-leaved endive is rich in vitamin K and folate• Beans are an excellent source of fibreNutrition (per serving)Calories 220 Carbs 41gFibre 10gProtein 10gFat 4g 

the calories you consume. By following these rules and running regularly, you’ll lose the weight safely and stay in great shape. Over to you.Rule 1: Do not rush weight lossIn Bonci’s experience of helping clients lose weight, she’s noticed the self

run for prolonged periods. It will carry you through long training efforts, but your body can only store roughly 1,600 calories, which is why you need to refuel on the go if you’re running for more than a couple of hours. Simple v complex

it has over 10 million users worldwide. It’s beautifully designed, ultra user-friendly and can be paired with an iPod or iPhone to give you audio feedback on your speed, distance, calories burned and more. Oh, and it’s free – you can’t say fairer than

calories.Sardine penne with prosciutto Combine 450g of cooked wholewheat penne, three 120g tins of sardines (chopped), 50g of diced prosciutto, 25 to 30 sliced cherry tomatoes, 50g of toasted walnuts and a tablespoon of fresh thyme. In a small bowl, whisk