BOOST YOUR HEALTH IN 15 mins!

Quick fixes to boost your en­ergy and feel bet­ter in­stantly

New Idea - - New Beauty -

You don’t need to go all out and spend hours at the gym or com­pletely over­haul your diet to get healthy. Some­times a lit­tle food tweak or a 10-minute body stretch can go a long way to mak­ing you feel good. Try these ex­pert tips...

STRETCHES TO HELP AN ACHY BACK

‘This lit­tle program is like medicine. These ex­er­cises are bril­liant for im­prov­ing your pos­ture,’ says James Duigan, celebrity per­sonal trainer and owner of Body­ism. Try them your­self:

DISCO LUNGE

Start with your feet to­gether, hands by your sides and thumbs up. Step for­ward with your left leg, bend­ing your knee to 90 de­grees and let your back leg fol­low that move­ment. As you delve into your lunge, let your arms swing up­wards to be­side your ears. As you step back to the start po­si­tion, let your arms re­turn to neu­tral. Re­peat 10 times on each leg.

BEG­GING MAN POSE

Be­gin with your el­bows bent at 90 de­grees and squeez­ing gen­tly at the side of your ribcage. Place your fore­arms for­ward with palms up and hands open. In­hale into your mid back, press­ing your shoul­der blades down. On the ex­hale, roll your fore­arms out, keep­ing your el­bows tucked at your ribs. On the in­hale, roll fore­arms for­ward, keep­ing your hands in front of your el­bows. Feel the bot­tom tips of your shoul­der blades squeez­ing to­ward your spine. Re­peat 10 times.

EASY FOOD SWAPS

Sim­ple in­gre­di­ent swap­ping takes no time at all and will ramp up the nu­tri­tional pro­file of your meals.

SWAP: Sour cream for Greek yo­ghurt WHY? As well as be­ing lower in fat and con­tain­ing fewer kilo­joules, nat­u­ral yo­ghurt pro­vides more pro­tein and a pro­bi­otic boost, which helps your di­ges­tion.

SWAP: Sugar for cin­na­mon WHY? Cin­na­mon has anti-in­flam­ma­tory and choles­terol­low­er­ing prop­er­ties, and won’t dam­age your teeth. Sprin­kle it on your ce­real or add a dash to your cof­fee for some spicy sweet­ness.

SWAP: Milk choco­late for dark WHY? Good qual­ity dark choco­late (try 70 per cent co­coa) is rich in fi­bre, iron and mag­ne­sium and has mod­er­ate amounts of sugar com­pared to the milk va­ri­ety. It’s also stronger tast­ing so you’re less likely to pol­ish off a whole block.

Keep your weight on the heel of your front foot.

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