Fitness influencer, personal trainer and transformation coach Rachel Solway on how oats power her mornings, and the simple habits she uses for recovery

IT’S NOT A MIRACLE CURE, BUT FIBRE COMES SURPRISINGLY CLOSE. NUTRITIONIST Rhiannon Lambert EXPLAINS HOW EATING ENOUGH SUPPORTS HORMONES, ENERGY, DIGESTION AND HEART HEALTH – AND MAY EVEN HELP YOU LIVE LONGER

The Apothecary Chef is a celebration of the fragrance and flavour of herbs, flowers, leaves, seeds, fruit, roots and pollens, all containing beneficial nutrients, whether harvested from faraway fields

Are you a fan of spicy foods? Well good news, as there’s increasing evidence to show that certain spices may have a positive effect on sports performance. For example, studies have shown that consumin

■ TO PREP 10 mins ■ TO COOK 10 mins ■ SERVES 1 YOU WILL NEED ✔ 150g British asparagus spears ✔ radishes, small handful ✔ ½ lemon, juiced, plus wedge to serve ✔ ½ tsp honey ✔ extra virgin olive oil ✔ ½

Often skip meals, but then fill up on junk food or graze on high-sugar treats throughout the day? Piling on the pounds, but still always hungry? If your routine is all over the place, we’ve created a