damage that happens in our external environment. In the body, when there is an excessive amount of free radicals around, this can damage to cells and proteins that make up the body’s tissues – including our skin.
What are antioxidants, and what can they do to help?
Generally speaking, antioxidants are substances that react with those free radicals, stopping the chain of damage that can occur. Vitamins C and E in our foods have this direct antioxidant activity.
There are unique substances found in plant foods that are said to have antioxidant activity. Particularly important are the polyphenols. There are many individual types of polyphenols, from anthocyanins that give brilliant red, purple and blue colours to fruit and vegetables, to flavonols found green tea and cocoa.
All of these antioxidant substances together work towards protecting our cells and tissues – including our skin – against the damaging effects of free radicals and pollution.
How do I get enough antioxidants?
So one of the primary ways to support our body’s antioxidant defence system is to consume plenty of plant foods – especially vegetables and fruit. As well as providing vitamin C, they are literally brimming with those all-important polyphenols, as well as other types of antioxidants.
Here are some of the top antioxidant-rich foods that can help fight free radicals. Some might surprise you.
Green tea
Green tea contains catechins, which have demonstrated pretty impressive abilities to fight free radicals. A specific catechin called EGCG (epigallocatechin gallate) is thought to have the most potent protective activity.
To get the most out of your green tea, go for matcha. Matcha tea is a high-quality powdered green tea used in Japanese and Chinese tea ceremonies. It’s made from only the fresh leaf tips of the tea plant, which are shaded from the sun to increase the chlorophyll and nutrient content. A study carried out at the University of Colorado found that the content of the EGCG in a cup of matcha can be over 100 times greater than that found in a standard green tea.
Purple, blue or dark red fruits and vegetables
Berries are among the big hitters here, including blackberries, blueberries, raspberries, blackcurrants, redcurrants, and so on. Their colours indicate the presence of anthocyanin antioxidants – ‘cyan’ in the word anthocyanin means ‘red’. Then think of cherries, plums, red cabbage and purple carrots – all of these also provide anthocyanins.
Beetroots have a fantastic purple-red colour too. They are also high in antioxidants but primarily a different type, called betalains.
Orange and yellow vegetables and fruits
Think carrots, sweet potatoes, butternut squash, pumpkin, peaches, apricots and papaya. All of these are rich in carotenoids, another type of antioxidant. In fact, the carotenoids may be particularly protective against sun damage to the skin (although, of course, eating orange veg is not a replacement for topical sun protection). Green vegetables also contain carotenoids, as well as a wealth of other nutrients.
One important thing to note about carotenoids is that they’re fat-soluble. That means they will only be absorbed efficiently when you consume them with fat. So roasting your carrots or sweet potato in coconut oil, or tossing your greens with butter or ghee after steaming is ideal.
Spices – especially turmeric
Spices and herbs have perhaps the highest antioxidant activity of any foods. However, their impact tends to be lower because we only eat a very small amount of them compared to vegetables and fruits. Some of the best examples include cinnamon, cloves, star anise, oregano, rosemary, basil, thyme and parsley.
But turmeric in particular stands out, thanks to its content of curcuminoids – pigments which give this super-spice its bright yellow-orange colour. Curcuminoids have shown particularly strong antioxidant activity. Curcumin, the most widely studied curcuminoid, may even directly reduce skin aging – including preventing moisture loss and protecting against wrinkles [3]. You can get your daily dose of turmeric by including it in home-made curries and other Asian-inspired dishes – but make sure to buy a top-quality organic turmeric powder or fresh root if you want to reap the full antioxidant benefits.
Dark chocolate
Although chocolate in general gets a bad rap, this is mainly because the average chocolate bar is high in sugar and contains only a small amount of cocoa. The cocoa bean itself (called cacao in its raw form) is actually a good source of nutrients and is rich in antioxidant flavonols. In fact, in a study published in 2010, cocoa and dark chocolate came in the top ten of a list of the 100 richest dietary sources of polyphenols!
So the higher the percentage of cocoa in your chocolate bar, the more flavonols you’re going to get – ideally go for 85% and upwards, although 70% can still be beneficial. And for the ultimate antioxidant boost, go for organic, raw chocolate, which is becoming increasingly popular as we’re clocking onto all of its potential health benefits.
Why choose organic?
There are two primary reasons to go organic when buying your antioxidant-rich foods.
Firstly, non-organic food production uses many more pesticides, fungicides and artificial fertilisers. These are chemicals that may be harmful for our health with long-term exposure, and are among those very substances (pollutants) that may have skin-damaging effects.
Secondly, organic foods may have a higher antioxidant content too. A team of experts led by Newcastle University has shown that organic crops are up to 60% higher in a number of key antioxidants than conventionally-grown ones. The study, published in the prestigious British Journal of Nutrition, also found that there were significantly lower levels of pesticide residues and toxic heavy metals in organic crops [5].
This is a great indication that choosing foods produced to organic standards are better for our skin and overall health.
London is full of tried, tested and true burgers. If you fancy a burger, you could easily spend your time and your money frequented places like Honest Burger, Patty & Bun and even MeatLiqour. Or you could live little and try Big Fernand which is one of the city’s new-ish burger joints. Big Fernand opened back in March 2015 and specialises in “hamburgés” – burgers made with a pronounced French accent of course.
IDEA
The idea behind this endeavour is pretty obvious – it’s created for people who love burgers. The guys here prepare homemade French burgers cooked as you want, from raw to burned. The burgers are topped with a winning combination of French unpasteurised cheeses and home-made sauces, all wrapped up in a robust, secret-recipe “pain de mie” bun that won’t collapse in your hand.
Location
BigFernand is located in the heart of Fitzrovia on Percy Street. Nearest tube stop is Goodge Street.
The Atmosphere
We like it. Not only can you walk right up to the counter and order, but it’s also a comfortable place to eat. However, the only thing we found slightly strange was the split-personality décor. Downstairs is your typical burger joint – a counter, wooden table etc, however upstairs looks like a French Bourgeois inspired living room that should be serving tea and french pastries.
The Burgers
We were initially a bit sceptical of a French Burger joint, after all burgers aren’t the first thing that comes to mind when you think of French cuisine. However, like with nearly everything they do, they have thrown some classic Franco-Flair at it, and turned this American classic into something that is a bit more refined and dare we say more classy.
The burgers at Big Fernand have a French twist and a certain je ne sais quoi (clichéd we know) that is down to many components. From the artisan buns made in London using a French baker’s secret recipe, and the class meat and unpasteurised French cheeses, to the freshly chopped herbs and home-made sauces created by Chef Thomas Boutin that have some serious zip to them, the burgers here are perfectly formed – not to big, not too small and they don’t sag or fall apart.
Build your own Burger
Just as kids get excited when their parents take them to the Build-A-Bear Workshop, adults will get excited at the prospect of the “atelier hamburger” at Big Fernand. It literally means hamburger workshop and you can make your own burger, deciding on which meat you want (beef, lamb, chicken and veal) which cheese and which condiments.
Top Tip
If you go for one of the burgers already made on the menu, please do not mess around with it. No it wouldn’t be better with a different kind of cheese, or no cheese or with a different kind of sauce. It’s excellent as it is.
Why Go
We’re not saying the burgers at Big Fernand are the crème de la crème of burgers in London (Honest Burger we’re looking at you) but they are certainly up there and you’ll be happy if you go.
Is your home looking a little boring? Do you sometimes sit in your room and wonder how you can bring some life into your home? Do you want to incorporate a little more of your own personal style into your rooms? Well we are here to help. We’ve asked the experts at AIDA, one of our favourite shops in Shoreditch who offer an array of quirky brands, from distinct vintage influence through to modern and contemporary styling, to share their top 10 tips on how to give a unique touch to your home.
Be Yourself
The most important consideration when decorating your home is that the aesthetic reflects your personality. You’re not creating a show home, you are creating a sanctuary for yourself and your loved ones – so whether you’re juggling a career with young children, or working on your dream fashion collection whilst also working a 40 hour week, your space should fit with your lifestyle.
Be A Collector
The objects and trinkets you pick up when you’re travelling are the items that can make your home unique. Objects can tell a story, and having a visual reminder about that party holiday in Ibiza, or romantic Moroccan trip last year can transport your mind after a stressful work day and act as a talking point when entertaining.
Curate and Rotate
When curating the AIDA home range we saw so many beautiful, well designed and inspiring pieces. Tempting as it is to have everything on show, sometimes less is more. Rotate your favourite objects and put the others in storage until you are ready for a seasonal change.
Invest In Classic Pieces
I am a big believer in saving for the perfect piece rather than settling for something that’s not quite right. Buying into a classic brand or style will last a lifetime and may even become something that appreciates in value and can be passed down through your family.
Listen to William Morris
‘Have nothing in your house that you do not know to be useful, or believe to be beautiful.’ William Morris knows best – enough said.
Support Local
There are so many extremely talented, passionate designers and craftspeople in the U.K. Pop along to local design markets and source up-and-coming makers; not only will you end up with a unique item, but you will most likely be able to speak directly to the designer too. It feels good to be part of a community that supports creatives and helps to fund innovative and sustainable manufacturing on your doorstep.
Don’t Be Afraid Of Colour
Although the trend for monochrome interiors is not going anywhere fast, it’s still nice to inject a bit of seasonal colour and pattern into your home. You can do this simply and easily with artwork or interesting textiles without having to make major decorative changes. At the moment we are brightening our walls with Claudia Borfiga’s graphic screen prints.
Indulge Your Five Senses
Smell, Touch, Taste, Sight and Sound.
Immerse yourself in an environment that pleases all of your senses. There’s nothing like kicking your shoes off and letting your feet sink into a textured rug or breathing in a scent that takes you to another place. Cosy throws, your favourite aromatic candle, great music, art and food – enjoy life at home.
Take Your Time
There is so much fun to be had looking through interior blogs, following designers and makers on Instagram and scouring unusual shops to find that perfect piece for your home. What you buy will likely become part of your day to day scenery, so take the time to find things that will enhance your life and that you’ll love looking at every day.
Enjoy
It’s your interior and your home, so have fun with it. The person who really has to love it is you.
Achieving your fitness goals doesn’t rely on exercise alone; what you eat is crucial too. Your food needs to provide the nutrients that give you energy and allow you to perform at your best, as well as to restore your muscles and help you recover after a workout.
Of course, eating fresh foods – especially lots of fresh vegetables and fruit – is an important part of this. But there are also a few healthy ‘staples’ that every fitness lover should keep in their cupboard. They can help you make a quick healthy meal when you get in from a workout, or a nutritious snack to eat on the go, and provide lots of those energy and muscle-restoring nutrients. With this in mind, Nutritionist, Cassandra Barns gives green light to essential cupboard staples for all those fitness fanatics out there!
Tinned beans and pulses
Beans, lentils and chickpeas have a lot going for them as a store cupboard staple. They’re a great mix of carbohydrates and protein, both of which are needed to restore your muscles after a workout. They’re a good way to quickly and easily add some extra protein to salads, soups, stews and even stir-fries, and are a particularly important source of protein if you’re vegan or vegetarian. To make a quick meal or snack, mix drained lentils with a peeled and sliced avocado, diced spring onions, halved cherry tomatoes, olives and chopped ham (optional), drizzle with lemon juice and olive oil, and sprinkle with sea salt and ground black pepper.
Porridge oats
If you work out early in the morning, a big bowl of oat porridge can make a perfect post-workout breakfast. Nairn’s Gluten-Free Porridge Oats (£1.99) provide slow-releasing carbohydrates to help replenish your muscle glycogen (the energy stored in your muscles) and are a good source of magnesium, which may support muscle recovery and relaxation. Stir in chopped nuts, raspberries or sliced strawberries, and cinnamon. Porridge can also be a good ‘emergency’ supper on the odd occasion you come in really late from a workout and don’t have time to prepare a meal.
High-protein pasta
We’ve already seen the benefits of getting your carbs and protein together in the form of beans and pulses. Well, now you can get this combination from your pasta too. Clearspring’s Green Pea and Quinoa Pasta (£2.89) provides 21 g of protein per 100 g compared to around 12 g in standard wheat pasta and only 8 g in brown rice pasta. This makes it fantastic as part of a meal for refuelling after a workout. Use it in place of any ‘normal’ pasta.
Tinned sardines
These should be in everyone’s cupboard, but particularly if you’re into your fitness. They’re a great source of protein for restoring your muscles and building strength. They contain lots of omega-3 fats, which may help with reducing inflammation – particularly helpful if you’re sore after a workout or want to recover faster. (Note that tuna provides protein, but not the beneficial omega-3s!) Sardines are also one of our best non-dairy sources of calcium – if you eat the soft bones. Calcium plays a vital role in muscle function and energy as well as keeping our bones strong.
Oatcakes
“Oatcakes make a perfect pre-workout snack: try them with a teaspoon of peanut butter and a few slices of banana. Nairn’s Rough Oatcakes (£0.99) provide easy-to-digest carbohydrates that are released in a controlled way, giving you sustained energy rather than causing you to crash in the middle of a workout. They can also be great to carry with you for post-workout refuelling if you know you’re not going to eat a meal for a few hours.”
Fermented foods
Believe it or not, intensive exercise can have a negative effect on your gut health. So eating foods that are rich in easily absorbed nutrients and are gentle on the gut can be particularly helpful after a workout. This is where traditional fermented foods come in, as the fermentation process can increase their nutrient levels, as well as making them easier to digest. Two great store cupboard staples are miso paste and umami paste. Try Clearspring’s Japanese Umami Paste (£4.49, www.clearspring.co.uk), which is made with organic, natural ingredients – soya sauce, cultured rice and spices. It can be used directly as a dip or condiment with a few oatcakes or carrot sticks, or added into stews, stir-fries or sauces. It’s a great way to quickly and easily add flavour and a nutrient boost to your food – perfect when you come in late from a workout and don’t want to spend hours preparing a meal.
Nut or seed butters
Nuts and seeds are good sources of restorative protein and healthy fats. They’re rich in minerals too, including magnesium and calcium that support energy, muscle function and bone strength, and zinc for the immune system. Nut or seed butters (which are simply nuts or seeds ground to a creamy paste) make a fantastic tasty, filling snack when combined with complex carbohydrates such as oatcakes. Rather than peanut butter, go for almond, walnut, cashew nut, hazelnut or pumpkin seed butter, as they have a better nutrient content and a superior profile of healthy fats. But because they’re so delicious, it’s easy to overdo nut butters – keep it to a teaspoon or two at a time rather than half the jar
Mixed nuts and dried fruit
This combo makes another great on-the-go snack – ideal when you’re coming out of work on the way to the gym, or after a workout to tide you over until your next meal. You get the benefits of the protein, healthy fats and minerals in the nuts combined with the energy-restoring carbohydrates in the fruit. Save money by buying a big bag to keep in your cupboard and dividing it up into smaller servings to carry with you.
Manuka honey
Honey is not just sugar! Honey can also have healing, anti-inflammatory and antibacterial properties. Manuka honey – which is produced by bees that pollinate the manuka bush – is renowned for its antibacterial activity in particular, and has become a popular natural remedy for coughs, sore throats and other mild infections. This can be particularly relevant for athletes and fitness fanatics, as intensive exercise can temporarily suppress the immune system, leaving you more vulnerable to coming down with a bug. Manuka honey can be added to a homemade green smoothie to add sweetness, stirred into natural yoghurt or porridge with some nuts and seeds, or just taken off the spoon. But keep it to a teaspoon at a time, as it’s still high in sugar.
Pea protein powder
Protein powders can be a great way to top up your protein intake. Whey protein powder is a popular choice with gym-goers and athletes, of course. But pea protein is a winner too. It’s suitable for vegans (who are often in particular need of extra protein) and those with a dairy intolerance. It’s more filling than whey protein. And because it has a neutral flavour and high tolerance to heat, you can add it to warm or hot foods such as soups, stews and porridge to give them a protein boost, as well as using it in shakes and smoothies. All in all, a great store cupboard staple! Try Nature’s Plus Pea Protein powder (£22.50) an organic pea protein that’s free from sweeteners, sugar and artificial additives.
