I Can Do That

Summer tips and tricks, brought to you by LighterLife Fast and Denise Welch

Your guide to summer body confidence

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Dear Readers,

As summer draws upon us we can finally shed our thick, woolly, winter layers and step into the sunshine! We’re here to help you seize control and get the confidence, and the body, that you want for summer. So if you’ve abandoned your skincare routine, ditched the diet or been hiding behind baggy clothes, our guide will help you to get back on track.

LighterLife Fast is a simple, nutritious way to help you lose a bit of weight or keep your weight in check, making it the perfect way to improve your body confidence. With four LighterLife Fast products a day providing you with 100% of your vitamins and minerals, confidence can truly come from within as well as without.

Find tips on how to dress for your shape, tone up that tummy and use our summer body meal plan, so you say ‘I Can Do That’ to fitting into that bridesmaid’s dress or wearing that red bikini on the beach.

Get involved and tweet us a picture of your best self to @LighterLifeFast #ICanDoThat #BodyConfidence

• Celebrate your individual and unique features, and just be natural

• Look after your skin and apply the 5:2 rule to your beauty regime, as well as your diet, by pampering yourself twice a week

• Change your ‘I can’t’ attitude into one that says ‘I can’, and let your confidence shine!

Denise’s top tips for summer body confidence

Be confident. Your body shape

gives you individuality, making you the

beautiful person that you are

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To help you get rid of the pounds you may have piled on during the winter, we’ve provided you with a summer meal plan.

We’ve incorporated lots of summer veggies and lean protein foods, encouraging you to make better food choices and eat healthily, making your summer body more achievable. We’ve supplied you with some new and delicious recipes, so you can still enjoy that summer barbeque without too many calories.

Summer body meal plan “With LighterLife Fast I find it so easy and ultra-convenient to fit into my busy schedule. LighterLife Fast also cuts out the stress of calorie counting. For just two days a week I swap conventional food with four LighterLife Fast products and give my body 100% of the recommended daily allowance of vitamins and minerals, and up to 800 calories. This gives me the confidence I need to say I Can Do That!” Denise Welch, actress

Breakfast Lunch Dinner Snack

Mon Fast day – any four products – 100% nutrition minus the calories

Tue Warm grapefruit topped with Greek yoghurt and walnut halves V

Wholemeal wrap with chicken and salad

Speedy stuffed aubergine with tzatziki V

Raspberries and blackberries

Wed Porridge FastPot Pasta with broad beans, cherry tomatoes and half-fat mozzarella V

Speedy chicken and goat’s cheese salad

Strawberries, plums + small handful mixed nuts

Thur Fast day – any four products – 100% nutrition minus the calories

Fri Fruit smoothie made with oats and seeds V

Thai Noodles FastPot V

Speedy spicy bean tortilla wrap V

Banana + Light Bites Pesto and Sundried Tomato Popped Chips

Sat Scrambled eggs on wholegrain toast with tomato V

Spring vegetable soup V

Speedy summer BBQ kebabs

Wholegrain crisp-bread with low-fat soft cheese and sliced cucumber + cherries

Sun Muesli with milk or Greek yoghurt V

Chocolate Peanut bar

Speedy halibut with summer veg

Fruit salad + Light Bites Goji Berries, Quinoa and Chia Seeds Bar

Have you tried our

three new products?

LighterLife Fast is available exclusively

at Superdrug and superdrug.com

from £2.49

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Speedy stuffed aubergine with tzatziki V

Serves 2

329 kcal, 17g protein, 57g carbs, 4g fat per serving

100g (3½oz) couscous 250ml (9floz) hot vegetable stock 2 medium aubergines 1 clove garlic, crushed 6 spring onions, chopped 3 ripe tomatoes, chopped 2 tbsp each lemon juice & chopped parsley 1 tsp each ground cumin & chilli powder½ tsp turmeric Freshly ground black pepper

Tzatziki ½ small cucumber, grated & drained in colander to remove excess water5 tbsp fat-free Greek yoghurt 1 garlic clove, crushed 2 tbsp chopped mint or dillGrated zest of 1 lemon

• Preheat the oven to 190°C, gas mark 5.

• Put the couscous in a bowl with 200ml of the hot stock. Cover and leave until the stock is absorbed.

• Cut the stems off the aubergines and slice in half lengthways. Scoop out the flesh and place the aubergine shells skin-side down in an ovenproof dish.

• Chop up the aubergine flesh, put in a non-stick pan over a medium heat with the remaining stock, garlic, spring onions and tomatoes and cook until soft. Mix in the lemon juice, parsley, spices and couscous and season with black pepper. Fill the aubergine shells with the couscous mixture, cover with foil and bake for 35-40 minutes.

• Mix the tzatziki ingredients together and serve with the stuffed aubergines.

Non-fast days: dinner ideas

Quick, easy and totally delicious – our dinner suggestions are the main attraction!

Speedy spicy bean tortilla wrap V

Serves 2

415 kcal, 17g protein, 54g carbs, 16g fat per serving

2 x 40g wholemeal tortillasHandful iceberg lettuce leaves, shredded

Guacamole 1 small ripe avocado, mashed 2 tbsp lemon juice1 garlic clove, crushed ¼ red onion, diced 2 tbsp fresh coriander, chopped ½ tsp ground cumin1 small ripe tomato, finely chopped Freshly ground black pepper

Spicy bean mix1 x 200g (7oz) can kidney beans, drained & rinsed ¼ red onion, diced½ fresh red chilli, deseeded & finely chopped½ red pepper, deseeded & chopped200g (7oz) canned chopped tomatoes ¼ cucumber, diced 2 tbsp fresh coriander, chopped Freshly ground black pepper

• Mix the guacamole ingredients and set aside.

• Mix the spicy bean ingredients and divide between the tortillas, top with guacamole and lettuce, roll up and serve.

Speedy chicken and goat’s cheese salad

Serves 2

381 kcal, 46g protein, 7g carbs, 19g fat per serving

120g (4oz) baby leaf salad300g (3½oz) cooked, chicken breasts, chopped 20g (¾oz) pine nuts 120g (4oz) fresh raspberries 40g (1½oz) goat’s cheese, crumbled 1 tbsp red-wine vinegar 2 tbsp quark Freshly ground black pepper

• Divide the salad leaves between two plates, top with chicken, pine nuts, raspberries and goat’s cheese.

• Whisk the red-wine vinegar and quark together, season with black pepper, then drizzle over the salad.

“With the arrival of the warmer weather comes a whole range of

fresh fruit and veg, perfect for giving your diet a health overhaul.”

Dr Kelly Johnston, Head of Nutrition and Research at LighterLife Fast

LighterLife Fast products

can be enjoyed as meal replacements on

non-fast days when you’re in a hurry

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Speedy halibut with summer vegetablesServes 2

351 kcal, 40g protein, 39g carbs, 4g fat per serving

2 halibut fillets (approx 150g/5oz each)1 tsp chopped tarragon Freshly ground black pepper 360g (12½oz) baby new potatoes, skin on 1 garlic clove, chopped 1 courgette, cut into 1cm (½in) slices 100ml hot vegetable stock 160g (5½oz) cherry tomatoes 160g (5½oz) French beans, trimmed

• Preheat the oven to 200°C, gas mark 6. • Put the halibut on a sheet of greaseproof

paper or foil on a baking tray, sprinkle with tarragon, season with black pepper and fold the paper or foil over to make a parcel. Bake for 12-15 minutes, until cooked through.

• Meanwhile, steam the potatoes for 10 minutes or until tender. Cook the garlic, courgette and stock in a non-stick pan for 4 minutes. Add the tomatoes and beans, cover and cook gently for 4-6 minutes until tender.

• Serve the vegetables with the halibut and new potatoes, drizzled with the pan juices.

Speedy summer barbecue kebabs Serves 2

341 kcal, 52g protein, 17g carbs, 7g fat per serving

200g (7oz) lean rump steak, cut into chunks 200g (7oz) lean pork, cut into chunks1 courgette, cut into chunks 150g (5oz) whole button chestnut mushrooms 1 red onion, cut into chunks120g (4oz) mixed salad leaves4 spring onions, sliced ¼ cucumber, cut into chunks ½ yellow pepper, sliced Balsamic vinegar

Marinade2cm (1in) piece root ginger, peeled & grated 1 garlic clove, crushed 2 tbsp soy sauce ½ tsp five-spice powder 1 tbsp red wine vinegar Freshly ground black pepper • Mix the marinade ingredients and meats in a

bowl, cover and chill in the fridge for at least 30 minutes.

• Thread the meat onto skewers, alternating with courgettes, mushrooms and red onion.

• Barbecue (or cook under a preheated grill), turning and basting frequently with the marinade until cooked through, then serve with a salad of mixed leaves, spring onions, cucumber, pepper, dressed with balsamic vinegar.

Take some time out and enjoy

a bike ride. This is a fun activity for all the family

and helps to improve cardiovascular

fitness

Carrying out light activities like this is perfect for fast days as you can be assured that you’re getting all the nutrition you need to keep you energised. It’ll also help to keep you more focused!

5:2 lifestyle

You’ve adopted the 5:2 rule to your diet, but you can use this rule as a way of life. Choose two days each week to focus on ‘you time’. Or, if you prefer, dedicate a little bit of time across five days.

Let us know what activities you get up to on twitter @LighterLifeFast

#ICanDoThat

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Strong summer abs Do our abs workout twice a week to build up your core strength, so you can feel as confident as Denise in your swimwear!

Leg pull-down x 5 lifts each sideTo work the core and the upper body, slowly lift your left leg to hip height before lowering and repeating on the right side.

Alternate side lungeStand with your feet hip-width apart, turned out, then step out to the side and drop your butt down then return to standing – this is great for your thighs and glutes!

Oblique mountain climbersStart in a press-up or plank position, bring your right leg up to your right elbow, then jump back, bring your left leg up to your left elbow, jump back, and repeat.

Criss-cross x 20 twistsTo work the obliques and waist muscles, push one leg out and rotate your torso toward the bent leg, switch legs and repeat.

Toe-tap crunch x 10 times To work the core and hip flexors, lie on the floor with legs at 90°. Keeping your back pushed down into the ground, lower your feet towards the floor, then lift back up.

Dish Lift your shoulders off the ground and lift your legs off the ground and straighten them, so the only thing touching the ground is your lower back.

Bell jump squat Jump forward into a deep squat, pop back up, then jump back into that deep squat again.

Roll-up x 3 To work lower abs, sit up straight on the floor, legs out in front, pull your stomach in and slowly roll back, stopping after a few inches. Hold this position for 10 seconds, breathing deeply, tummy pulled in. Repeat, moving a little further towards the floor.

“This workout is based on less than

30 minutes of exercise so it’s easy to fit into even the busiest

of schedules. All you need to do is dedicate some time to

yourself, for yourself.” James Griffiths, Wild Training

Fit in 30

Summer barbeques, picnics and holidays are filled with temptations. You can still look great and enjoy yourself with this workout by James Griffiths, personal trainer and founder of Wild Training.

Do five sets of each exercise. Each set should be performed in 30 seconds, with 15 second rests between sets.

“I lost two stone with LighterLife and have managed to maintain it for over two years with LighterLife Fast. As long as I look after myself, I’ll be parading around in a bikini until I’m 97 – sorry, folks!” Denise Welch, actress

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Identify your body shape and help to find flattering clothes to really boost your confidence. Look out for tips from Lana Suhova, personal stylist at Dalry Rose Styling. She also gives us some advice on beachwear prep on our next page!

Tweet us your @LighterLifeFast #Bodyshape

Now you’ve identified your body shape, beachwear shopping just got easier with Lana’s tips on what styles will suit you best.

If your hips are wider than your shoulders and waistline then you’re a pear.

If your hips and shoulders are the same width, but your waistline is a lot smaller, then you’re an hourglass.

If your shoulders and hips are about the same size and your waist is the same or wider, then you’re an apple.

If your shoulders, hips and waist are all roughly the same size (and when you gain weight, you gain it evenly all over), you’re a rectangle, just like Denise!

If your shoulders are wider than your waist and hipline, you’re an inverted triangle.

Pear

Pretty patterns or gorgeous necklines on top work well with dark or solid colours on the bottom, helping to draw the eye up. Shorts are great for that extra coverage that flatters.

Hourglass The focus is your figure, so find swimwear that accentuates your curves. Retro styles are great for this as they provide funky halter tops and high-waist bottoms. If you’re after a swimsuit, look out for one with waist detail.

Inverted triangle

Balance your look with bright bikini bottoms and keep it minimal on top with a dark-coloured halter. Avoid the strapless look – you’ll look and feel much more confident with extra support.

What’s your body shape? Ready for the pool?

“If you’re heavier

on top, add volume with ruffles, patterns

or heavier fabrics on the bottom”

“Heavier at the bottom? Add volume on

top with statement necklaces, padded jackets, frills and

patterns”

“Focus on where you are at

your heaviest and add volume to the opposite

half to create a visual balance”

Apple

Aim to create waist definition with tummy shapers and wrap details around your middle. It’s also time to showcase your lovely legs. Tankinis are a great solution for apples. Stick to dark, solid colours to create a beautiful silhouette.

Rectangle

Embrace embellishments and ruffles to give the illusion of curves. You can also create a waistline with a swimsuit or cute belt.

“Get ready to see your body in

swimwear – look at yourself in the mirror

in your underwear, and tell yourself

your body is beautiful”

“Pay yourself a compliment every

morning – make this part of your ‘getting

ready’ routine”

“Eat and drink well and you’ll feel

better within yourself and gain more

confidence”

Lana Suhova www.dalryroseblog.com

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“I’m all about wearing make-up to boost confidence, but when I’m out in the sun during the warmer months I like to keep my skin as bare as possible, so I just add a little eyeliner to make my peepers pop! I’m also partial to a colourful lip when I’m dressing up my look.”Denise Welch, actress All products available from

Superdrug. superdrug.com

Eyes Using a skin-toned eye pencil in your waterline will give the impression of larger and brighter eyes and not be as noticeable as white.

Face Peach blush is seriously on trend at the moment. Bring freshness to your face by lightly sweeping onto your cheekbones as opposed to the apples of your cheeks (which can be ageing and make your face look rounder).

Lips

Tinted lip balms are so underrated; they give you a wash of colour and seriously hydrate! Berry colours are the most flattering for all skin tones and the glosser they are, the fuller your lips will appear.

Amy loves ♥ Rimmel’s Wake Me Up foundation for natural looking coverage and a healthy glow. It also has vitamin C and SPF 20, so it’s perfect for summer. Expect compliments with this one!

Superdrug Coconut Oil – what can’t this little pot of natural goodness do? Use to take off make-up, in place of foam or gel when shaving your legs, as a nourishing hair mask, and a daily body moisturiser. No wonder it’s a beauty guru favourite.

Vitamin E Refreshing Toning Mist is radiance in a bottle! Use before moisturiser for an added boost of hydration or to smooth out ‘cakeyness’ throughout the day. Top tip – put in the fridge on a hot day, then spritz all over to instantly refresh your skin.

Summertime beauty is all about letting your skin breathe and natural beauty radiate. Amy Carroll, Denise’s make-up artist, gives up her top three hacks to make sure you’re glowing on holiday.

Amy has got us glowing, now to highlight our best bits whilst keeping it natural for that radiant off the beach look.

Glow for the gods

After applying your body moisturiser or oil take your favourite highlighter and brush on to the top of your shoulders, collarbone and down your shins to get a glow jLo would envy.

Beach please

Plait your wet hair the night before, take out in the morning and run fingers through. Spritz some salt spray into the ends of your hair and scrunch in your hands for a texturised beach wave.

Take care

Drinking plenty of water and wearing sunscreen are no-brainers, but don’t forget your hands and lips. Look out for products with a high SPF to avoid premature ageing and sunspots.

Summer beauty tips Get the natural look

Eating a nutritionally

balanced diet improves more than just your

waistline. Did you know your diet can affect your

skin? LighterLife Fast has you covered by providing you

with a healthy diet full of vitamins and

minerals

Head to

Amy’s Instagram for make-up and

beauty inspiration @amy.samantha

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To ensure you’re beach-ready as soon as you step off of the plane, follow our simple steps for staying healthy on your flight.

When we talk about ‘fasting’ what we actually mean is ‘intermittent fasting’. And that doesn’t mean eating nothing at all, either.

‘Intermittent fasting’ means restricting your calories to about 25% of your normal daily intake, on two days a week. It’s a way of eating that’s been around for a very long time and could provide health benefits.

It’s quite simple – you ‘fast’ for two days a week with four LighterLife Fast products a day, then eat and drink normally on the days in between. That’s it!

Stay hydrated

Ditch the fizzy drinks and drink lots of water to keep your skin hydrated. Hydrated skin helps you to maintain your tan all summer long. No a fan of water? Try our refreshing pink grapefruit water flavourings – they’re calorie-free.

Moisturise

Keep your skin nourished with a couple of drops of L’Oreal Paris Extraordinary Facial Oil – you can buy it from Superdrug. It will stop the air conditioning from drying your skin, and the scent will also help you to…

…Sleep

Travelling can be tiring, so have a nap in the air to make sure you’re ready to party when you arrive. And, of course, when you’re dozing you safe from the temptations of unhealthy plane snacks.

Move

Get up and have a stroll down the aisles or do a few neck rolls and arm stretches to get that blood pumping around.

How to stay healthy on board Fast facts

What tips do you have? Share them with us on twitter @LighterLifeFast #HealthyOnBoard

Why not have a Fast day

the day of or before your flight? This way

you’re guaranteed to feel refreshed and ready for the pool as you’ll have

had 100% of your daily nutrition

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Our delicious full range Denise ♥ our Thai Noodles –

they’re nice and spicy, just like

she is!

Need extra support?Got more weight to lose?

We can help!

Wherever you are, whatever your lifestyle, LighterLife Fast works around you, not you around it. For more information, tips and advice why not visit our website: lighterlifefast.com

Available online and in store at superdrug.com

wecare@lighterlifefast.com

For Fast tips, inspiration, motivation to light up your day, visit us at

…and lighterlifefast.com