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Try our yummy cookie recipe to help you slim down for summer

These delicious protein-rich cookies will keep you fuller for longer and are a breeze to bake!

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Ingredients (4 cookies)

  • 1 banana
  • ¼ cup of hemp protein
  • ¼ cup of pea protein
  • 2 tbsp of coconut flour
  • 3/4 cup of coconut milk
  • 1 tsp of roasted wattleseeds


  • Chop the banana into fine slices and add into a large bowl with all the other ingredients
  • Mix well until it turns into a thick, soft, dough-like paste
  • Place on a cooking tray in equal amounts, place in the oven and cook at 170 degrees C (338 degrees F) for about 25-35 minutes
  • Take out of the oven and let cool for 5-10 minutes before eating


Hemp protein and pea protein are both available from

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Raise a glass

Is red wine harmful to your health or a wellbeing booster- Read our guide to find out the truth behind the nation’s best loved tipple.

The big question we all want to know – is wine good for you- The answer is yes! When consumed in moderation and as part of a balanced diet, red wine has numerous health benefits.

A small glass of wine provides a great source of antioxidants such as flavonoids and resveratrol which have been shown to lower heart disease, slash your risk of cancer and reduce the progression of neurological disorders such as Alzheimer’s disease.

Scientists in the US also recently discovered a compound called piceatannol in red wine which can help to battle the bulge by slowing the growth of fat cells. In order to benefit from the piceatannol content in wine, experts advise to drinking no more than one small glass of red wine per day.

Want to find out more about the health benefits of wine- The Real Wine Fair, a tipple-tasting event showcasing over 600 organic and biodynamic wines takes place from Sunday 20th May until Tuesday 22nd May. Tickets are priced at £20 each and available from

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Summer skincare tips

1. Cover up

Banwell tells Health and Fitness that the most important tip for looking after your skin this summer is to cover up in the midday sun, wear a hat and wear good quality sunglasses. Getting sunburned will increase your susceptibility to skin cancer in later life and, let’s face it, the lobster is never a good beach look.

2. Get matey with your moles

Look out for new or existing moles that are darkly pigmented, change in colour and/or size, have an irregular outline and itch, bleed or crust. If you are unsure or concerned that you may have one or more of these symptoms, visit your GP. 

3. Beware of increased sensitivity to the sun 

If you are taking prescription medication, ensure that you check the labels to see if they affect your body’s reaction to the sun and heat, or ask your doctor or pharmacist. It’s also important if you are pregnant to ask your doctor about the potentially harmful effects of the sun and heat.

4. Know your chemical sunscreens from your mineral sunscreens

There are two main types of sun cream: chemical and mineral. The main difference is that chemical sun care products need to be applied 20 minutes before sun exposure while mineral sun creams work right away. That’s because mineral sun creams form a protective barrier on top of the skin while chemical sun creams contain UV filtering ingredients that need to be absorbed.

5. Reapply sunscreen regularly

Apply liberally and evenly every four hours and each time you get out of the water. Don’t forget commonly missed areas like your ears, under your chin and the soles of your feet. 

6. Chose a long-lasting sunscreen

For those of you that don’t want to be slapping sun cream on every couple of hours, Banwell recommends Piz Buin 1 Day Long Lotion as it provides six hours of SPF 30 protection in one application. Its non-greasy formula absorbs quickly and is sweat- and water-resistant.

7. Try a high-tech sunscreen

If you’re feeling a bit more adventurous, Banwell recommends Heliocare Gel Cream Colour SPF 50, which offers advanced protection both on the skin and from within. It is the only UV protection to contain Fernblock Photoimmunoprotection Technology – a plant extract clinically-proven to protect skin from damaging effects of sun exposure.

8. Eat a skin-boosting diet

A good diet with plenty of fruit and veg will boost antioxidant levels in your body to help strengthen skin and will boost your skin’s ability to cope with hot and sunny conditions.

9. Sun creams can’t do it all

While sun creams may stop you from getting burnt, they don’t protect you from all the damaging effects of the sun. Banwell told Health and Fitness that sun creams can encourage people to believe they can sit in the sun all day without risk, but in actual fact they only protect your skin from some types of UV. 

10. But don’t hide from the sun completely 

While it is really important to make sure that you protect your skin from harmful sun exposure, your body actually needs some direct exposure to the sun. Around 50% of adults in the UK have low levels of vitamin D which could be solved by 20-30 mins of sun exposure up to three times a week.

Words by Shelley Portet 

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Meet our golden girls

Get to know a few of the Team GB sportswomen destined for glory at this year’s Games.

Holly Bleasdale?
Sport:?Pole vault
Claim to fame: Bronze at the Indoor World Championships
Rivals:?Russia’s Yelena Isinbayeva
Despite failing to win a medal at the World Championships last year, Holly Bleasdale has gone from strength to strength. She smashed her own indoor British record with a clearance of 4.87m earlier this year and went on to win the bronze medal at the World Indoor Championships.

Shanaze Reade?
Sport: BMX cycling
Claim to fame: Three-times BMX World Champion
Rivals: New Zealand’s Sarah Walker
Shanaze Reade will be returning to the Olympics with fire in her belly after a fall at Beijing ruined her podium chances. Citing obstacles as opportunities, Reade has bounced back remarkably to win the BMX World Championship in 2011 and the Time Trial Superfinal.

Women’s hockey team?
Sport: Hockey
Claim to fame: Champions Trophy silver medallists
Rivals: Argentina
Hockey is a fast-growing UK sport and Britain’s women’s team are super strong. The squad beat Germany in the Champions Trophy 2012 semi-final, but missed out on gold when they lost 1-0 to Argentina. Marking the first year the team has made the Trophy finals, the girls are brimming with confidence. ?See the GB team in action at the Investec London Cup, 5-10 June (
Team 2012 presented by Visa is helping to deliver Team GB and Paralympic GB (

For more on Team GB’s star sportswomen, check out the July issue of Women’s Fitness, on sale now.

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Get fit for free!

We popped along to the impressive Millbank tower, London this week for a taste of what Nike Training Club Outdoors has to offer, and were suitably impressed.

The premise of NTC Outdoors is similar to the hugely successful NTC app and NTC classes (held in locations including Niketown London and Gymbox and Third Space gyms), but outdoors, in a group and led by a real-life instructor! What really appealed to us is that every aspect of NTC (the app, the classes, the outdoor sessions) is completely free. Who doesn’t love that-

Our session kicked off with a chat with singer/songwriter Katy B and her trainer Sonja Moses. Katy has regular personal training sessions with Sonja, but also takes part in the NTC classes at Gymbox and is a big fan.

Then it was on to the workout! We powered through an intensive session of cardio (high knees, sprints and skips) mixed in with body weight exercises (planks, jump squats and press-ups) that had us dripping with sweat after just 15 minutes.?

Sonja and fellow Nike Master Trainer Joslyn Thompson pushed us through the pain and sweat with lots of encouragement – and plenty of reminders to ‘keep moving’! By the end of the session we were well and truly worn out! What a great workout!

The classes focus on five key elements of fitness – strength, cardio, core, balance and flexibility – and all exercises are done to time, so you can do as many or as few as you can, making it perfect for any level. Taking this concept to the great outdoors in summertime means you can take part in a fitness class that really works while enjoying the fresh air and beautiful scenery. Sounds great to us!

And every class you do with NTC or session you do on the NTC app earns you points, which can be traded in for personal training advice and star workouts – you could even win tickets to Nike’s first ever Nike Training Club Live Festival in London this summer, headlined by Katy B.

The NTC Outdoors sessions kick off in July and will be held in Clapham Common, Hyde Park and Regent’s Park. All lead by Nike Master Trainers. What are you waiting for-

Train with NTC at #makeitcount

Subscribe to Women’s Fitness and we’ll give you three issues for £1

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Sporting support

Are you a budding athlete or sporting champion- Could your training do with a boost- Nuffield Health are launching a new programme to help rising stars – and medal winners – achieve their full potential

Nuffield’s Athlete in Residence programme will offer 65 local sporting people (one for each Nuffield Health centre) a chance to boost their training and performance this year. Whether you’re just starting out on your journey to the top or already have a few successes under your belt, you could get a free gym membership and lots of other perks just by answering a few simple questions.

‘This programme is about supporting people to be the best they can at the sport they love and demonstrate how it helps them to stay healthy,’ says Rick Crawford, fitness and wellbeing programme manager at Nuffield Health. ‘The legacy of the Olympics this summer should inspire ordinary people to keep fit and healthy all year round. You don’t have to be an elite athlete or the greatest player. We’re looking for people who have a real passion and an inspirational story to share.’

The chosen athletes will receive a year’s free membership to a Nuffield Health centre, health MOT testing, personalised sports kit, a session with a personal trainer and a goodie bag from Lucozade and Maxinutrition.

Entries are now open. For more information head to

Subscribe to Women’s Fitness and we’ll give you three issues for £1

Race start image supplied by Shutterstock

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Festival cycle challenge

By on November 1, 2011 in Fitness

This year Latitude Festival and Marks & Spencer are giving festival-goers a chance to reduce their carbon footprint with the Tour de Latitude. This innovative idea will see festival goers cycle to Henham Park from three different starting points across the country: Hackney, Colchester and Ipswich.

Food and drink are provided along the route and you’ll be treated to a (very welcome!) rest stop every 20 miles. To make the trip as smooth as possible, your luggage is transported to the festival for you and your bike will also be stored securely over the weekend. When you arrive at the festival you’ll be treated to a free massage and (optional) ice bath – and a hot shower!

While all routes are fairly flat and wonderfully scenic, the various starting points offer very different rides to the festival. The Hackney start is a huge 113 miles from Henham Park and will be a challenging eight to 12-hour cycle. Sudbury near Colchester is the start of a 55-mile ride, which is estimated to take around three to five hours. And the final starting point, Ipswich is 35 miles from the festival ground, taking around two to four hours. The Tour de Latitude will also be raising funds for the charity Kenyan Orphan Project and Julie’s Bicycle.?

The Tour will kick off on Thursday 12 July, so participants can arrive in time for the evening’s festival entertainment. All participants will also be provided with a free bus ticket home and transportation for their bikes back to the starting points.

Head to to sign up and get your Latitude tickets at

Subscribe to Women’s Fitness and we’ll give you three issues for £1

Bicycle image courtesy of Shutterstock

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